FitSugar

Strike a Yoga Pose: Balancing Butterfly

FitSugar — Mon, 12 Oct 2009 10:00:16 -0700

If you're a runner, chances are your feet could use some extra love. Here's a tranquil pose that will stretch your arches and toes like Toe Breaker stretch, but will also open your hips and challenge your sense of balance.

To learn how to do this pose and see another variation read more.

Begin standing on your mat with both feet together. Bend your knees and squat down, placing your hands on the floor in front of your feet.
Turn your knees out to the sides, keeping the balls and heels of your feet together. When you're ready, bring your hands to your knees as shown below.

You can stay here, or bring your hands together in front of your heart in prayer position. Hold here, balancing for five deep breaths. To release, bring your knees together and stand up.

This is one of my favorite balancing poses. What's yours? Share it in FitSugar's Yoga Stretch and Tell Group.

Stretch It: Grounded Wide Squat

FitSugar — Thu, 01 Oct 2009 08:00:32 -0700

When my lower back is sore from running or sitting all day, a Low Squat is just what I need to stretch that area and get relief. Here's a deeper variation that will also open your hips.

For instructions on how to do this stretch read more.

Sit on the floor on a mat, rug, or carpet.
Bend your knees so they are slightly wider than your shoulders. Plant your feet slightly wider than your knees, with your toes pointing out to the sides.
Lower your torso in between your knees and place your hands on the floor. If you're more flexible, place your forearms on the floor. Relax your shoulders away from your ears and try not to let your feet slip away from your body.
Stay here for 30 seconds and then sit up to release.

Try it and tell me if you like it.

Hit the Hay: Standing Pigeon

FitSugar — Thu, 20 Aug 2009 14:30:59 -0700

If you enjoy stretching in bed before going to sleep or right when you wake up in the morning, here's a variation of Pigeon that will stretch your tight hips.

To learn how to do this stretch keep reading

Strike a Pose: Lizard

FitSugar — Mon, 13 Jul 2009 10:00:50 -0700

As someone who runs, bikes, and sits at a desk all day, my hips can always use a little extra love. If you suffer from tight hips and hip flexors, give this relaxing pose a try. Like Pigeon, it's a pose you can spend minutes in and allow gravity to further increase your flexibility.

Sanskrit Name: Utthan Pristhasana
English Translation: Lizard Pose

Want to know how to get into it? Then read more.

Begin on your hands and feet in Downward Facing Dog. Step your right foot forward between your palms, as if you're going to come into Warrior 1, but keep your hands on the floor.
Lower your left knee to the floor, and release your elbows to the floor as well. Either rest your hands palms facing down on the mat, or bring your hands together in prayer position.
Continue to squeeze your right knee toward your body and keep your gaze in front of you to encourage your hips to lower toward the floor.
Stay here for at least five breaths. Then come back onto your hands. Tuck your back toes and step your right leg back. Take a vinyasa and step your left foot forward to do this pose on the other side.

I like to add this pose into my sun salutations, after the third or fourth round, when my body is warm and ready for a deeper opening of the hips.

7 Stretches For Tight Hips

FitSugar — Wed, 13 May 2009 05:50:00 -0700

From a recent poll, it looks like FitSugar readers need to spend more time stretching. Since hips are commonly tight in folks from all walks of life, from runners to cyclists to those who sit at a computer all day, here are seven hip-opening stretches to increase your flexibility and prevent injury.

View Slideshow ›

Stretch It: Extended Pigeon

FitSugar — Thu, 30 Oct 2008 13:00:00 -0700

Why is it that so many of the things we do daily like sitting at a desk, running, biking, and walking make our hips so tight? I combat this daily tightness by doing stretches like Butterfly or the even more relaxing Supported Sleeping Butterfly that both open my tight hips. I also like the yoga position descriptively titled Head to Knee, but my favorite hip opener is Pigeon. Here's another variation on the yoga pose, so add this stretch your routine.

Music: "Diana," by Troika

To learn how to do this hip stretch read more.

Squat down on the floor with both feet together. Place both hands on the floor in front of your feet.
Step your left foot back so that your left knee and the top of your foot are on the ground. Your left leg should be fully extended behind you. Your right knee should be directly above your ankle.
Now slowly lower your right knee to the ground so that you're resting on the outside edge of your right foot (the sole of your foot won't be on the ground). Make sure to keep your head lifted, relax your shoulders, and allow gravity to pull your hips toward the ground.
Stay like this for 30 seconds or more. When you're ready to come out, lift your right knee back to center. Tuck your left toes and lift your left knee off the ground. Then step your left foot forward to meet your right. Repeat this stretch on the left side.

Relax Already: Supported Sleeping Butterfly

FitSugar — Thu, 23 Oct 2008 16:00:00 -0700

When I've had a long day, instead of plopping myself on the couch, I love to do a nice relaxing stretch. Legs Up the Wall is one of my favorites because it feels great in my lower back and hamstrings. Here's a variation that will stretch your hips and inner thighs.

To give it a try read more.

Place a bolster, blanket, or pillow against a wall.
Sit down as close as you can to the wall, next to the blanket. Lie down on your back, place your feet on the wall with your knees bent, and scoot your body over so that your bottom and lower back are on the blanket. You want to adjust your body so that your bum is touching the wall. You can keep your arms by your sides or by your head (this position will stretch your shoulders and chest).
Now bend your knees out to the side, bringing your heels together as low as you can towards your body.
Close your eyes and allow your entire body to relax. Stay like this for a few minutes and allow gravity to open you hips further. This position has a really calming effect.
Once you've had enough, slowly bring your knees together and pull them toward your chest. Roll your body over to one side and rest your head on the inside of your arm, staying like this in fetal position for a minute or so. Then you can roll up onto your knees and come to stand up.

This is a wonderful stretch to do after a run or right before bed. Try it and let me know what you think.

Stretch It: Seated T-Hip Stretch

FitSugar — Thu, 28 Aug 2008 14:30:00 -0700

Between sitting, running, biking, or driving a long commute, most of us suffer from tight hips. The seated T-hip stretch lengthens tight glutes as it opens the hips. It is a more intense variation of Double Pigeon, so ease into this move.

To learn how to do this stretch read more.

Sit on the floor with both legs out in front of you. Bend your left knee so it's parallel with your torso. Then bend your right knee and place it on top of your left ankle (and your right ankle on top of your left knee), coming into Double Pigeon.
Now use your hands to help wiggle your feet away from each other, keeping your shins in one straight line, and making a T-shape with your legs. Flex your feet, lean forward, and press your palms into the inside of your ankles.
Hold there for at least 30 seconds and then release. Then straighten your legs out in front of you and do this pose with your right knee on the bottom.

Strike a Yoga Pose: Wide-Legged Forward Bend E

FitSugar — Mon, 07 Apr 2008 04:00:00 -0700

In Ashtanga yoga, although there are technically four Wide-Legged Forward Bend poses, sometimes I've been to classes where the instructor throws in a fifth - Wide-Legged Forward Bend E. This pose is great for stretching your hips, hamstrings, and inner thighs.

Sanskrit Name: Prasarita Padottanasana E
English Translation: Feet Spread Intense Stretch Pose E
Also Called: Wide-Legged Forward Bend E or Wide-Legged Split

You definitely don't have to go down this far. Want to see the variations for this pose? Then read more

Start off in Wide-Legged Forward Bend D pose.
Widen your stance a little in order to place your palms flat on the ground right below your shoulders.
Start to inch your feet further apart, making sure to keep your heels wider than your toes. Keep the soles of your feet flat on the ground at all times to protect your knees.

As your hips get lower, you can prop yourself up with your forearms, and then move down to your shoulders.
If your shoulders are on the ground, turn your head to the side, and rest your cheek on the ground so you don't bruise your chin.
To get out of this pose, slowly come back on to your hands and walk your feet closer together until your big toes are touching.
Stay here in a forward bend until you're ready to slowly come to stand.

Treadmill Stretch: Hip and Hip Flexors

FitSugar — Thu, 06 Mar 2008 11:00:00 -0800

By far, my favorite stretch to do after a run is anything that involves my hips. If you own a treadmill, try this the next time you finish a run. Of course you could do it at your gym, too, if you feel comfortable, but if not, you can do this stretch on stairs instead. Also, if your hips are really tight, you may want to place your top leg up on something lower, like a bench or chair.

Before doing this stretch on a treadmill, make sure to turn the machine off and stand firmly. Keep your left foot planted and bend your right knee, lifting your foot up and stepping it onto the front of the treadmill.
Bring both arms so they're on the inside of your knee and draw the weight of your torso forward. You'll feel this stretch in your right hip and your left hip flexor.
Stay for twenty seconds or longer if you love it. Then do the other side.