FitSugar

Strike a Yoga Pose: Seated Spinal Twist

FitSugar — Mon, 23 Feb 2009 03:30:00 -0800

Twists are not only great at improving digestion, but they also help increase flexibility in your spine. This Seated Spinal Twist will also stretch your chest and shoulders. It's similar to the 1-Legged Seated Spinal Twist, but a little more advanced.

Sanskrit Name: Ardha Matsyendrasana
English Translation: Half Lord of the Fishes
Also Called: Seated Spinal Twist

To learn how to do this relaxing pose read more.

Begin seated on your mat with your legs extended in front of you.
Bend your right knee and place your right heel as close to your right sit-bone as you can. Then bend your left knee and cross your left foot over your right knee. Plant it on the floor so your left ankle is next to your right knee.
Reach your left arm behind you and place your palm on the floor. Then bend your right elbow and cross it over the outer side of your left knee. Keep your elbow bent, or if you can, hold onto your left toes.
Keep your left hand on the floor for stability, or bring your left arm around your lower back. Reach for your shirt, or if you can, hook your fingers on the top of your right thigh. Gaze behind you and over your left shoulder. Continue pressing your right arm into your left knee, and use each inhale to lengthen the spine and each exhale to rotate further to the left.
Stay here for five or more breaths. Then release the twist, straighten your legs out in front of you, and do this pose with your right knee pointing up.

I love doing this pose after a long bike ride. Twisting feels wonderful for my spine after hunching over handlebars for hours.

Stretch It: Eagle Spinal Twist

FitSugar — Thu, 04 Dec 2008 08:00:00 -0800

Spinal twists are one of those stretches I love to do just about whenever. Twisting is great in the morning, after a workout, after eating, at your desk, or even right before bed. I'd like to share a twist variation with you known as the eagle spinal twist; it deepens the twisting motion of the spine and stretches the back more than a regular twist.

Looks inviting, no? You can find out how to get into this stretch when you read more.

Lie on your back and cross your left knee in front of your right knee. If you can, wrap your left toes around the back of your right ankle, just like in Eagle pose.
Now extend your arms out in T-position, palms facing down.
Slowly lower both knees to the left. Rest them on the ground and turn your head to the right.
Stay like this for 30 seconds or more, feeling your spine lengthen and twist. You may even hear some "cracks."
Then use your abs to lift your knees back to center. Untwist your legs and cross them the opposite way, with your right knee in front now. Slowly lower both knees to the right, and look over your left shoulder.
Stay here for at least 30 seconds and then lift your knees back up. Untwist your legs and hug both knees into your chest to release your lower back.

Get Physical: Dance Your Way Into 2008

FitSugar — Sat, 29 Dec 2007 03:30:00 -0800

New Year's Eve is on Monday and what better chance is there to burn calories while having fun by dancing the night away? Starting this weekend and moving into early next week, there will be a lot of dancing going on. So grab a partner and hit the dance floor - you're bound to burn a ton of calories and have a blast while doing it.

Activity	Calories Burned Per Hour
Ballroom (slow)	207
Ballroom (fast)	378
Disco	394
Twist	326
Swing	306
Hip Hop	465
General	306

Source

Belly Aching? Try Some Yoga

FitSugar — Thu, 22 Nov 2007 02:30:00 -0800

So how are you feeling after that enormous Thanksgiving meal? Not so good? If your belly is feeling less than perfect, try some of these "wind releasing" stretches (that's really what they're called).

Nothing gets things moving along like a great spinal twist. This one is called 1-Legged Seated Spinal Twist or Marichyasana.

Want to see the other stretches? Then

If you're bloated or constipated, bend both knees into your chest and give yourself a big hug. It'll help to massage your abdominal organs.
You can also do this pose by alternately hugging one knee into the chest, holding for five breaths, and then switching sides.

Fit's Tips: Does your body need a little bit more stretching? Why not bring along a gentle yoga DVD and pop it in. Get your family members to do it along with you. It'll help you relax from the stress of traveling and also help with digestion.

Let Pilates Move You: The Twist

FitSugar — Fri, 05 Jan 2007 09:15:00 -0800

The Pilates Twist is a great antidote to any weight gain you might be experiencing in your middle, post holiday season. The Twist will definitely whittle your waist since it targets the abdominals, especially your internal and external obliques.

Watch it, then try it.

You should do The Twist 8 - 10 times on each side.

Twists For Your Thanksgiving Tummy

FitSugar — Thu, 23 Nov 2006 13:33:06 -0800

After a big meal, it's great to plop yourself right down on the couch and let yourself digest. But here's a gentle twist you can do to ease your digestion and keep your tummy happy.

1. Start seated in Hero pose, sitting on your heels.

2. Bend your right knee and plant your foot on the ground beside your left knee. Pull your left foot in towards your right hip. If that hurts your knee, just straighten out your leg.

3. Press your left elbow against the outside edge of your right knee, lengthening your spine, and opening through your chest. Hold here for 5 deep breaths then do the other side.

Yoga poses help increase blood flow and stimulate the intestinal action known as peristalsis so digestion is more efficient. Yoga also helps to calm you which relaxes your digestive tract and helps pass things along, which makes you feel a lot better. Then you'll have more room for extra dessert.

Partner Yoga Pose: Twisting Seated Straddle

FitSugar — Fri, 27 Mar 2009 13:30:00 -0700

When I need a good hamstring stretch, Seated Straddle is one of my faves. To feel an even deeper stretch in the backs of my legs, I like to do this pose with a friend as in Seated Straddle Lounge. If you liked that one, here's another variation to try. This partner yoga pose, Twisting Seated Straddle, is also an incredible spinal twist.

To learn how to do this pose read more.

Both partners face each other in a Seated Straddle with their legs wide and feet touching. If one partner is shorter or less flexible than the other, she can place her feet on her partner's inside ankles.
Both partners sit up nice and tall, elongating their spines. They actively press the backs of their knees to the floor to increase the stretch in their hamstrings.
Then they hold right hands and lean over to their right leg, holding their right toes with their left hand. To deepen the twist, they can walk their hand up their partner's arm, holding onto the forearm or elbow. They stay here for at least five deep breaths, gazing up toward the ceiling, and working on drawing their upper shoulder behind then to bring the stretch into their chests.
Then they gently release and switch sides.

Source

Strike a Yoga Pose: Pigeon Twist

FitSugar — Mon, 12 May 2008 12:00:00 -0700

Yoga keeps me running by restoring length to the overused and shortened muscles in my hips and legs. Hip-opening poses like Pigeon are essential if you run, bike, hike, or sit at a desk regularly – all of which apply to me, by the way. Plus, stretching out tight hips can also relieve lower-back pain. This Pigeon variation will not only open your hips, it will also stretch your quads while giving you nice spinal twist.

Sanskrit Name: Eka Pada Kapotasana (variation)
English Translation: One-Legged King Pigeon Pose (variation)
Also Called: Pigeon Twist

There's more to this pose than just sitting on the ground. To see what I mean, read more.

Begin in Downward Facing Dog. Bring your right knee forward between your hands and come into Pigeon pose.
Rest your right hand beside your right shin and bend your left knee.
Reach for your left foot with your left hand and work on gently pressing the sole of your left foot down in the direction of your left hip.

Now place your right hand on the top of your left foot and twist to the left, wrapping your left hand around your lower back. If you can, grab onto your upper right thigh in front of your hip. Use your hands to press into your body and get you deeper into the twist.
Stay here for five or more breaths, and then release your hands and straighten out your left leg.
Twist your body back towards the right and plant your palms on either side of your right knee.
Step your right leg back and come into Downward Facing Dog for one complete breath. Then bring your left knee forward in between your hands and do this pose on the other side.

Strike a Yoga Pose: 1-Legged Seated Spinal Twist

FitSugar — Mon, 16 Jul 2007 04:00:00 -0700

Spinal twists feel incredible on your back. They help to lengthen your spine, and in doing so improve your posture and help you breathe more deeply. This pose is a great beginning yoga twist.

Sanskrit Name: Marichyasana C
English Translation: A Pose dedicated to Marichi (a great sage and son of Brahma)
Also Called: 1-Legged Seated Spinal Twist

Want to know how to get into it? Then read more

Begin seated on your mat with your legs extended straight out in front of you.
Bend your right knee and place your right heel as close to your right sit-bone as you can. There should be at least 8-10 inches between your right foot and left inner thigh.
Reach your right arm behind you and plant your palm on the floor. Press your right hand on the floor behind you to help lengthen your spine. Place your left elbow on the outside of your right knee to help you twist.
Stay here or work on binding around your knee. Do this by wrapping your left arm around your right knee. Take your right around around your lower back and work on grasping your left hand or if you can reach, hold the left wrist. If that's easy, wrap your right fingers around the front of your left leg.
Stay here for 5 or more breaths, opening through your heart, and working on drawing your right shoulder back. Use each inhale to lengthen the spine and each exhale to rotate further. If you're finding it hard to breathe deeply, release the bind, and bring your right hand back behind you.
When you're done, take a counter pose by slowly twisting your body to the left for a breath and then switch sides.

Fit's Tips: This pose is also great for relieving gas, so if you are feeling bloated or are having gas pains, do this pose (probably by yourself in private) and you'll be feeling better in no time.

Work it Girl: Chair Spinal Twist

FitSugar — Fri, 13 Apr 2007 12:30:00 -0700

Take a break from working already! I love doing a spinal twist at my desk because it really loosens up my lower back and gives my eyes a rest. I try to do this every half hour or so.

Push your chair slightly away from your desk and then sit down gazing forward.

Bend your left knee and plant your foot on your chair - slip your shoes off if you're wearing heels.

Reach your right arm up and cross your elbow over the outside of your left knee. You can increase the intensity of the twist by pulling with your hands and putting weight into your left foot.

Stay here for a few breaths or as long as you want. Then slowly release your torso back to center and place your left foot on the ground. Don't forget to do the other side!

Twisting is so important for the health of our spines. This feels good and is so good for you. Try it right now and let me know what you think.