Core Awareness: Enhancing Yoga, Pilates, Exercise and Dance


Core Awareness is an innovative body-oriented approach designed to increase strength, flexibility, and resilience. Internationally known somatic educator and author Liz Koch describes the fundamental principles and practice of moving from one’s core, and highlights the importance of engaging the psoas muscle-located on either side of the spine-to integrate the body, mind, emotions, and spirit. Through simple movements, stretches, and mindfulness explorations that bring focus and attention to inner sensation, readers will deepen their relationship to core structures, including the psoas muscle, pelvis, and bones.

Core Awareness is also available as an e-book on Amazon Kindle and Apple iBooks.

Part I – Core Awareness Concepts

  • Chapter One ~ Awaking Core Awareness
    Whole Movement, Movement Paradigm, Control versus Awareness, Repetition, Neutral Body, Positioning, Anchoring, Breath, Initiating, Core Movement, Symmetry, Timing, Preventing Injuries, Compensating, Resistance
  • Chapter Two ~ Engaging The Psoas
    Location, Function, Diaphragm, Counterbalance, Abdominal(s), Iliacus, Latissimus Dorsi, Hip Sockets, Fear, Energy, Constrictions, Walking, Cooperation, Constructive Rest Position
  • Chapter Three ~ Centering The Pelvis
    Pelvic Center, Pelvis-Jaw Connection, Cranial-Sacral System, Pelvic Joints, Traumatized Pelvis, Birth and Postpartum, Pelvic Stress, Hyper flexibility and Hyper mobility, Pelvic Positioning, Pelvic Movement, Healing Pelvic Injury
  • Chapter Four ~ Connecting To Bone
    Support, Suckling, Unfolding, Rooting, Gravity, Crawling, Continuity, Overextension, Imbalance, Self-Correcting, Visual Dominance, Overriding
  • Chapter Five ~ Deepening Core Awareness
    Sensation, Earth Energy, Cultural Illusion, Elements of Life, Core Intelligence, Core Beginnings, Ocean Life, Early Conditioning, Unlearning, Core Wounds, Rhythm, Spirals of Life, Harmony

Part II – Core Awareness Exploration

  • Chapter Six ~ Stepping Stones To Core Awareness Explorations
    How to Use the Explorations
  • Chapter Seven ~ Awakening Core Awareness
    Explorations: The Mirror, Color and Form, Constructive Rest Position (CRP), Following Sensation, Fetal-C (Curling), Placing Attention, Startle Response (Arcing), Settling into Ground
  • Chapter Eight ~ Engaging The Psoas
    Explorations: Constructive Rest Position (CRP), Releasing Lower Psoas, Releasing Upper Psoas, Releasing Psoas (Standing), Supple Psoas (Walking), Releasing Iliacus, Releasing Iliopsoas (Belly Core Arc), Exploration: Toning the Psoas, Lengthening the Psoas, Stretching the Psoas (Stockton Psoas Stretch), Stretching the Psoas (Lunges), Standing Lunge, Kneeling Lunge (Advanced), Floor Lunge (Advanced)
  • Chapter Nine ~ Centering The Pelvis
    Exploration: Constructive Rest Position (CRP), Sitting Balanced, Reestablishing Pelvic Stability, Reestablishing Pelvic Balance (Prayer Position), Articulating the Pelvis (Hip Sockets), Articulating the Pelvis (Leg Muscles, Centering Pelvis—Centering Hip Joints, Toning Inner Pelvic Ligaments (Advanced), Exploration: Engaging Outward Rotators,,Maintaining Pelvic Balance (Kneeling), Core Box Squat, Pelvis-Skull Relationship, Organizing around the Balanced Pelvis, Mastoid and SI Joint Balance, Core Pelvic Undulations, Arm-Pelvis Relationship, Latissimus Release (Seated), Latissimus Stretch (Standing)
  • Chapter Ten ~ Connecting To Bone
    Explorations: Sensing Live Bone, Connecting Joints, Constructive Rest Position (CRP), Spinal Curling, Spinal Curling and Arcing, Midline Exploration (with Ball), Spinal Arching (Hands and Knees), Spinal Arc (Seated), Rebounding on Ball (Squatting), Core Crawling, Facing—Orienting the Head, Psoas Savvy Shoes, Grounding through the Feet, Rebounding (Standing), Spiraling the Upper Spine, Bone Meditation, Core Standing and Reaching, Core Walking
  • Chapter Eleven ~ Deepening Core Awareness
    Explorations: Constructive Rest Position (CRP), Opening the Back-Body, Softening and Hydrating, Core Unraveling, Expressing Lateral-C Summary for Awakening Core Awareness
  • Explorations: Black & White Photo Illustrations
  • Bibliography
  • Index
  • About The Author

Published by North Atlantic Books.

Core Awareness: Enhancing Yoga, Pilates, Exercise and Dance

Price: 18.95
Availability: In Stock
ISBN: 978-1-58394-501-8