FitSugar

Loosen Tight Hips and Hamstrings With Yoga

Jenny Sugar — Sat, 05 May 2012 19:31:13 PDT

For runners, cyclists, or those who work at a desk job all day, tight hamstrings seem to come with the territory. Give the backs of your legs some love and attention with this yoga sequence, and you're sure to ease tightness in your lower half.

Get Amazing Arms With These Advanced Yoga Poses

Jenny Sugar — Fri, 08 Jul 2011 17:56:51 PDT

If you've been to a few yoga classes, there's no doubt you've done your fair share of Sun Salutations that include Down Dogs and Chaturangas galore. These basic poses all work your upper body, but if you're in the mood to try something new and more challenging, give these advanced yoga poses a whirl. Once I started practicing them regularly, I noticed a huge difference in my upper body strength and muscle definition.

Hip and Back Stretches For Mommies-to-Be

Jenny Sugar — Fri, 18 Mar 2011 04:00:59 PDT

It may not be the safest idea for an expectant momma to train for an ultra-marathon, race through the lake waterskiing, or hit the trails mountain biking, but she can and should still do moderate exercise. During my pregnancy, prenatal yoga was my saving grace. It strengthened my muscles, increased flexibility and balance (which I lost as my belly grew), and helped me mentally and physically prepare for labor. I've already led you through a sequence to open tight hips and hamstrings, and here's another one that will stretch your hips and back, which should alleviate some of the lower back or pelvic pain many pregos complain of.

Strike a Yoga Pose: Quarter Dog

FitSugar — Mon, 14 Mar 2011 11:30:04 PDT

If you love the way Downward Facing Dog stretches out your hamstrings, calves, and lower back, but don't love the wrist pain the pose can cause, then here's a variation to try. With your forearms on the ground, the quarter dog variation takes the weight out of your hands and wrists. Even though this pose seems relaxing, it's not as easy as it looks. This pose will not only intensely stretch the backs of your legs, but it's also a workout for your arms, shoulders, and upper back.

Sanskrit Name: Catur Svanasana
English Translation: Quarter Dog Pose
Also Called: Dolphin or Puppy

To learn how to do this pose

Begin on your hands and knees. Your wrists should be underneath your shoulders, and your knees underneath your hips.
Inhale as you tuck your toes under your heels. Then exhale to lift your hips, coming into Downward Facing Dog.
Spread your fingers wide and lower your forearms to the mat. Check to make sure you're creating a straight line between your elbows and middle fingers. Try to straighten your legs and lower your heels toward the ground as much as you can. Your heels should be slightly wider than your toes, so the outside edges of your feet are parallel with the outside edges of the mat.
Relax your head between your arms, and direct your gaze through your legs or up toward your belly button. Hold for five breaths.

Strike a Yoga Pose: Foot to Hand

FitSugar — Tue, 15 Feb 2011 05:00:06 PST

What's not to love about a forward bend? These poses feel so good after a run to lengthen the lower back and hamstrings - just the tight places that need a good stretch. If you liked the variation of the pose known as Big Toe Standing Forward Bend, since you hold your toes to pull yourself more deeply into the pose, then you're going to love this variation for the deeper stretch it provides while simultaneously giving your wrists a sweet release.

Sanskrit Name: Padahastasana
English Translation: Foot to Hand Pose
Also Called: Standing Forward Bend

Learn more details in this pose when you

Begin standing at the front of your mat. Step your feet hip distance apart.
Take a deep breath in extending through your spine, and as you exhale, hinge at your hips, reaching your head out as you fold down. Lift up the front of each foot and place your hands underneath, palms facing up. You want your toes to press on the wrist creases. Bend your knees if you need to in order to place you hands in this position.
Keep your spine long, and if you can, try to straighten your legs.
Tuck your chin in, relaxing the back of your neck and releasing your shoulders away from your ears. Draw the top of your head toward the floor and your torso toward your legs by using your abdominal muscles.
Hold here for five deep breaths. Inhale to straighten your arms, and exhale to come up to standing.

Do you love talking about all things yoga? Then check out the Yoga Stretch and Tell group.

Strike a Yoga Pose: Balancing Star

FitSugar — Mon, 31 Jan 2011 03:05:36 PST

Balancing poses mostly require a tremendous amount of focus, but this one, which is a creative cross between Sage and Half Moon, requires strength in your upper body and core as well. As challenging as it is, it's also a really fun pose to try, because it makes you feel so open, adventurous, and bold.

Sanskrit Name: Utthita Ardha Chandrasana
English Translation: Extended Half Moon Pose
Also Called: Balancing Star

For details on how to do this balancing standing pose,

Begin in Downward Facing Dog pose. Step both feet together so your big toes are touching.
Move your right hand over to the left six or so inches so it's at the upper center of your mat.
Step your right foot forward two inches, and plant the sole of your right foot firmly on the mat so your toes are pointing to the left.
Roll open to your right side and lift your left hand off the mat. Raise your left leg up into the air.
Stay here balancing on your right hand and foot. Try to keep your shoulders, spine, and hips in one straight line, and gaze toward your left hand. Press your right fingertips into the mat to take some pressure out of your wrists. Hold here for five deep breaths, trying to keep your core strong and the pose steady.
Release your left hand and foot back to the mat, take a vinyasa coming back to Downward Facing Dog, and repeat this pose on the left side.

This pose is a great way to tone your waist!

Strike a Yoga Pose: Downward Facing Dog

FitSugar — Mon, 24 Jan 2011 15:30:30 PST

If taking yoga was one of your goals for 2011, let me introduce you to Downward Facing Dog. It's probably the most basic yoga pose, and no matter what style of yoga you study, you'll end up in this pose more than a handful of times in one class. Even though it looks pretty straightforward, it's a challenging position to hold since most of your weight is in your upper body. It's also difficult if you have tight hamstrings, so don't be frustrated if your knees are bent or your heels don't touch the ground.

Sanskrit Name: Adho Mukha Svanasana
English Translation: Downward Facing Dog Pose
Also Called: Down Dog

To find out how to do Down Dog,

Begin on your hands and knees. Your wrists should be underneath your shoulders, and your knees underneath your hips.
Inhale as you tuck your toes under your heels. Then exhale to lift your hips, coming into an upside down "V" shape called Downward Facing Dog.
Spread your fingers wide and create a straight line between your middle fingers and elbows. Work on straightening your legs and lowering your heels toward the ground. Your heels should be slightly wider than your toes, so the outside edges of your feet are parallel with the outside edges of your mat. Relax your head between your arms, and direct your gaze through your legs or up toward your belly button. Work on holding for five breaths.

Downward Dog is a great way to stretch your calves - I do this pose after almost every workout. So even if yoga is not your thing, this pose can be your calves' best friend.

Yoga Three Ways: Hamstrings

FitSugar — Sat, 08 Jan 2011 03:05:43 PST

If you've taken a few yoga classes, you'll find that depending on the instructor and the style of yoga, some poses are easy and relaxing, and some are better saved for those with incredible strength and flexibility. That's part of the beauty of yoga - there's a pose fit for everyone's needs and abilities.

Since the backs of our legs are a common tight area, here are three ways you can stretch those hamstrings. Head to Knee A will be the easiest, and allow you to focus on stretching one leg at a time. The middle pose, Intense Side Stretch, is a bit more challenging, and the last pose, Split, is meant for those with very flexible hamstrings. Choose the pose that best suits you, or follow the entire sequence, moving from easiest to hardest.

Head to Knee A

Intense Side Stretch

Split

If yoga is one of your favorite forms of fitness, then check out the Yoga Stretch and Tell group. And tell us which hamstring stretch is your fave.

Strike a Yoga Pose: One-Legged Bow

FitSugar — Mon, 13 Dec 2010 03:00:35 PST

I love the holidays, but the rushing around stresses me out. I can feel my body collapsing forward into a scrooge-like hunch. Opening the front of my body with backbending pose feels like a gift to my tired spine. While the Bow pose doesn't have anything to do with presents, it's a wonderful stretch. Here's a variation that focuses on bending one leg at a time, which allows you to work on stretching out your chest and shoulders more effectively. It will strengthen your back too.

To learn my trick for getting into this pose

Lie flat on your stomach, drawing your belly button toward your spine.
Interlace your hands behind you, bend your right knee, and hook your right foot in the hole your arms make. Clasp your hands around the front of your ankle. If it's too difficult to get into the pose this way, reach back with one hand at a time instead.
Actively press your left leg into the floor and push your right foot away from you. Both these actions will help give your torso a little more lift, which will increase flexibility in your back and chest.
Stay here for five deep breaths. Then keeping your hands interlaced, gently unhook your right foot, bend your left knee, and do this pose with the left leg lifted.

Strike a Yoga Pose: Sage Tree

FitSugar — Mon, 06 Dec 2010 13:00:20 PST

There's been a lot of talk about trees at my house lately: Christmas trees, that is. Why not bring some of the O Tannenbaum holiday spirit into your yoga practice with Tree pose? After all, it is one of Jennifer Aniston's favorite poses, but you don't have to stop there. l've been taking it up a notch on my side arm balances, aka Sage pose, by adding Tree to the position. This is one of my favorite variations of Sage because it targets your upper body, core, and hips all at the same time.

Sanskrit Name: Vasistha Vrksasana
English Translation: Sage Tree Pose
Also Called: Sage with Bent Knee

Learn the finer details of the pose when you

Begin in Downward Facing Dog pose. Step both feet together so your big toes are touching.
Move your right hand over to the left so it's at the center of your mat (still at the top of your mat).
Roll over to your right side and plant your right heel down so you are balancing on the outside edge of your right foot. You want your left foot to be stacked on top of your left foot with both feet flexed, coming into Beginner's Sage.
Bend your left knee and use your left hand to pull your left heel as high up on your inner thigh as possible, so it's in Tree position. Plant the sole of your right foot completely on the floor to help you stay balanced.
Once you're stable, reach your left arm up above you, and if you can, gaze up at your palm. Reach up with you right fingertips to take pressure out of your wrists. Stay here for five or more deep breaths, trying to keep your core strong and the pose steady.
Lower your left hand back down and place your right hand back where it was near the top right corner of your mat. Separate your feet so you are in a top of a push-up position, aka plank. Return to vinyasa and come back to Downward Facing Dog and get ready to try the Sage Tree on the other side.