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A Little Sanskrit Lesson: Counting

FitSugar — Tue, 11 Sep 2007 02:30:00 PDT

The thing I love about Ashtanga yoga classes is that they are the same every time you go. Same poses, same order, same amount of breaths in each pose, and the class is always an hour and a half. There are no surprises, so you always know what to expect.

The teacher keeps everyone at the same pace by counting out loud. Many Ashtanga yoga instructors count in Sanskrit, the original language of yoga. Here are the numbers 1-10 written out, and what kind of breath you do for each one.

1: ekam (yekum) - Inhale
2: dve (dway) - Exhale
3: trini (treeny) - Inhale
4: catvari (chatwary) - Exhale
5: panca (pancha) - Inhale
6: sat (sut) - Exhale
7: sapta (supta) - Inhale
8: astau (ashtow) - Exhale
9: nava (nawa) - Inhale
10: dasa (dasha) - Exhale

Here is Pattabhi Jois (the father of Ashtanga Yoga) teaching Second Series with 6 students following. You can here him count in Sanskrit to get in and out of poses, but he counts the 5 breaths in English during the pose. Check it out.

Fit's Tips: Second Series is very challenging, and traditionally taught after mastering Primary Series, so don't be turned off by these difficult poses. If you've never tried an Ashtanga yoga class, take Primary Series first. You'll start off slow and build your way up when your body is ready.

Ashtanga Yoga: Why Avoid Drinking Water?

FitSugar — Tue, 21 Aug 2007 09:30:00 PDT

If you've ever walked into an Ashtanga Yoga class, I'm sure you've noticed that it's warm in the room, but not even close to as hot as Bikram. The warmth helps your muscles to loosen up slightly, but the quick-paced and strength building vinyasas between poses is what really heats up your body. Think of it as creating an inner fire that heats your body from the inside out, which helps you loosen up tight muscles. It also makes you sweat a lot, which helps in detoxification.

Drinking water during the practice prevents that heat and puts that internal fire out. Not only that, but if you stop every 10 minutes to take a sip of water, you interrupt your breathing and the flow of the sequence, which in turn will disrupt the moving meditation you've got going on.

It is very important to drink 10-12 glasses of water throughout the day so that you are well hydrated by the time you arrive at class. If you've been drinking all day, you shouldn't need to drink during class, however, if you are feeling nauseous, overheated, or dizzy - definitely listen to your body and drink water if necessary.

Fit's Tips: Depending on the class you go to, some Ashtanga Yoga instructors are very strict about this, which I personally don't agree with. As an instructor myself, I trust that my students are better able to make decisions about their own bodies. If an instructor you take class from makes you feel uncomfortable about your need for water (or anything else for that matter), talk to them after class about it. I'm sure they'd want to know how you feel.

Source

Move it at Home: David Swenson's Ashtanga Yoga: First Series

FitSugar — Fri, 26 Jan 2007 14:00:00 PST

David Swenson is an incredibly well-known yoga instructor and practitioner. He began practicing when he was 13 and was introduced to Ashtanga at 19 by David Williams and Nancy Gilgoff (also very well known). Plus he studied with K. Pattabhi Jois, the master of Ashtanga.

His DVD, Ashtanga Yoga: First Series, available through Amazon for $24.95, is wonderful whether you are first learning or have been practicing for years.

There's a 30 minute intro explaining the foundations of the practice. Immediately following is the complete fully guided First Series, in the traditional flowing rhythm essential to Ashtanga Yoga. Ending with a guided deep relaxation, the series is about 1 1/2 hours long.

David's delivery of the basic principles is clear and down-to-earth. It's easy to follow along, and I love that he offers modifications so all levels of yogis will be able to follow along.

I definitely recommend this video if you want to learn First Series, or if you've already fallen in love with it. It's challenging both physically and mentally, yet very rewarding.

Class Act: Ashtanga Yoga's Primary Series

FitSugar — Mon, 04 Dec 2006 03:00:00 PST

When you go to an Ashtanga Yoga class for the first time, you'll probably be learning Primary Series. In Sanskrit it is known as "Yoga Chikitsa" which means Yoga Therapy. Its purpose is to re-align the spine, detoxify the body, build strength, and increase flexibility.

The room is about 80°F, so your muscles can easily warm up. The instructor talks you though each pose and counts the breaths, so everyone is moving together in unison. (It's pretty amazing to see and experience.) The class is the same every time and anywhere. So if you love Primary Series, you can even find a class when you're travelling.

The basic sequence is as follows:

5 Sun Salutation A
5 Sun Salutation B
Standing Postures
Seated Postures
Closing Sequence (inversions and backbends)
Savasana (10 minute relaxation)

Want to know what makes it different from other kinds of Yoga? Then

The poses are linked together with vinyasas, or mini-Sun Salutations. Your breath (called ujayi) is loud and throaty, kind of like Darth Vader. Each inhale and exhale is linked to a movement, so Primary Series is a moving meditation, kind of like a dance.

Primary Series is excellent for runners, bikers, skiers, and riders because it involves a ton of forward bends to help loosen up your tight hips, hamstrings and the lower back. You warm up your muscles, really work them, and sweat a river. It's really difficult physically, so at the end of the 1 1/2 hour class, when you're lying in Savasana, you feel like you have taken quite a journey.

Fit's Tips: So you don't feel overwhelmed, it's a good idea to check out the poses ahead of time. Many studios encourage you to watch a class first. Or you can check out these helpful guides to learn the poses, and find out more about Ashtanga Yoga in general.

Ashtanga for Type A Personalities

FitSugar — Fri, 17 Nov 2006 09:00:00 PST

If you are a Type A person, someone who can't sit still, or if you are slightly (or completely) ADD, you've got to try Ashtanga Yoga. It's fast paced and follows the same sequence every class, no joke, so you always know what's coming next.

The room is heated (not as brutally hot as Bikram), so your body feels more open and motivated to move. The mats are set up in neat little rows, kind of like your first grade class. The instructor walks around, talks you through each pose, counts the breaths, and assists. Everyone is pretty much moving and breathing at the same time. The energy of the group is really motivating, which is why I prefer going to class instead of practicing on my cold floor solo style.

Fit's tip: Since the instructor isn't demonstrating, you'll have to play "Simon Says" and follow your expert neighbor. Or look for a Beginner class at your local studio or gym. After you've taken a few Ashtanga classes, you'll have it down (dog?)

San Francisco's Nicole Hollis Channels Power For The Borgias Unveiled

Angela Swinderman Elias — Tue, 17 Apr 2012 12:20:28 PDT

Are you watching The Borgias series on Showtime? The show merges the sexiness of Renaissance-era opulence with the scandal of a crime family saga, telling the story of the infamous Borgia family, whose corrupt patriarch, Rodrigo Borgia, gained political power in 15th century Italy. To kick off the premiere of the second season, Showtime selected designers in 10 cities to create gorgeous Borgias-themed displays in exclusive storefront windows, with each window representing a single word that resonates with the series.

San Francisco-based designer Nicole Hollis tackled the theme of power by creating a stunning display at Zinc Details. We caught up with Nicole to get her styling secrets for pulling off old-world style in a modern storefront. Keep reading to find out which Renaissance trends are still hot today, her go-to design resources, and tricks for creating high-impact style in any home.

The Biggest Reasons Your Ab Exercises Aren't Working

Prevention — Mon, 09 Apr 2012 04:25:40 PDT

We are pumped to share one of our fave stories from Prevention here on FitSugar!

If you're struggling to see your six-pack, you could be making one of these mistakes.

By Jenna Bergen, Prevention

As the weather warms and Spring break approaches, we're all forced to do that same rather scary thing: unearth the bathing suit and take a good, hard look in the mirror. I did it just last week and was relieved to see that my job as the fitness editor at Prevention had kept my abs from going too far south. Still, given all the hours I clock at the gym, I wouldn't mind seeing a little more definition. That's when I realized I needed to fine-tune my game. If you've been putting in the effort and still don't have the abs you're after, take heart - you're not alone. Here are four top slipups that mess with your six-pack - plus expert fixes to get you back on track.

Your Form Is Sloppy
"The wrong form can turn an effective move into one that won't do anything for you," says personal trainer Jessica Smith Gomez, costar of the 10 Minute Solution: Best Belly Blasters. A few of the most common mistakes: pulling on your neck (which allows your abs to slack off), using momentum rather than muscle strength (again, a freebie pass for the abs), sagging your hips in plank, and not keeping them pulled in during every move. "You must control your abdominal wall to get any real benefit," says Erin O'Brien, creator of Kristi Yamaguchi: Power Workout and Strong Body Ageless Body. Not sure how you're doing? Check your form in a mirror.

Keep reading for two more reasons your ab exercises aren't working!

4 Tips For a Stronger Triangle Pose

Lizzie Fuhr — Fri, 06 Apr 2012 08:34:56 PDT

If you're feeling tight in the hips or side body, Triangle Pose (Utthita Trikonasana) should be your go-to pose. It's part of the primary series in ashtanga, and I always relish the moment when I know it's coming up in the sequence: it's perfect for giving much-needed love to muscle groups that tend to get overlooked. If you want to take this pose to the next level in your practice, here are four helpful tips to make your Triangle even stronger.

Start it off right: To set up the pose in proper alignment, I like to take a few strong, deep breaths in Warrior 2 before heading into a full expression of Trikonasana. From Warrior 2, straighten your front leg - with a tiny microbend in your knee for stability, if you need it - and start pulling your torso forward, toward your front foot. Keep your arms in the traditional Warrior 2 stance as you reach forward until you feel a solid stretch.
Plant your feet: Setting a strong foundation is essential in any standing pose for balance, but your Triangle will reap the benefits if your feet are planted firmly on the ground. Once you get into the initial shape, stabilize yourself by spreading your toes wide and trying to plant all four corners of your feet on the ground. Engage your quads and make sure you're equally spreading the weight between your front and back foot.

Keep reading for two more tips for a better Triangle Pose.

Alec Baldwin Talks His Words With Friends Dustup and Politics in the Press Room

Lindsay Miller — Sun, 29 Jan 2012 20:48:15 PST

Alec Baldwin made an appearance backstage in the press room at tonight's SAG Awards just after snagging the honor for outstanding performance by a male actor in a comedy series. True to form, the 30 Rock star wasn't shy about discussing his current political views, and he also made light of his recent in-flight Words With Friends flap. Here are the highlights:

On his opinion of the 2012 primary: "The thing about the campaign that concerns me most is, how is Gingrich going to be able to retract all the things he's said about Romney once he becomes a nominee?"

On why he feels more comfortable sharing political views today vs. when he started out: "What's changed is that, and thankfully what's evolved over time is, there are better forums to give that opinion ... when [I] started, quite frankly, entertainment journalism and these entertainment talk shows were fairly new, and they weren't omnipresent ... and during the time that they've grown, people have had to learn the lesson that that's not the best place to -that you should keep it light. CNN, The Huffington Post, are good places to air those views."

On whether he still is ever afraid to voice his opinions: "I'm still scared to speak out. I want season seven [of 30 Rock] really badly. I want us to come back for another season. When you do speak out, it does cost you. The ones that are the most successful film stars today and have the most potent careers are the ones you know virtually nothing about ... they're very smart to do that."

On whether he's still playing his favorite game: "I am still playing Words With Friends ... but now on Virgin Atlantic."

9 Popular Tax Breaks You Can No Longer Count on in 2012

Kiplinger — Thu, 26 Jan 2012 00:15:00 PST

We're thrilled to present this smart Kiplinger story here on Savvy!

You’ll face a higher tax bill next spring if Congress doesn’t act to revive a series of tax breaks that expired Dec. 31, 2011. Among the breaks that Congress didn’t extend in all the Sturm und Drang over the payroll tax holiday are:

Alternative minimum tax patch

The AMT is a parallel tax system created more than 40 years ago to prevent excessive use of tax breaks by the very wealthy, ensuring they pay at least some tax. Taxpayers whose income exceeds the AMT exemption – in 2011, $48,450 for individuals and $74,450 for married couples filing jointly - must calculate both regular tax and AMT liability and pay the larger of the two amounts. But exemption levels have, at least tentatively, dropped to $33,750 for individuals and $45,000 for married couples filing jointly in 2012, which will expose 31 million taxpayers to the higher AMT this year, according to Tax Policy Center estimates.

Higher mass transportation benefit

This one's of particular interest to strap-hangers, van-riders, and other users of public transit. A 2009 federal stimulus provision raised the maximum an employee could receive for transit, tax-free, from $120 to $230. That matched the tax-free limit for parking. With the expiration of this break, the maximum for 2012 dropped to $125. Employees who’ve asked to have an amount higher than that withheld from their paycheck to cover their total commuting costs will see their net pay come down, as the difference is now taxed.

Read on for more.