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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.

Strike a Yoga Pose: Plow

FitSugar — Mon, 01 Oct 2007 04:00:00 -0700

If you work all day at a desk, you're not doing your neck, shoulders, or lower back any favors. That's why I love doing poses that gently stretch these much forgotten about areas.

Plow looks really bizarre at first glance, but take it from me - it feels amazing. Not only does it give you an awesome stretch for the back of your neck, but it also stretches all the way from the top of your spine to your hamstrings.

Sanskrit Name: Halasana
English Translation: Plow

Want to hear how to get into this pose? Then read more

Begin lying flat on your back on a mat or rug. Place your arms by your sides, palms facing down.
Press firmly into your palms, bend your knees, and bring both legs over your head. If you can, straighten your knees and touch your toes to the ground.
Interlace your fingers and then gently rock your weight side to side a little so you can bring your shoulder blades closer together. Keep your head and neck still.
Think about bringing your hips over your shoulders, and lengthening your spine as much as possible. If it's difficult for you to take deep breaths (bigger breasted women may have this problem), just shift your hips away from your head a few inches.
Stay here for five or more breaths, and then you can slowly bend your knees and shift your hips down to the floor, hugging your knees into your chest. Stay here for a minute or so, letting your neck and spine adjust.

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.

Source

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.

Strike a Pose: Closing Sequence

FitSugar — Mon, 07 Jan 2008 04:00:00 -0800

The Closing Sequence of Ashtanga Yoga is a powerful and grounding way to end a vigorous class. These particular poses are not limited to just Ashatanga; you can find many of them in other styles of yoga as well. So if you practice yoga, it's good to be familiar with this popular sequence. Plus if you ever experiment with Ashtanga you will be in the know. The poses are listed in sequence as they are done in class. To learn more about a particular pose, just click on the orange link to reach a full post dedicated to the pose.

Wheel Urdhva Dhanurasana Do 3 times, holding each for 5 breaths
Seated Forward Bend Paschimottanasana Hold for 5 breaths

Want to see the rest of the Closing Sequence? Then read more

Shoulderstand Salamba Sarvangasana Hold for 15 breaths
Plow Halasana Hold for 5 breaths
Ear Pressure Karnapidasana Hold for 5 breaths
Balancing Lotus Urdhva Padmasana Hold for 5 breaths
Embryo Pindasana Hold for 5 breaths
Fish Matsyasana Hold for 5 breaths
Extended Legs Uttana Padasana Hold for 5 breaths
Bound Headstand A and B Sirsasana A Hold for 25 breaths Sirsasana B Hold for 5 breaths
Bound Lotus Baddha Padmasana Hold for 5 breaths
Lotus Padmasana Hold for 10 breaths
Lifted Lotus Tolasana Hold for 100 Breaths (or as many as you can)
Corpse Savasana Hold until your heart rate and breath slow down to normal, for about 10 minutes

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FitSugar — Mon, 23 Jul 2007 13:00:00 -0700

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