Day 3: In this session, we will focus on building core strength throughout your erector spinae and the core abdominal muscles of your transverse abdominis.

While we strengthen the lower back and erector spinae, we are also going to strengthen a very important muscle called the multifidus. The multifidus muscle is one of the smallest and most "powerful" muscles that give support to your spine. The multifidus muscle is a series of muscles that are attached to the spinal column. This small, thin muscle is an important stabilizer of your lumbar spine, and together with the transversus abdominis and pelvic floor muscles, it stabilizes the lower back and pelvis before any movement of the arms and/or legs occurs. Doing TVA work and erector spinae work will strengthen this muscle.

Tools: bolster or pillow, yoga block & strap or similar