The Core of Balance – Stability from the Inside Out
When we think of balance in yoga, we often picture standing on one leg in Tree Pose or hovering in Half Moon without a wobble. But real balance—true, sustainable balance—goes much deeper. It begins in your core. Not just the “abs,” but the deep, stabilizing system that supports every movement you make, on and off the mat.
As a yoga teacher trained in functional movement, I see balance as more than just a physical challenge. It’s a conversation between your body and brain—one that hinges on how well you’re connected to your centre.
What Is the Core, Really?
Let’s bust a myth: your core is not just your six-pack muscles. In functional and therapeutic movement (like the LYT Yoga method I teach), the core is a system—a deep, layered group of muscles that includes:
· Transverse abdominis – your body’s internal corset
· Multifidus – small stabilizers along your spine
· Pelvic floor – the foundation of your core support
· Diaphragm – the primary muscle of respiration
· Deep neck flexors – essential for head and spinal alignment
These muscles work together to create postural stability, manage intra-abdominal pressure, and support smooth, efficient movement. In other words, your core is like the central hub of your body—it helps everything else stay grounded, mobile, and balanced.
Why Core Strength = Better Balance
When we practice balance poses in yoga, we often focus on the external parts: where our foot lands, how high we lift the leg, whether we wobble. But if the core isn’t switched on, balance becomes effortful, unstable, or even unsafe.
A well-connected core helps:
· Anchor your centre of gravity, so your limbs can move freely
· Stabilise your spine and pelvis during movement and stillness
· Respond to wobbles with control rather than tension
· Prevent compensations in the hips, shoulders, or feet
Think of your core as your internal gyroscope—it helps you recalibrate and recover when the ground feels shaky (literally or metaphorically).
The Nervous System Connection
The benefits of core awareness go beyond muscular strength. They extend into your nervous system, especially when we include breath and somatic movement.
Your diaphragm is part of your core—and also your main breathing muscle. When we learn to breathe well (low and wide through the ribs, not high and shallow), we invite the parasympathetic nervous system to activate. This is our rest-and-digest state. We feel calmer, more present, and more centred—mentally and physically.
Balance and Breath: Why Nasal Breathing Matters
One of the most overlooked tools for improving balance is something we’re doing all the time—breathing. But how we breathe makes all the difference.
In our classes, my husband Matt and I teach the importance of nasal breathing, rooted in the Oxygen Advantage method. Nasal breathing isn’t just about calming the nervous system (although it does that beautifully); it also plays a direct role in improving balance, focus, and core engagement.
Here’s how:
Nasal breathing promotes diaphragmatic activation
When you breathe through your nose, you naturally engage the diaphragm more fully. The diaphragm is a key part of your core system. A well-functioning diaphragm helps stabilize the spine and pelvis, improving postural control—an essential ingredient in balance.
It reduces over-breathing and tension
Mouth breathing, especially during movement, often leads to upper chest breathing, tension in the shoulders, and poor oxygen delivery to tissues. This can throw your whole system off—literally. Nasal breathing supports a more efficient breath pattern, helping you stay calm and steady during balance challenges.
It sharpens focus and presence
Balance isn’t just physical—it’s neurological. Practicing nasal breathing improves CO₂ tolerance and enhances oxygen delivery to the brain. The result? Better mental focus, steadier nerves, and an enhanced ability to stay present when you’re navigating a tricky pose (or a tricky day).
🧘 Try this in your next balance pose:
Before lifting into Tree or Half Moon, pause and take a slow nasal inhale. Feel the breath expand into your lower ribs. Then exhale softly through the nose while gently engaging your pelvic floor and lower belly. Let this breath anchor you into your centre.
Breath is the bridge between body and mind—and when you align it with core connection, you create a powerful foundation for balance in every sense of the word.
Bringing Core Balance Into Your Practice
If you’re curious to strengthen your balance from the inside out, here are a few practices you can explore:
Start on the Ground
Try 90/90 core activation: Lie on your back with knees over hips and feet lifted. Exhale slowly and gently draw the lower belly in and up. Notice how it connects you to your deep centre.
Balance in Transition
Practice moving from a low lunge to a high lunge (or to standing), using your exhale to engage your core. Think about initiating the movement from your centre, not your legs.
Use Props for Feedback
Place a yoga block between your thighs or hands in Mountain Pose. Gently press to feel your midline light up—this stimulates core awareness without strain.
Pair Core with Breath
In any pose, slow down and notice your breath. Try this: inhale wide through the ribs, exhale the nose as you gently lift your pelvic floor and lower belly. Repeat for a few breaths and feel how grounded you become.
Balance Begins Within
Whether you’re trying to stand tall in Tree Pose or navigate a busy, overstimulating day, your core is your internal support system. When you strengthen that connection—from deep inside—you move through life with more stability, confidence, and ease.
The next time you wobble in a pose (or in life), remember: it’s not about being perfect. It’s about coming back to your centre. Again and again.
Want to feel the core of balance for yourself?
Join me in class this month where we’ll explore core-integrated movement, grounding breathwork, and the kind of balance that goes far beyond the mat. All levels welcome—especially if you’ve ever said, “I have no balance!” You do—and it starts within.
