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Partner Yoga Pose: Double Plow

FitSugar — Fri, 10 Oct 2008 14:30:00 -0700

If you're looking to increase flexibility in your spine and get an amazing neck stretch, Plow pose is just the thing. Sometimes doing it on your own can be a little too intense, so if you do this pose with a friend, you can help support the weight of each other's legs. There will also be less pressure on your neck so you can spend more time in this restorative position.

To find out how to do Double Plow, read more.

Both partners lie on the floor with their heads touching. They extend their arms overhead and hold onto each other's shoulders.
Then they both raise their legs up towards the ceiling and use their ab strength to lift their hips off the ground, bringing their feet towards their partner's hips or ribs (depending on how flexible they are).
They stay like this for a few minutes, and when they're ready to come out, they hold onto each other's shoulders and use their core strength to gently lower their hips to the ground.

Partner Yoga Pose: Double Bridge

FitSugar — Fri, 12 Jun 2009 09:00:00 -0700

If you're looking to increase flexibility in your neck and spine, half wheel is the pose to do. It also tones your glutes, hamstrings, and quads, so it's a great pose to include in your stretching routine. To make it slightly more challenging and offer support to a friend doing a modified shoulderstand, do this pose called double bridge.

To see a picture of how to get into this pose, read more.

Partner #1 (man) lies on his back, brings his feet over his head, and comes into Plow pose.
Partner #2 (woman) sits behind him with her knees bent. Both partners clasp hands.
Partner #1 lifts his legs up to the ceiling, bends his knees, and gently places the soles of his feet on his partner's knees. He presses firmly into her knees and lifts his hips up so his thighs and torso are in one straight vertical line.

Once Partner #1 is stable, Partner #2 lifts her hips off the floor, coming into Half Wheel.
They stay like this for at least five breaths, and then Partner #2 lowers her hips to the floor. Partner #1 comes back to Plow pose, and then Partner #2 does Plow. Partner #1 lowers his spine onto the floor, bends his knees, and places his feet on the floor. Now each partner is in position to switch roles and repeat the pose.

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Strike a Yoga Pose: Shoulderstand

FitSugar — Mon, 08 Oct 2007 04:00:00 -0700

OK, so maybe Double Arm Headstand wasn't the pose for you. Here's another inversion that requires less balance and is actually a really relaxing pose. It's great for stretching out the back of your neck and your upper back, two areas that rarely get stretched.

Sanskrit Name: Salamba Sarvangasana
English Translation: All limbs with support
Also Called: Shoulderstand

Want to hear a detailed description of how to get into Shoulderstand? Then read more

Begin lying on your back on a mat or rug. Come into Plow with your feet over your head and your hips over your shoulders.
Bring your hands to your lower back, fingertips pointing up towards the ceiling. Keep your elbows on the ground, and try to bring them as close together as you can so they are in line with your shoulders.
When you're ready, slowly lift one leg straight up, and then the other. Eventually you want your shoulders, hips and feet in one line.
Try to keep your body completely relaxed, and don't clench your butt muscles. If you find it difficult to breathe (bigger breasted women have this complaint), just shift your hips away from your head a few inches.
If you're feeling any pressure in your neck, press the back of your head into the ground. Do NOT move your head to either side, just keep it in line with your spine to prevent straining a muscle.
Stay here for ten or more breaths, and when you've had enough, you can slowly lower your feet back down towards the ground, coming into Plow pose. From here, you can slowly bend your knees, and shift your hips down to the floor, hugging your knees into your chest.

Since this pose is an inversion, you'll feel a burst of energy from the blood rushing to your brain. That also means if you try and stand up too quickly after doing this pose, you may feel a little dizzy (I've even seen stars before). So be sure to take your time coming out of this pose.

P.L.O.W - Dog Days of Summer

FitSugar — Sun, 12 Aug 2007 03:00:00 -0700

No doubt about it, we are in the dog days of summer. During the end of July through early August, Sirius - the “dog star” - rises and sets with the sun. Ancient Romans believed the two stars conspired to double the heat creating a stretch of hot and sultry weather, so that's why they named the period of late summer "the dog days." This play list is dedicated to these dog hot days we are experiencing. It will help you warm up, workout and then cool you down!

"Walking the Dog" - Rufus Thomas, 2:32
"The Dog Song" - Nellie Mckay, 3:04
"Drop it Like Its Hot" - Snoop Dogg, 4:32
"Hound Dog" - Elvis Presley, 2:15
"I Wanna Be Your Dog" - Stooges, 3:12
"Diamond Dogs" - David Bowie, 5:58
"Move It On Over" - George Thorogoood, 4:19
"Fido Your Leash Is Too Long" - Magnetic Fields, 2:33
"Dog Problems" - The Format, 4:13
"Space Dog" - Tori Amos, 5:12
"Everything Reminds Me of My Dog" - Jane Siberry, 4:18

Total PLOW = 41:43

Do you have any additions for this play list? Then add them in the comments section below.

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