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How to Master Scissor Legs Side Crow Pose

Jenny Sugar — Thu, 15 Sep 2011 13:23:43 PDT

Even if you've never done regular ol' Crow Pose, you can master this advanced variation of this arm balance with the right preparation. Yoga arm balances may look straight out of Cirque du Soleil and impossible, but breaking the poses down step by step can help you master them. Try out this sequence of yoga poses to stretch your hip flexors, increase the flexibility of your spine, and build your upper-body strength so the next time you hit the mat, you'll be able to do Scissor Legs Side Crow.

Strike a Yoga Pose: Side Crow

FitSugar — Mon, 08 Nov 2010 10:00:18 PST

Good ol' Crow post perfectly illustrates that yoga is not all about stretching. Arm balances take arm strength and a balanced core. The twisted variation known as Side Crow may look more difficult than your basic Crow, but some people find it's actually easier. This pose strengthens your shoulders and abs, and the twisting will also increase flexibility in your lower back.

Sanskrit Name: Parsva Bakasana
English Translation: Side Crane Pose
Also Called: Side Crow

Learn the details of the pose when you

Strike a Yoga Pose: Hummingbird

FitSugar — Mon, 08 Sep 2008 05:30:00 PDT

I think we're all ready to kick it up a notch and try this gorgeous arm balancing yoga pose. I know it looks intense and very advanced, but as with most yoga poses, with a few tricks and some practice, you'll have this pose down in no time. I've never seen this taught in a traditional yoga class, but actually saw it on this old Russian yoga competition video. Talk about an oxymoron!

Sanskrit Name: None found
English Translation: Hummingbird

I know you're dying to try it. To see a video demonstrating an easy way to get into this pose just

Strike a Yoga Pose: One-Legged Arm Balance

FitSugar — Mon, 11 Feb 2008 04:00:00 PST

This pose called One-Legged Arm Balance stretches your front hamstring and strengthens your upper body like you wouldn't believe. I know it looks really hard, but if you practice the prep for this pose, you'll get used to placing your elbows into your belly so you can balance on your hands.

Sanskrit Name: Eka Pada Koundinyasana
English Translation: One-Legged Pose Dedicated to the Sage Koundinya
Also Called: One-Legged Arm Balance

Once you can do the prep, then you can work on the steps to get into One-Legged Arm Balance. With a little practice and determination, you'll be balancing in no time. To see the steps

From Warrior 1 with your right foot forward, lower your hands down to the ground and pick your back heel up. Bring your right shoulder as far underneath your right knee as possible, and plant your right hand next to the outside edge of your right foot.
Now rest the weight of your right hamstring on your right tricep and see if you can pick your right foot off the ground. Work on straightening the leg as much as you can (I know it's hard).
From here, lower your torso so that your left elbow presses into your belly between your ribs and your hip. This is the most important step.
Once your left elbow is into your belly and your right tricep is holding your right leg, press into your hands, lean your weight forward, and lift your left foot off the ground so you're balancing on both hands equally. Stay here for five or more breaths (or as long as you can) and then lower your feet down to the ground. Step your right foot back and take a vinyasa (Chaturunga, Up Dog, Down Dog). Then step your left foot forward, rise into Warrior 1 and try these steps on the left side.

Strike a Yoga Pose: Prep For One-Legged Arm Balance

FitSugar — Mon, 04 Feb 2008 04:00:00 PST

Yoga poses aren't always calm and relaxing. Some poses require a lot of strength and some circus-like balancing skills. At first glance they may seem impossible, but if you learn the tricks and master the preparatory exercises, you'll be able to do poses you never thought you could do.

In the yoga video Warrior Triangle Sequence, one of the postures I showed you called Eka Pada Koundinyasana (a one-legged pose dedicated to the Sage Koundinya) is tough at first, so it's a good idea to practice the prep pose (pictured below) first. This pose will strengthen your upper body and teach you how to balance your own weight above the ground. It's a really empowering pose once you get it, and it's not easy, so keep at it until you have lift off.

Want to see how to get into this pose step by step? Then

Kneel down on your mat and sit on your heels.
Place your hands firmly on the ground, with your fingers pointing slightly diagonally out to the side.
Now lean your torso forward, bend your elbows and place them below your ribs. You want all your weight into your elbows and hands, but keep the fingers spread wide to help take any uncomfortable pressure out of your wrists. Now try and lift your knees off the ground.
Once your knees are up, try to bring your feet together behind you. Stay here for five breaths or as long as you can. Then lower your knees to the ground and sit back up.

4 Moves to Say Goodbye to Saddlebags

Self — Wed, 08 Feb 2012 04:54:13 PST

We are pumped to share one of our favorite stories from Self here on FitSugar!

If you're saddled with saddlebags, you probably think you got the short end of the family gene pool stick. But, lucky for you, those pesky fat deposits surrounding your hips, thighs, and butt are far easier to banish than, say, Great Aunt Hilda or your bossy big sister. "Saddlebags are largely determined by genetics, hormones, and age, but women can still affect the shape of their bodies through nutrition and exercise," says Rebekah Rotstein, a New York-based Pilates instructor who recently released the Pilates For Buff Bones DVD.

Not sure where to begin? Rotstein recommends utilizing large muscle groups rather than relying on spot training for fast results. "Pilates get results because it's a whole-body exercise program and works your muscles synergistically," she says. "Muscles aren't meant to function independently but as a team!"

Just remember to keep your expectations realistic. No workout in the world can turn you into Cameron Diaz overnight. "All women have padding at their hips, no matter how thin we are (even Diaz!)," says Rotstein. "It's what differentiates us from men and accentuates the curves you've got!"

To tone up those saddlebags fast, add these four moves to your regular workout routine. Check out the moves after the break.

Love Your Lower Half: Your Go-To Wardrobe and Workout

Fitness Magazine — Tue, 07 Feb 2012 04:15:16 PST

We are excited to share one of our fave stories from Fitness Magazine here on FitSugar!

We've been thinking a lot about our backsides the past few months here at Fitness, as our team put together part one of our "Body Lab" to help you get a butt that defies gravity (see the February issue for more!).

While we work hard in the gym to sculpt a better behind, we don't complain when we get a little help from a particularly flattering pair of pants. The minute we slipped on the GapFit gFast Color Binding Leggings ($60, gap.com), we fell in love with their comfy fit and cute colors. And after testing them out in a strength class at David Barton Gym to celebrate GapFit's new line, we knew they would be mainstays in our workout wardrobes. The fabric is just thick enough for cool morning runs, but doesn't feel too heavy for the gym.

If you're feeling a bit timid about rocking these leggings, add these three moves from David Barton Gym trainer Meka to your workout three times each week, and soon you'll be loving your rear view! Get the details on these booty-toning exercises after the break.

What We're Sweet On: Truly Multipurpose Oil

Miriam Lacey — Wed, 25 Jan 2012 10:06:42 PST

Can one product moisturize and balance your face, body, and even your hair? Yes, if it's the right oil. And right now we're rather fond of O.N.E. Skincare ($30). It's not for everybody - quite literally, since oily complexions won't benefit as much - but if you have dry, sensitive skin, O.N.E.'s oil is a lifesaver. It's a gentle blend of olive oil, sunflower oil, lavender, and geranium that absorbs easily and doesn't feel heavy or clog pores. We like that it's certified organic without being obscenely expensive, and it smells great, like a lavender bouquet picked out with bright red geraniums. We've been using it on our arms, legs, and lips, then dabbing it on as a spot treatment for dry spots on our faces, and it's worked like a charm. It's not the most complicated product, but sometimes the simplest things are also the best.

Hilary Duff's High-Energy Prenatal Piloxing Workout

Self — Wed, 25 Jan 2012 04:39:32 PST

We are pumped to share one of our favorite stories from Self here on FitSugar!

Some women may take it easy during their last trimester, but Hilary Duff isn't the type to let her workouts slide just because she's eating for two. The singer-actress may be seven months pregnant, but according to her trainer of eight years, Vivica Jensen, she's still staying fit with biweekly Piloxing sessions. "Piloxing is the first fitness program that blends the best of Pilates, boxing, and dance into a high-energy, hour-long interval workout," says Jensen, who created the hybrid class. "I put a lot of focus into balance and alignment, which can be thrown off when you're pregnant. You also get a great cardio workout, and the boxing element tones your arms and legs."

Although Jensen has tweaked Duff's workouts to accommodate her pregnancy, she's quick to point out that the mom-to-be is no slouch in the gym. "Since Hilary was already in good shape, she's able to do everything but at her own pace with a few modifications like taking more breaks to drink water and catch her breath when her heart rate goes up and not doing advanced ab exercises," says Jensen.

As her due date draws near, the former Lizzie McGuire star is also preparing her body for the hardships of labor. That means plenty of arm, leg, chest, and core exercises. "For now, I'm focusing on her core muscles because I want those muscles intact so she has an easier delivery," says Jensen. Just don't expect Mrs. Comrie to stay bedridden for very long since "Hilary loves being healthy and has always been very active. Once she gets the OK from her doctor, we're really going to kick it up a notch," says Jensen. "She's tough with amazing form, so I'm able to work her hard and really kick her butt!"

Want to stay fit throughout all nine months of your pregnancy (or even if you're not eating for two!)? Incorporate four moves into your regular workout routine to get buff like Duff. Read on for the moves.

Faster, Harder, Longer: How to Maximize a Treadmill Workout

Jenny Sugar — Thu, 12 Jan 2012 16:29:43 PST

Numb fingers. Black ice. Risk of frostbite. These are all common reasons to skip running outside in Winter and take refuge in a warm, dry gym. Treadmills might feel safer, but you might even find the workout feels a little easier. Don't sell yourself short! Use these tips to upgrade your treadmill time and maximize the benefits of your run.

To Burn More Calories

Do intervals. Running at a consistent pace is great for longer training runs, but during your intense workouts, take advantage of intervals. By alternating between running a few minutes at a moderate pace and throwing in bursts at a quicker pace (or even sprinting), you'll burn more calories, build endurance, and become a faster, stronger runner. Not to mention, intervals have also been proven to fight belly fat. Here's a 30-minute treadmill interval workout for you to try.
Gradually increase your speed throughout your workout. You definitely don't want to start your run at a seven mile per hour (mph) pace since you need to give your body a chance to warm up. Start out with a brisk walk (4 mph) and every five to 10 minutes, give your speed a little push until you're running at a 5 to 8 mph pace.
Run longer. It's good to mix up the type of running workouts you do, so on days that you're not running intervals or building up speed, do a longer run at a consistent pace. If you run for 30 minutes (at a pace of 10 minutes per mile) you'll burn 270 calories. Forty-five minutes burns 405 calories, and even longer, an hour-long run burns 540 calories.

Keep reading to learn ways to tone your muscles and become a faster runner.