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Back to Basics: Sun Salutation A

FitSugar — Mon, 22 Dec 2008 05:30:00 PST

In honor of the Winter Solstice, I thought we could use a little light from the yoga world. So take a few minutes to pay attention to your breath and follow this Sun Salutation A sequence. The Sanskrit word for Sun Salutation is Surya Namaskar. Surya means "Sun," and "Namaskar" is a greeting of honor and respect to the divinity present in each one of us. In yoga studios across the world, many celebrate the Winter Solstice by performing 108 Sun Salutations, a practice called Mala. So welcome Winter and say hello to the sun with Sun Salutation A.

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A Week of the Happy Healthy You: FitSugar Roundup

FitSugar — Sat, 12 May 2007 04:00:00 PDT

Want to get active? Then check out Get Active America to see if a gym near you is participating in open houses next weekend.

Now that it is the weekend, why not try the Sun Salutation. The video will take you through the moves, and your body will feel great after a few repetitions.

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Strike a Yoga Pose: Sun Salutation A

FitSugar — Tue, 27 Mar 2007 08:45:00 PDT

We've finally learned all the poses that make up Sun Salutation A, so we can link them all together.

The Sanskrit word for Sun Salutation is Surya Namaskar. Surya means "Sun," and "Namaskar" is a greeting of honor and respect to the divinity present in each one of us. In case you were curious, the word "Namaste" comes from the word "Namaskar," and is used as a greeting and a way to give praise. When you go to a yoga class, at the end the teacher often says "Namaste," as a way to say "thank you," "be well," and "goodbye."

Doing Sun Salutations is a way of respecting the Sun and the Earth, and all it has offered us. It's also a way to warm up the body and get your muscles ready to do deeper stretching and more difficult yoga postures. You'll work every part of your body doing Sun Salutation A - your arms, shoulders, neck, spine, hamstrings, calves, and feet.

When you take an Ashtanga yoga class, it always begins with the opening chant, and then 5 Sun Salutation As in a row. In other types of yoga, they usually do variations on a sun salutation, so parts of this series may look familiar to you.

Do you want to see what Sun Salutation A looks like? Then

Start at the front of your mat in Mountain pose, bringing your awareness inward, and following your breath. This is the pose you're in when you do the opening chant. It's a prep pose for Sun Salutation A.
Release you arms to the sides of the body. This is a variation of Mountain pose, and the 1st pose in Sun Salutation A.
Inhale as you raise your arms up overhead and gaze at your palms.
Exhale as you dive out and come into a Standing Forward Bend.
Inhale to look up and lengthen your spine.
As you exhale, step or jump back and come into 4 Limbed Staff pose.
Inhale as you scoop your chest forward into Upward Facing Dog pose.
Exhale into Downward Facing Dog. Stay here for 5 complete breaths. Inhale...Exhale...1, Inhale...Exhale...2, etc.
After 5 breaths, on your next inhale, step or hop the feet forward between your hands.
Exhale into Standing Forward Bend.
Inhale and raise your arms up overhead, looking at your hands.
Exhale your arms down. Sun Salutation A begins and ends with this pose. To do another one, inhale your arms up and continue through the entire sequence again. In an Ashtanga yoga class, they do it 5 times, but you can do Sun Salutation A as many times as you like.

Fit's Tips: In the mornings when I have time, I love to do a few Sun Salutation As to help me wake up. Each pose feels better than the next. I'll hold each pose for a few breaths since my muscles feel stiff from not moving them for 8 hours.

Celebrate Winter Solstice With Sun Salutation A

FitSugar — Wed, 21 Dec 2011 07:41:29 PST

Although it feels like we were just talking about bikini workouts and sunscreen, tomorrow is the first day of Winter - aka the Winter Solstice. You can celebrate by getting outside for a Winter run, cooking up a hearty pot of soup, or do like the yogis do: perform 108 Sun Salutations, a practice called Mala. The number 108 is considered sacred in Hindu and Buddhist belief systems, and it represents quite a physical challenge too.

If there's no yoga studio close to you hosting a group Mala, unroll your yoga mat and try it on your own. Light some candles or perform your sun salutes under the twinkling glow of your Christmas tree. Get ready to welcome Winter and say hello to the sun.

Not sure how to do a sun salute? Watch this video of the calming yoga sequence.

Get the Bod: Jennifer Aniston's Arms

Zelana Montminy — Thu, 26 Jan 2012 09:38:55 PST

The secret to Jennifer Aniston's sleek, toned arms, according to her yoga go-to Mandy Ingber, is the Sun Salute. A staple of every yoga class, the Sun Salute stretches and strengthens the shoulders, biceps, and triceps. It's also a great way to warm up before working out. Take a lesson from Mandy and learn the Sun Salute by watching this video.

Winter Running Woe: Numb Toes

Jenny Sugar — Wed, 01 Feb 2012 14:02:06 PST

If you'd rather skip a run than hit the treadmill, then there's no doubt you're continuing with your outdoor runs even through this brisk and snowy Winter weather. That doesn't mean you're not dealing with some discomfort along the way. I've given you some tips on how to beat burning lungs, but if it's your feet that are bothering you, here are some ways to avoid numb toes.

First, consider your socks. You can't get away with wearing the same thin, ankle-length wicking socks you sported in the warmer months. Splurge on some thicker knee-highs; socks made of wool will keep your feet warm and dry. Be sure your socks aren't too tight as that can cut off circulation (go up a size to be sure). You can also try compression socks to improve circulation in your feet and legs.

If you're already wearing thicker socks, you'll probably want to go up half a size in your sneaks to accommodate the extra fabric. If you don't, the snug fit of your shoe might be the sole cause of your tingling feeling. Choose sneakers designed for colder, wetter weather (think waterproof Gore-tex) to protect your toes from the snow. Tie your shoes slightly looser because as you warm up, your feet will swell, and too-tight laces can cause that annoying numb sensation.

Continue reading for more tips on avoiding numb feet.

Are You OK With Crowded Exercise Classes?

Leta Shy — Wed, 25 Jan 2012 01:06:58 PST

Recently, I took a crowded yoga class, where we all had to situate our mats close to each other to make room for everyone. The closeness meant we all had to be aware of our neighbors (especially during Sun Salutations), but the space issue didn't really bother me until we began a series of poses that required more lateral space, starting with Seated Straddle. That's when my extremely flexible neighbor plopped her lower left leg squarely onto my mat.

I'm not a complete germaphobe, but the idea of having a stranger's foot all over my mat grossed me out. I let the moment pass without saying anything, but afterward I wondered if other people would be as annoyed about having to share space in a crowded class, or I was making a big deal over nothing. After all, my neighbor was fine with it - she seemed completely oblivious to the fact that she was interfering with my personal practice!

I tend to avoid crowded classes since I like my space, but other people probably love the energy of a full class. What about you?

Tips For Practicing Yoga in the Winter

FitSugar — Wed, 18 Jan 2012 15:24:08 PST

When cold, brisk air is blowing outside, I crave practicing yoga in a heated room. Walking around barefoot in a tank top and feeling the warm arm on my skin is incredibly liberating. Practicing yoga in the Winter is a little different than in the summertime, so here are some things you should keep in mind until the thaw.

Don't just head to class in your just your capris. Be sure to wear warm layers over your yoga outfit. A warm body is less prone to injury.
If you live in a very cold climate, try to get to class at least 10 minutes early to sit in the hot room to allow your muscles to warm up before diving into Downward Dog. Do some Sun Salutations on your own to warm up faster.
To avoid getting sick, ask the instructor not to assist you. They touch every other body in the room, so there's a good chance they can pass germs on to you.
If you have a cold, stay home. I know you think a hot, sweaty yoga class is just the thing you need to kick your cold and unclog your stuffy nose, but be considerate of the other yogis in the class. This is a great time to test out your home practice or use your favorite yoga DVDs.
Use your own yoga mat and never borrow studio or gym mats. It's hard to know when they were last washed or what kind of germs may be living them. Along the same lines, don't let anyone borrow your mat either.
Make sure to bring a change of warm, dry clothes. You don't want to stay in your damp yoga outfit and step outside in the cold air. Cold weather doesn't make you sick, but it sure challenges your immune system.

6 Mistakes You're Making on Your Yoga Mat

Jenny Sugar — Tue, 27 Dec 2011 14:07:07 PST

Yoga is supposed to be all about serenity and bliss, but there's no way you'll feel relaxed and at peace with the world if you're making these major no-nos on the mat.

Not connecting breath with movements: For every movement in your yoga practice, there is a breath pattern that goes along with it. For example, to start a Sun Salutation, you inhale to raise your arms up, and exhale to fold forward. Connecting your breath to your movements gives your yoga practice a sense of fluidity. This not only helps create a sense of calm, but the breath keeps you mindful, focused, and aware of each movement, which can help prevent injuries and improve balance.
Keeping your belly soft: Proper breathing in yoga involves bringing your breath into your chest, feeling your ribs expand and deflate with each breath. You can do this by drawing your navel in toward your spine and keeping your abs engaged, so when you inhale, you see your chest fill up rather than your belly. Aside from helping you breathe properly (which will help you with the first no-no), keeping your belly engaged also protects your lower back, which can prevent pain or injury.
Tensing when unnecessary: Clenched toes, scrunched shoulders (as shown above), and white knuckles aren't exactly the picture of relaxation, are they? I realize some challenging poses takes every ounce of strength and attention to hold for five breaths, but make sure to constantly scan your body for unnecessary areas of tightness. Make a conscious effort to relax the muscles that don't need to be working overtime.

Continue reading to find out what else you're doing wrong on your yoga mat.

What Not to Do in Chair Pose

Jenny Sugar — Thu, 08 Dec 2011 15:55:28 PST

Whether you have five or 50 yoga classes under your capris, Chair pose (aka Fierce) is one of the many basic postures you'll strike just about as often as Down Dog since it's the first pose in Sun Salutation B. As a yoga instructor, I've noticed some major no-nos that you'll want to avoid to prevent discomfort and to make sure you're getting the most out of the pose.

Weight too far forward: When you bend your knees and lower your hips into the pose, pretend you're about to sit down in an imaginary chair. This will remind you to keep your body weight back into your heels. Give your toes a little wiggle to make sure you're shifting toward the back of your feet and to release tension in your forefoot. Shifting back into your heels works your glutes and thighs more and will also prevent strain on the knees.

Keep reading to find out other mistakes you're making doing Chair pose.