We Tried It: Core Fusion Yoga

I am not good with fine print. This is a detail I've had plenty of time to ponder in the days since I took my Core Fusion Yoga class. The course description had me at the first sentence: "A combination of yoga asanas that raise the body's heat and increase cardio endurance, intense core functional training to strengthen and tone the core, Qigong circular movements, and stretching to move energy and produce a state of inner calm and balance." So basically, I'd stumbled upon a golden opportunity to fuse my two favorite mind-body workouts with some cardio-core intensity.

Core Fusion itself wasn't new to me. Developed by husband-and-wife fitness gurus Elisabeth Halfpapp and Fred DeVito, the program is available at Exhale ($35 per class), the high-end gym/spa chainlet where it got its start, and through a popular video series. (Heidi Klum and Cameron Diaz are reportedly devotees.) The Core Fusion fundamentals rest on a blend of Pilates and the Lotte Berk method. What this means is that by first strengthening, then stretching muscles, participants are supposed to develop an elongated dancer's body that's deeply toned.

What I found uniquely interesting about the Core method was its focus on muscles that build strength from your center out. According to a 2008 study at the University of Colorado School of Medicine, core exercises -- those that target muscles in the middle of your body -- have been shown to reduce sports injuries, improve overall athletic performance, and treat lower back pain. Good stuff, all of it, especially for somebody who spends much of her day hunched over a computer.

Also exciting to me was the use of music. This was another departure from what I'm used to with yoga. Even though Core Fusion's movements are slower and more measured than a typical aerobics workout, the program really relies on a high-tempo soundtrack to keep you going. A 2008 study in the International Journal of Sport Medicine, showed that not only is music a good motivator but, when roughly corresponding to your heart rate, it can also dramatically improve performance. Here again, all stuff I'm on board with.

It turns out that these two things were exactly what Halfpapp and DeVito had in mind when they decided to bring Core Fusion to yoga. "Our yoga clients were looking for a more high-energy experience," Halfpapp said in an email. "We saw an opportunity to fuse some pretty natural overlaps: mind/body work, muscle/core building, figure elongation/calorie-burn."

So, how'd it all go? Circling back to the fine print -- a not-hard-to-interpret "serious applicants only" disclaimer -- suffice it to say that I got pretty whipped. My choice moment was when we all were asked to place our hands between our Indian-style crossed legs, to lift our torsos up, and to crunch them in inward as close as possible while trying to hold our weight as much on the tips of our fingers as possible. It's closer to levitating than I ever needed to get. I think the fact that I was doing these next to the leanest, buffest pregnant woman I've ever seen said it all: It's an amazing class, you'll get hooked, and you'll have to be up for an incredibly steep learning curve. You'll also be incredibly rewarded if you're looking for a challenge. The pregnant lady totally egged me on (which was fun), yet I was sore for days.

What I'd prefer is a bridge of some sort. An opportunity to cherry-pick what I can do, and slowly work up to what I can't. This August, the Core Fusion Yoga DVD will be out. I like the idea of trying these moves at home, where I can practice and refine things. I can't wait.

Luckily, below, we've been given an entirely unique sneak preview. And fear not: These tips are master-able (while still packing a huge punch). "Both will work your glutes, legs, upper body, and core, as they connect your breath and balance to the movement," said Halfpapp, "letting you get a complete mind-body effect."

"Second Position"
Stand with your legs turned out from the hips about three or four feet apart. Bend your knees over your feet, and place right hand over left hand in a "circle of energy," feeling the energy between your hands (sounds hokey, but run with it; focusing on that imaginary ball makes these squats easier). Slowly straighten your legs, change your left hand over your right hand, and bend your legs again with knees over feet.

Standing Split Abdominal C Curve
Lift your left leg behind your standing leg in such a way that your torso forms a backward "C" curve, with your stomach sticking out. "Curtsey" two to three times (It's tough. But this is definitely where I really saw how the muscle-building/balance-ie body/mind-components worked together). Repeat with legs reversed.

Pluses: An intense workout targeting a range of goals all at once, from cardio to muscle-building to mind-body work.

Minuses: Not easy to jump into. You're going to be bad at this for a while (ironically, of course, this may be when your fitness gain-muscle building, cardio burn, etc., is at its best).

Takeaway: Definitely an intriguing workout, and well-suited for somebody up for leaping into fitness full-force. You have to be ready to commit, but if the challenge suits you and is fun and intriguing, the rewards (given what I saw in class) seem worthwhile.

Learn More: Exhale Spa, Core Fusion DVDs on Amazon, Core Fusion on YouTube

Traditional Qigong can improve your sense of balance, according to studies. Researchers now believe this doubles back to brain and memory benefits.