FitSugar

Strike a Yoga Pose: Wide-Legged Forward Bend A

FitSugar — Mon, 10 Mar 2008 04:00:00 PDT

If you're a runner, your hamstrings and lower back must get really tight. Wide-Legged Forward Bends are one of the greatest stretches to do because you can let gravity pull your torso down and you get an amazingly deep stretch. There are actually four versions of this pose in Ashtanga Yoga, and here's the first one.

Sanskrit Name: Prasarita Padottanasana A
English Translation: Feet Spread Intense Stretch Pose A
Also Called: Wide-Legged Forward Bend A

If you want to know how to do this pose, then

Stand with your feet one leg's length distance apart (about three to four feet).
Flare your heels slightly wider than your toes (this will help to open your hips more and intensify the stretch in your hamstrings).
Keeping your spine as long as possible, fold forward, hinging at the hips. Plant your palms on the ground between your feet, with your elbows pointing behind you. If you can't reach the floor, keep your legs straight and rest your hands on your shins.
You want to think about drawing the crown of your head to the floor, and this will help to elongate your spine. Use your abdominals to pull your torso through your thighs to deepen the stretch in your lower back and the backs of the legs. Relax your toes and try to shift the weight of your hips so they're in line with your feet.
If your head touches the ground very easily, then you can walk your feet a little closer together. If your head isn't even close to touching, that's OK. The point of this pose is to feel a nice stretch in your legs and back so as long as you feel that, you're doing it right.
Stay here for at least five deep breaths. When you're ready to come out, press into your feet, engage your quads, and inhale as you stand up.

Strike a Yoga Pose: Wide-Legged Forward Bend E

FitSugar — Mon, 07 Apr 2008 04:00:00 PDT

In Ashtanga yoga, although there are technically four Wide-Legged Forward Bend poses, sometimes I've been to classes where the instructor throws in a fifth - Wide-Legged Forward Bend E. This pose is great for stretching your hips, hamstrings, and inner thighs.

Sanskrit Name: Prasarita Padottanasana E
English Translation: Feet Spread Intense Stretch Pose E
Also Called: Wide-Legged Forward Bend E or Wide-Legged Split

You definitely don't have to go down this far. Want to see the variations for this pose? Then

Start off in Wide-Legged Forward Bend D pose.
Widen your stance a little in order to place your palms flat on the ground right below your shoulders.
Start to inch your feet further apart, making sure to keep your heels wider than your toes. Keep the soles of your feet flat on the ground at all times to protect your knees.

As your hips get lower, you can prop yourself up with your forearms, and then move down to your shoulders.
If your shoulders are on the ground, turn your head to the side, and rest your cheek on the ground so you don't bruise your chin.
To get out of this pose, slowly come back on to your hands and walk your feet closer together until your big toes are touching.
Stay here in a forward bend until you're ready to slowly come to stand.

Namaste on Your Way: Yoga Journal's FindYoga

Jenny Sugar — Wed, 16 Nov 2011 14:09:36 PST

Whether you're visiting your in-laws or on a business trip, spending a few days in a new location doesn't mean you have to put your yoga practice on hold. Word of mouth is great for finding a yoga studio nearby, but if there's no one around to give you a recommendation, you can turn to your iPhone, Blackberry, or Android and use Yoga Journal's new app FindYoga.

This free app is a cinch to use and can find you a yoga studio faster than you can chant "om." Just type in the zip code, tap "Search Listings," and it will offer you a directory of reputable yoga studios in the area complete with a phone number, website, description of the studio, and a map to get you there.

Not sure about the styles of yoga offered? Just tap "Styles" and there's a comprehensive list of 25 different types of yoga so you know what to expect from a class whether it's ashtanga, forrest yoga, or vinyoga. An extra bonus is the "Poses" section that includes 360-degree instructional videos that talk you through fundamental poses like Bridge, Wide-Legged Standing Forward Bend, and Butterfly. Sanskrit names of poses are included for beginners since many teachers use them in class. If you travel a lot, this is a helpful app you'll definitely want to download.

Sneezy, Stuffy, Runny: Natural Cold Remedies to Do Before Bed

Jenny Sugar — Thu, 03 Nov 2011 15:27:03 PDT

If if you eat a healthy diet, exercise regularly, get enough sleep, and wash your hands a bazillion times a day, you can still find yourself reaching for the tissues and cough drops. Luckily cold symptoms don't last too long, but here are some ways to get relief from your ails without popping pills or swallowing gross liquid.

Heat and Water
Before slipping into bed, take a hot shower. Make sure the bathroom door is closed and the fan switched off so you can breathe in as much steam as possible. Take a washcloth, run it under the hot water, place it on your face and gently massage your sinuses to loosen up mucus. If you have a neti pot, use that in the shower to drain your nasal passages. If you're weirded out by flushing warm salt water through your nose, use an over-the-counter saline spray.

Keep reading to learn three other natural ways to get cold relief before hitting the hay.

Beyond the Basics: Inner Thigh Stretches

Michele Foley — Thu, 19 May 2011 01:15:43 PDT

After a weekend spent doing Pilates and ballet-inspired workouts, I experienced a type of muscle soreness that was entirely new to me - my inner thighs (aka adductors) were on fire. While I have a series of stretches that I do after every workout, I now realize that none of them really target this often overlooked area. If you've also been neglecting your inner thighs the way I have, here are a few stretches to get you started!

Basic Inner Thigh Stretch - Here's a favorite stretch of ours, especially for after a run since you can do it anywhere. This basic stretch will lengthen tight inner thighs safely and effectively.
Butterfly Pose - Also referred to as Baddha Konasana or Bound Angle pose, Butterly pose is one of my favorite ways to end a challenging yoga class. Not only does it get into the upper thigh area, but it's also a great hip-opener that stretches out the lower back, too.
Wide-Legged Forward Bend E - In ashtanga yoga, although there are technically four Wide-Legged Forward Bend poses, sometimes an instructor throws in a fifth, Wide-Legged Forward Bend E. This deep pose is great for stretching your hips, hamstrings, and inner thighs.
Frogger - Imagine how you'd look sprawled out like a frog, and you basically have the gist of this stretch. What's great about Frogger is that you can hang out in the pose for as long as you want to really give your inner thighs a good, deep stretch.
Wall Straddle - The wall is a great prop to use when stretching because it can either support the weight of your body or add resistance. Wall straddle is a great stretch that you can do at home, and it's easy to make the stretch as easy or intense as your body can handle. Just make sure to take your shoes off!
Side Lunge For Inner Thigh - It's always best to stretch warm muscles, but you can't always be in a place where it's easy to stretch on the ground. That's why this inner thigh stretch is awesome - you can stand up and do it anywhere.

Suffer from tight adductors? What's your favorite stretch?

5 Things I Wish I Knew Before My First Ashtanga Class

Jenny Sugar — Fri, 30 Sep 2011 01:42:55 PDT

Ashtanga is one of my favorite forms of yoga because it's fast-paced, fluid, and each class follows the same sequence, so you always know what to expect once you have a few classes under your capris. It's also really intense, and some aspects of it can be a real turn-off to people. Before you head to your first ashtanga class, here are some things you'll be glad you know.

1. You'll Probably Be Touched by Strangers
Adjustments are pretty common in the ashtanga world, so expect to be touched - a lot. Instructors (or the assistants in class) use adjustments to correct your alignment or to help you get deeper into a posture. The touch-feely aspect of ashtanga can either make you say "yay," or "yikes." If you're not into being touched, politely ask not to be assisted. If you are OK with it and an assist hurts you, make sure you speak up.

Keep reading to hear four other things you'll want to know before your first ashtanga class.

If Your Back Hurts in Savasana, You're Not Alone

Jenny Sugar — Tue, 28 Jun 2011 15:00:46 PDT

While teaching a Vinyasa Yoga class Saturday morning, I noticed three of my students shifting around while in Savasana (aka corpse pose), the relaxation pose done at the end of class where you lie on your back and just breathe. Afterward I asked if they were uncomfortable, and they all complained of an aching lower back.

It seems like an oxymoron that a resting pose would be so unbearable, but Savasana causes many people discomfort, including me. I've discovered some tips to prevent the unsettling back pain, so if you suffer during Savasana, give these a try. One might do the trick, or you might need to incorporate a few in your next yoga class.

Skip inversions like shoulderstand. I know this pose tends to be a must-do at the end of a class, but since it's challenging for your neck and spine to extend in this manner, it's a common cause of pain during or after the pose. If you don't want to miss out on inversions altogether, lie on your back and extend your legs in the air while keeping your pelvis on the floor. If you absolutely can't give up shoulderstand, be sure to do Fish as a counterpose, which will help release your neck and lower back.
Do modified backbends. Pressing yourself into a full backbend requires upper-body strength, but most of all you need a flexible spine. Compressing your vertebrae into a tunnel shape may be too much for your spine and back muscles, so do an easier version like Half Wheel or Camel with one hand on your foot at a time.

Learn more tips so you can say "ahhh" in Savasana instead of "owww."