What do dropping down to give me 50, an hour of swimming freestyle, and sitting hunched over a computer all have in common? Tight and tense shoulders, that's what. Aside from scheduling an appointment with a massage therapist, you can hop on your mat and show this area some love with this chest- and shoulder-opening yoga sequence. Move through all 11 postures on the right side, and then repeat on the left.
Source: Laughing River Yoga Studio
While the holidays are full of fun, they always manage to lay the stress on thick. Instead of getting caught up, take a few minutes to reconnect and get centered; it will keep you sane through the height of the season. Even if you only have 15 minutes to spare, moving through this yoga sequence will help you keep calm and carry on.
Photo: Jenny Sugar
Regardless of how far along you are in your yoga practice, the ability to lay a solid foundation with your feet is integral for all levels. This sequence will help increase your strength and improve flexibility not only for your toes but for your whole body. Move through this sequence to give your dogs some much-needed love and attention.
Photo: Jenny Sugar
Sadie Nardini offers a much-welcomed edge to the yoga scene. This fierce Brooklynite is the founder of Core Strength Yoga and hosts her own show on Veria Living that's aptly named Rock Your Yoga. I was delighted to chat with Sadie and get real on the biggest mistake she sees with students, how she lost 20 pounds in just one month, and so much more. Bonus: Sadie created a 20-minute detoxing flow exclusively for FitSugar readers that you'll find at the end of the interview.
FitSugar: What were the toughest poses for you to learn to love?
Sadie Nardini: One is Navasana, the Boat pose. I would just shake and feel like I climbed a mountain every time I tried to do that pose! But over time, it was just a matter of repetition. And I eventually rocked it. I rocked that boat! The other one is Handstand. It was just my nemesis. I refused to even try Handstand for years, assuming I couldn't do it. But there are ways to chip away at those poses. Now I'm as comfortable on my hands as I am on my feet.
FS: What would you say to someone who's struggling with arm balances?
SN: First of all I'd say, "Welcome to the club!" Those are not easy poses, and everyone has issues with them, even strong guys. I tell people the most important thing is to remain in your integrity and in your power — and then we'll see where the pose is. In this moment, you can be fully rocking your alignment, building strength, building flexibility, and building courage. That to me is the value regardless of whether your feet are off the ground in Crow.
FS: What's the biggest mistake you see with students?
SN: People pointing the front of their pelvis forward and overarching their low back. It happens all the time in so many poses. People power into poses from their low-back body and that causes a ton of back pain, shoulder and neck tension, and joint compression — I call that "Yuckasana." But you just can't tuck in your tailbone, that doesn't fix the problem. You have to build each pose from the ground up, deep from your core muscles. It's a revolutionary experience to do your poses in the most optimized way.
Keep reading to learn how Sadie lost 20 pounds in one month and get her 20-minute video flow sequence.
No one is a fan of having a layer of flab hang over their waistline or bra strap. Even though there's no miracle move to diminish it — only calorie-burning cardio decreases body fat — it's still important to strengthen and tone back muscles. As you begin to lose weight in that area, you'll reveal slim, chiseled muscles underneath. Here are eight yoga poses that will target all the areas of your back.
Source: Thinkstock
Belly discomfort and indigestion plague everyone from time to time. But instead of constantly canceling plans or chewing on Tums, focused yoga poses can help stimulate your digestive tract to get things flowing naturally. If you're dealing with heavy heartburn or nausea it's best to steer clear of flipping upside down, but if you're dealing with some clogged pipes, it's time to move through this easy-to-follow yoga sequence to help move things along.
Photos courtesy of Jenny Sugar and Thinkstock
It blows my mind how the US Women's Gymnasts like Gabby Douglas and Jordyn Wieber can jump and balance with their legs in a split position with such ease. If you too always wanted to do a split, practice these eight stretches and you'll soon be on your way.
Source: Getty
In the midst of bikini season, it's never too late to tone your arms. If you're bored with your usually dumbbell routine, hop on a yoga mat and do these five basic yoga poses. They'll target your arms and upper back, and for an added bonus, they'll also work your core, leaving you strong and sculpted.
Happy first day of Summer! Although it feels like we were just talking about skiing and how to prevent the flu, June 20 is here — aka the Summer Solstice. You can celebrate by getting outside for a Summer run along the beach, chopping up a fresh strawberry salad, or do like the yogis do: perform 108 Sun Salutations, a practice called Mala. The number 108 is considered sacred in Hindu and Buddhist belief systems, and it represents quite a physical challenge too.
If there's no yoga studio close to you hosting a group Mala, unroll your yoga mat and try it on your own. Light some candles or perform your sun salutes under the twinkling glow of the clear night sky. Get ready to welcome Summer and say hello to the sun.
Not sure how to do a Sun Salutation? Watch this video of the calming yoga sequence.
Happy first day of Summer! Although it feels like we were just talking about skiing and how to prevent the flu, June 20 is here — aka the Summer Solstice. You can celebrate by getting outside for a Summer run along the beach, chopping up a fresh strawberry salad, or do like the yogis do: perform 108 Sun Salutations, a practice called Mala. The number 108 is considered sacred in Hindu and Buddhist belief systems, and it represents quite a physical challenge too.
If there's no yoga studio close to you hosting a group Mala, unroll your yoga mat and try it on your own. Light some candles or perform your sun salutes under the twinkling glow of the clear night sky. Get ready to welcome Summer and say hello to the sun.
Not sure how to do a Sun Salutation? Watch this video of the calming yoga sequence.
