FitSugar

Why Runners Should Do Ashtanga Yoga

FitSugar — Tue, 03 Nov 2009 08:55:54 -0800

As a runner, I feel like it's one of the best forms of exercise. It's fairly inexpensive, I can do it anywhere, and it strengthens and tones my legs and booty. It also works my heart and lungs, increasing my endurance for other forms of exercise like biking and swimming, and it prevents me from gaining weight. With all those benefits, running also has some disadvantages. My hamstrings and hips are much tighter, which sometimes causes pain in my lower back. I'm sure you fellow runners can relate, and although stretching can definitely help, let's be honest - I know most of us aren't stretching as long or as often as we should.

That's where yoga comes in. Ashtanga yoga is the perfect complement to your running routine for so many reasons.

To find out why, read more.

Ashtanga yoga classes are an hour and a half long, and in 90 minutes you stretch every part of your body. The room is also heated, so you're at less risk for pulling a muscle.
Primary Series is the first series you will learn in an Ashtanga yoga class, and many of the poses (like these) target your hamstrings, hips, and lower back - the exact areas runners need to stretch.
It's extremely challenging, and since many runners are tough and like to push themselves physically, Ashtanga yoga is a better fit than other types like Kripalu or Jivamukti.
Throughout the 90-minute practice, you do Sun Salutations and vinyasas, which strengthen the upper body. This is very important since running primarily works your legs. Strength imbalances between your upper and lower body can make you more prone to injury.
Yoga also strengthens your core, improving your posture when running.
Once you learn Sun Salutation B in class, it's a great running warmup.
Connecting your breath with your movements is essential when doing Ashtanga, and it's something you can practice on your runs too. By concentrating on each inhale and exhalation, my runs become something of a meditation.
The sequence in an Ashtanga yoga class is the same no matter who the instructor or where the class. So if you're traveling, you can always pop into a studio and you'll be doing the same order of poses you'd be doing at your home studio.

Are you a runner who already practices yoga? Then I have a poll for you in my Yoga Stretch and Tell group.

Do Yoga With Marge Simpson

FitSugar — Sun, 11 Oct 2009 03:30:09 -0700

If our Strike a Yoga Pose series leaves you wanting more, take a gander at yogabeans! The hilarious blog features such notables as G.I. Joe, Barbie, Batman, Spider-Man, and Sir Rascus the Lego knight demonstrating Ashtanga yoga.

Yogabeans! is the brainchild of Eden Kennedy and features photos of plastic action figures doing Ashtanga yoga poses alongside some really funny commentary. Although it's impossible to pose plastic limbs into perfect form, the Sanskrit names are right on. It's a great way to learn posture names and get in a few giggles. Check it out - I promise you'll be laughing through the weekend.

Wear Pants to Yoga, Even When It's Hot

FitSugar — Fri, 19 Jun 2009 03:30:00 -0700

If you're continuing your yoga practice into the warm Summer days, you may be thinking you need to purchase some shorts since the temperature has risen. Before you make the splurge, I'm here to tell you to save your money. I know it's tempting to ditch your pants since yoga can make you so hot and sweaty, but you actually want to wear pants instead of shorts.

Why? The extra material won't make you feel much hotter, but what it will do is absorb all your sweat, so your mat doesn't get dangerously slick. Plus, the material on your legs will allow you to do poses like Hummingbird and Crow more easily, since skin-on-skin contact is so slippery. You can also wipe your sweaty forehead on your pants every time you come into a forward bend. For all these reasons, opt for pants. You'll be thankful that you did.

Strike a Yoga Pose: King Pigeon

FitSugar — Mon, 15 Jun 2009 04:30:00 -0700

It's so important to include backbends in your stretching routine. Not only do they increase flexibility in your spine and neck, but they also stretch your abs, hip flexors, shoulders, and chest. This pose is a combination of Bow and Cobra and it's one of my favorites.

Sanskrit Name: Raja Kapotasana
English Translation: King Pigeon Pose
Also Called: Cobra Bow

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

Lie on your belly. Bring your legs together so your knees are touching. Extend your arms straight out in front of you.
Begin to slowly walk your hands toward your torso, keeping your hips and thighs on the ground, but gently arching your lower back, coming into Cobra. Walk them in as far as you can, keeping your elbows slightly bent. Actively roll your shoulders back and down away from your ears, elongating your neck.
Bend your knees and lower your head between your shoulder blades. Work on touching your toes to your head.
Stay here, opening through your chest, and take five deep breaths. Then slowly lower your chest back to the ground.

Strike a Yoga Pose: Cow Face

FitSugar — Mon, 11 May 2009 03:30:00 -0700

If you're looking for a relaxing pose that will stretch your shoulders, chest, hips, and ankles, it's time to try Cow Face. Named because your knees look like a cow's closed mouth and your elbows look like ears, this pose also strengthens your core to help improve your posture.

Sanskrit Name: Gomukhasana
English Translation: Cow Face Pose

To learn how to do this pose read more.

Sit on your mat with both legs straight in front of you. Bend both knees and slide your left foot under your right thigh. Lift your bum off the floor, point through your left toes and sit down gently on your left heel. If it hurts to sit on your heel, then sit on the floor with your left heel beside your right hip.
Bring your right foot as close to your left hip as possible, so both knees are stacked. Whichever variation you're doing, the tops of your feet should be resting on the mat.
Bend your left elbow behind your back. Lift your right arm straight up above your head, then bend your right elbow and if you can, clasp your fingers together.
Gaze toward the ceiling and hold here for five deep breaths.
Take a vinyasa and then switch sides.

Parker Posey Is a Fan of Ashtanga Yoga

FitSugar — Fri, 20 Mar 2009 04:30:00 -0700

Ashtanga Yoga is one of my favorite types of yoga, and according to People magazine, Parker Posey is a big fan too. She says, "It centers me. I like the community," and I totally agree.

The thing that's so great about Ashtanga is that you can step into any class, and it'll be the same no matter what studio or state you're in. That's because this type of yoga follows a sequence known as Primary Series, that never changes. It includes Sun Salutations (five A's and five B's), standing postures such as Triangle, seated postures such as Butterfly, the entire Closing Sequence, and ends with Savasana. The flow of the postures is guided by ujayii breath, and each posture is linked with a series of movements known as a vinyasa, so you're always moving. Primary Series is mostly about poses that stretch your hamstrings, but Ashtanga has another series (that some think is more advanced) known as Second Series, that involves backbends and arm balancing poses.

If you're a runner, dancer, athlete, or someone who likes to work hard and sweat a lot, you'll love Ashtanga yoga. It will strengthen your muscles and increase flexibility in every area of your body. If you can't make it to a class, check out this DVD.

Source

Strike a Yoga Pose: 7 Headstands

FitSugar — Mon, 12 Jan 2009 13:00:05 -0800

In Ashtanga Yoga, there are a total of seven headstands in Second Series. Some are more challenging than others, but with a little practice, you can master them all. At first, try doing all seven separately, and when you feel stable enough, try moving through all seven without letting your feet touch the ground.

View Slideshow ›

Strike a Yoga Pose: Standing Hand to Big Toe D

FitSugar — Mon, 28 Jul 2008 03:00:00 -0700

We've made it to the last of the four Standing Hand to Big Toe poses in Ashtanga Yoga. This series is perfect if you're a runner or biker because not only does it increase flexibility in your hips and hamstrings, but it also strengthens your quads and core, and challenges your sense of balance.

Sanskrit name: Utthita Hasta Padangusthasana D
English translation: Extended Hand to Big Toe Pose D
Also called: Standing Hand to Big Toe D

To give it a try read more.

Stand with your big toes touching. Put all your weight into your left foot, and lift your right knee up. Bring your hands to your hips.
Now straighten out your leg in front of you, pointing your toe, and making sure to keep your torso in line with your left leg (don't lean back). Try to lengthen through your spine, balancing with both legs straight. This can feel really intense on your quad or lower back, so it's OK to bend your right knee slightly (like in the picture to the right). Just try to keep your thigh lifted.
Hold for five deep breaths, then release your right foot back to the ground. Try this pose on the other side.

Fit's Tips: Traditionally you do A, B, C, and D all in a row without letting your foot touch the ground, so give it a try.

Strike a Yoga Pose: Wide-Legged Forward Bend E

FitSugar — Mon, 07 Apr 2008 04:00:00 -0700

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 read more

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.

Strike a Yoga Pose: Wide-Legged Forward Bend D

FitSugar — Mon, 31 Mar 2008 04:00:00 -0700

We're finally up to the last wide-legged forward bend pose in Ashtanga Yoga, Wide-Legged Forward Bend D. If you do all four in a row, A, B, C, and D, your hamstrings, hips, and lower back will feel amazingly stretched and open. It's a great series of stretches to do after a run if your lower body gets really tight.

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

To find out how to do this pose read more

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).
Engage your abs and fold forward, hinging at your hips, and leading with your chest (this helps to keep your spine long).
Reach for your big toes and if you can, hold onto them with your first two fingers and thumb. Keep your elbows above your wrists and draw your shoulder blades back and down towards your hips. If you can't reach your toes, just place your hands somewhere on your legs.
Try to keep your arms relaxed and use your abs to pull your torso closer to your thighs. If your hamstrings are pretty flexible, you can gently touch the crown of your head to the floor.
Stay here for five deep breaths. Then inhale to lift your head up and then exhale to place your hands on your hips. Then inhale as you lift your torso all the way up to standing, and exhale to step your feet together.