FitSugar

5 Reasons You Can't Do a Headstand Yet

Jenny Sugar — Thu, 20 Oct 2011 01:56:36 PDT

Do you have a minipanic attack when your yoga instructor says it's time to work on headstands? Whether you've tried inversions a hundred times and can't stay balanced for more than half a second, or are too intimidated to even try, here are five reasons headstands aren't happening for you and how to get started hanging upside down.

You're scared of falling: This is a very real fear and a valid reason for not even attempting headstand, but how will you know whether or not you can balance upside down if you never give it a chance? There are many ways you can do a headstand and avoid the risk of falling. Try one of these: do headstand in front of a wall, have someone spot you, slowly lift into headstand instead of kicking up, or start with a Bound Headstand Prep where your feet never leave the ground (it's still a headstand if you're balancing on your head!).
You don't have a solid base: Whether you're doing Bound Headstand (shown in the photo above) or Tripod Headstand with your palms on the ground, your base needs to be strong and stable in order to support the weight of the rest of your body. In Bound Headstand, make sure the heels of your palms are pressed against the back of your head, and your elbows are a few inches away from your ears. In Tripod Headstand, keep your elbows at 90-degree angles. A strong base is the first step in building up to headstand.

Keep on reading to find out what else is preventing you from doing a headstand.

You Asked: Issue With Inversions

FitSugar — Fri, 18 Sep 2009 05:50:02 PDT

Hi Fit,
I have been practicing yoga on my own for years, and I love it all . . . sun salutations, backbends, forward bends, you name it . . . except for the inverted poses. Despite my best efforts, I have never been able to get into them! Can you recommend any exercises to strengthen my upper body so that I will be able to do them, or do you have any other tips to help me take my practice to the next level? Should I have someone help me? Any advice you can offer will be much appreciated!
Thanks,
secrethoughts

In my yoga classes, inversions are the poses most people have problems with, so you're not alone. They require balance, strength, and most of all the guts to be upside down. I believe it's possible for all healthy people to do them, so to hear my tips on how to get yourself there,

read more.
Strengthening your upper body is a great way to feel stronger when inverted. I recommend regularly doing all variations of push-ups, the challenging Walking Elbow Plank exercise, and Dolphin Dive. I also recommend practicing Crow pose since it will also work your balance. Flexible hamstrings are also helpful, since they allow you to walk into the inversion. This is much better than jumping into it, which makes you more likely to lose your balance and not be able to hold the pose. So also incorporate Tipover Tuck and Seated Straddle into your stretching routine. When you're ready to go upside down, start off with the easiest inversion, Tripod Headstand. It's normal to feel nervous that you'll fall, so practice in front of a wall (with your head about eight inches from the wall). Place your head and hands on the mat, straighten your legs, and walk them in as close as you can toward your head. This is considered an inversion even though your feet aren't in the air. If you're feeling ready, rest your knees on your triceps, coming into Tripod Balance. From here, you can work on lifting one leg at a time into the air. If you're in front of a wall, you can easily place your feet on it for support. As you feel more brave you can lift your feet away from the wall and try balancing on your own. My best advice is to keep practicing and don't give up. As you become stronger and more confident, Tripod Headstand will become easier for you. Once you master that variation, you can move on to other inversions including headstand variations, forearm stand, and handstand. And if you have access to a yoga studio, taking classes and getting one-on-one help from the instructor will help you master inversions even faster.

Strike a Yoga Pose: Inversions

FitSugar — Mon, 01 Sep 2008 03:30:00 PDT

Inversions, in yoga, are the poses where you put your feet above your head. Meant to give your mind a new perspective, they allow blood to flow to your head to improve circulation, which can cure headaches and help relieve depression. Going upside down also increases strength in your upper arms, back, and abdomen. These poses require skill and patience, so be sure to practice these regularly.

Gear Review: Lululemon No Limit Top

Jenny Sugar — Tue, 07 Feb 2012 15:07:07 PST

I don't usually get very fancy with my yoga clothes. A fitted tank with a built-in sports bra is my usual go-to top. It keeps my girls covered and in place, and the fitted body stays put when I go upside down. But some days ~~you ate too many cookies~~ you just don't feel like wearing something tight. You could sport a loose shirt but it doesn't offer the most flattering look, and as soon as you start moving, it can end up exposing your belly even more than a tight tank. Enter the Lululemon No Limit Tank ($64). Sexy is the first word I thought when I saw it, but when I tried it in a yoga class, functional was the second.

Keep reading to hear more details about this unique Lululemon tank.

Do You Love or Hate These Popular Yoga Poses?

Jenny Sugar — Thu, 26 Jan 2012 10:59:36 PST

Pigeon is easily one of my top 10 favorite yoga poses, but my husband can't stand it - his tight hips scream to get out of pose. Here's a list of challenging yoga poses that people either love or hate. From backbends to inversions, tell us which ones you love, or love to skip.

Have You Ever Injured Yourself From Yoga?

Leta Shy — Mon, 09 Jan 2012 11:51:17 PST

Yoga is generally seen as a therapeutic practice that can alleviate pain from previous injuries and help prevent new ones. But a recent article from The New York Times Magazine highlights the practice as something quite different - yoga can wreck your body. The stories are scary and cautionary: healthy, advanced yogis having strokes, breaking ribs, and experiencing permanent disabilities because of hyperextended joints, prolonged inversions, and too-deep spinal twists.

The problem isn't just that inexperienced people are incorrectly doing the poses, but also that certain poses are risky, especially when they are done for many years at increased flexibility, without regard to your body's limits. Timothy McCall, the medical editor of the Yoga Journal, even calls the basic headstand pose too dangerous to be taught in most yoga classes, and yogi Glenn Black, who had to have spinal surgery to correct injuries he says he got from 40 years of practice, says that "the vast majority of people" (including many yoga teachers) shouldn't be practicing yoga at all because their bodies can't take it.

The article is a good reminder to check your ego at the studio door and don't push yourself over what your body can handle (and never compete with the room!). "If you do [yoga] with ego or obsession, you'll end up causing problems," Black says. I've found that most teachers make sure to tell their students this. When I took a beginner yoga series at my neighborhood studio, my instructor asked all of us newbies before we started if we had any preexisting injuries and cautioned that some poses would have to be modified to ensure that no one would make their injuries worse, and most importantly, to stop immediately if we experienced any pain or discomfort.

What about you? Have any of you ever been injured from practicing yoga? Tell us the pose you think caused your injury in the comments section below.

Dr. Anthony Youn Talks Botox Cream and Common Cosmetic Surgery Misconceptions

Miriam Lacey — Tue, 04 Oct 2011 10:42:00 PDT

You may know Dr. Anthony Youn as the cutie-pie doctor on the Rachael Ray Show and Dr. 90210, but he's also the author of the funny, touching memoir In Stitches. But most of all, he's a board certified cosmetic surgeon with a flourishing Michigan practice. We recently spoke with Dr. Youn about the no-needle Botox that's in FDA trials, why "bargain" procedures aren't actually great deals and lots more. The doctor is in, so just keep reading.

Gear Review: Ibex Synergy Tank

Jenny Sugar — Tue, 14 Jun 2011 00:25:02 PDT

After posting the 10 Affordable Fitness Tops Under $40 slideshow, a few of my friends said they actually prefer tops without attached shelf bras. They want to be able to wear their sports bra to get the support they need without the oh-so unattractive uniboob. If you're well-endowed, I'm sure you can relate.

I've always been a fan of Ibex, and I recently got their bra-less Synergy Tank ($55), and I'm in love. To find out why keep reading.

Embarrassing Yoga Moments: Don't Let Them Happen to You

Jenny Sugar — Wed, 17 Aug 2011 12:40:54 PDT

Yoga class is supposed to be all serene and spiritual, but it's hard to feel enlightened when you break the silence by loudly breaking wind. We're all adults, so we shouldn't feel embarrassed, but it's hard to bounce back into bliss after such an awkward distraction. Plenty can happen during a yoga class to make you want to crawl under your mat and hide, and although you can't prevent everything, here are some ways to lower your risk for bodily function humiliation.

Loud Outbursts From Your Tush
Gas gets passed. It happens. But it's mortifying when it happens to you in a completely quiet room of people trying to breathe! There are a few ways you can lower your risk of tooting accidentally. First off, trying out that new Mexican place a couple hours before your yoga class is probably not the best idea. Skip eating the foods you know lead to gas like beans, meat, onions, and broccoli, and avoid trying new foods in case your digestive system rebels. Certain poses are also more likely to encourage gas to pass, such as forward bends, twists, and poses where your knees pull into your chest. I'm not telling you to avoid them completely, but move into questionable postures with caution if you know flatulence is an issue. If a barking spider finds it's way into your capris, I find it best to pretend it didn't happen, or laugh to dispel any weirdness.

Keep reading to learn how to prevent being stinky, nip slips, and air in your lady parts.

Strike a Yoga Pose: Forearm Stand

FitSugar — Mon, 13 Aug 2007 04:00:00 PDT

I love inversions. I love the challenge of trying to stay balanced. I love how strong my upper body feels while I'm in it, and I love how energized I feel getting fresh blood circulating to my brain.

Headstands, forearm stands, and handstands are all kinds of balancing inversions.
Headstands are the easiest inversion since your head and your forearms are planted on the ground. Handstands are the hardest (I think), because only your hands are holding your body up.

So that leaves forearm stands right in the middle with a moderate level of difficulty. You may find them easier than handstands, since both your forearms are helping you to stay balanced. Plus, you are lower to the ground, so you may find this easier to get into - it's less scary. This pose has a lot to do with shoulder and upper back strength, but it's also about engaging your core muscles.

Sanskrit Name: Pincha Mayurasana
English Translation: Feathered Peacock Pose
Also Called: Forearm Stand

Keep reading for more tips for getting into Forearm Stand.