FitSugar

Strike a Yoga Pose: Noose

FitSugar — Mon, 24 Aug 2009 05:50:38 -0700

This majestic and stable looking pose is a great way to open your shoulders, work the muscles in your feet and lower legs, and also challenges your sense of balance.

Sanskrit Name: Pasasana
English Translation: Noose Pose
Also Called: Twisting Bound Squat

This is a tough pose so to learn an easier modification read more.

Begin in a squat position on your mat, with both feet together. It might be easier to get into this pose by balancing on the balls of your feet first. From this position, cross your left elbow over to the outside of your right thigh. Turn your right arm down so you can bring your forearm in front of your shins.
Bring your right arm behind you and try to clasp your hands together around both legs. If this is super easy for you, hold your left wrist with your right hand. If it seems impossible, separate your knees slightly and wrap around just your left leg. If holding hands is too difficult, don't get frustrated. Just stay here, reaching your hands as close as you can together. No matter which variation you're doing, try to lower your heels to the floor. If this makes you fall over, place a folded mat or towel underneath your heels for a little support.
Hold for 30 seconds, then release and try this pose on the other side.

A Little Sanskrit Lesson: Counting

FitSugar — Tue, 11 Sep 2007 02:30:00 -0700

The thing I love about Ashtanga yoga classes is that they are the same every time you go. Same poses, same order, same amount of breaths in each pose, and the class is always an hour and a half. There are no surprises, so you always know what to expect.

The teacher keeps everyone at the same pace by counting out loud. Many Ashtanga yoga instructors count in Sanskrit, the original language of yoga. Here are the numbers 1-10 written out, and what kind of breath you do for each one.

1: ekam (yekum) - Inhale
2: dve (dway) - Exhale
3: trini (treeny) - Inhale
4: catvari (chatwary) - Exhale
5: panca (pancha) - Inhale
6: sat (sut) - Exhale
7: sapta (supta) - Inhale
8: astau (ashtow) - Exhale
9: nava (nawa) - Inhale
10: dasa (dasha) - Exhale

Here is Pattabhi Jois (the father of Ashtanga Yoga) teaching Second Series with 6 students following. You can here him count in Sanskrit to get in and out of poses, but he counts the 5 breaths in English during the pose. Check it out.

Fit's Tips: Second Series is very challenging, and traditionally taught after mastering Primary Series, so don't be turned off by these difficult poses. If you've never tried an Ashtanga yoga class, take Primary Series first. You'll start off slow and build your way up when your body is ready.

Are You Slipping on Your Mat? Try a Rug

FitSugar — Tue, 28 Aug 2007 13:30:00 -0700

Saying that Ashtanga, Bikram, and Vinyasa yoga classes are sweaty is a bit of an understatement. The room is heated (in Bikram can be over 100°F), and you're moving vigorously, so your body sweats profusely to cool you down. In the first 15 minutes, my entire outfit is soaking wet and little beads of sweat start dripping from my chin. The worst part is that my palms get really sweaty too.

That's great for your body, but not for your practice. There's nothing I hate more than trying to do Down Dog, while my hands and feet are slowly slipping away from each other. You can spend all your time trying not to end up lying flat on your belly, that you can't concentrate on following your breath. I have a solution.

You should try a cotton rug. You can continue using your regular sticky mat, you just lay the rug right over it. It makes a wonderful cushioned surface, which is awesome for poses where your bones are pressing into your mat. Rugs are 100% cotton, which means they are washable and biodegradable. Plus they come in tons of colors. Here are my favorites from Barefoot Yoga Company.

Cotton Rug	Cotton Practice Rug
Cotton Practice Rug	Cotton Practice Rug
Cotton Practice Rug	Cotton Rug
Coton Rug	Cotton Practice Rug
Cotton Rug	Pink and Brown Rug

Fit's Tips: After a sweaty practice, be sure to let your rug completely dry out. Hang it over a door, because if it remains wet, it can start to grow mold which is really disgusting. Pop your rug in the washing machine at least every 3 practices, if not more.

A Little Sanskrit Lesson: Animal Names

FitSugar — Fri, 17 Aug 2007 08:45:00 -0700

When you take a yoga class (especially Ashtanga, Vinyasa, and Jivamukti classes), sometimes the instructor will call out the names of the poses in their original language, Sanskrit. Here's a list of some animals in Sanskrit and the poses they're named after. Knowing these Sanskrit words really helped me to remember the names of certain yoga poses.

Baka - crow, crane or wading bird, as in Bakasana (Crow pose)
Bheka - frog, as in Bhekasana (Frog pose)
Bhujanga - snake or serpent, as in Bhujangasana (Cobra pose)
Gomukha - face resembling a cow, as in Gomukhasana (Cow Face pose)
Kapota - dove or pigeon, as in Salamba Kapotasana (Supported Pigeon pose)
Kukkuta - rooster or cock, as in Kukkutasana (Cock pose)
Kurma - tortoise, as in Kurmasana
Matsya - fish, as in Matsyasana (Fish pose)
Mayura - peacock, as in Pincha Mayurasana (Feathered Peacock pose, also called Forearm Stand)
Nakra - crocodile, as in Nakrasana (Crocodile pose)
Svana - dog, as in Adho Mukkha Svanasana (Downward Facing Dog pose)
Simha lion, as in Simhasana (Lion pose)
Vatayana - horse, as in Vatayanasana (Horse pose)
Vrschika - scorpion, as in Vrschikasana (Scorpion pose)

Humans were not the first to do yoga. Way back in India, animals were observed in nature, and noted for their particular abilities and accomplishments. To imitate these qualities was considered a high sign of spiritual enlightenment, that's why so many yoga poses are named after animals. Check out this post to see animals doing yoga.

Move it at Home: Beryl Bender Birch Power Yoga - The Practice

FitSugar — Fri, 13 Jul 2007 09:30:00 -0700

Sometimes you have to stick with a winner, and even though Beryl Bender BIrch's Power Yoga: The Practice DVD came out in 2002, it illustrates Ashtanga Yoga's Primary Series beautifully. Since this series of poses never changes, this DVD is timeless.

It illustrates the poses of Primary Series just like David Swenson's Primary Series DVD, but what I love about this video is that the instructor is a woman. You won't just see her on a mat perfectly demonstrating the poses on some pristine mountainside or meadow either. The video is filmed as she instructs a class of students with all different body types and levels of flexibility and strength. That way you can see modifications for all the poses.

I had the honor of taking her Power Yoga Workshop many years ago, and Beryl's personality is so warm, kind, and supportive. She realizes that Primary Series is difficult, so she encourages you to listen to your own body and not push yourself too hard. I love that she realizes that practicing yoga is all about becoming aware and open, and not so much about how deeply you can forward bend. I'd recommend this DVD to beginner's and advanced Ashtanga yogis.

The entire practice is 90 minutes long, but you can do as much as you want. I like to pop it in when I can't make it to a class, or if I need to stretch after a run. I also like to bring it along with my laptop when I go on trips. Now I have no excuse to forgo exercise while I'm away from home. Order it from Amazon for $13.99.

A Little Sanskrit Lesson: Basics

FitSugar — Tue, 19 Jun 2007 02:30:00 -0700

When I go to certain yoga classes (especially Ashtanga, Vinyasa, and Jivamukti classes), sometimes the instructors don't demonstrate the postures. They walk around assisting students, and call out the names of the poses - in SANSKRIT! Here's a little lesson so the next time you go to a yoga class like this, you can have more of an idea of what poses you're supposed to be doing.

Asana - "pose," as in Tadasana (Mountain pose)
Urdvha - "upward," as in Urdhva Mukha Svanasana (Upward Facing Dog pose)
Adho - "downward," as in Adho Mukha Svanasana (Downward Facing Dog pose)
Utthita - "extended," as in Utthita Trikonasana (Extended Triangle pose)
Baddha - "bound," as in Ardha Bada Padmottanasana (Standing Half Bound Lotus pose)
Kona - "angle," as in Supta Konasana (Sleeping Angle pose)
Upavistha - "seated," as in Upavistha Konasana (Seated Angle pose)
Parivritta - "revolved," as in Parivritta Parsvakonasana (Revolved Side Angle pose)
Supta - "sleeping," as in Supta Kurmasana (Sleeping Tortoise pose)
Namaste - A sweet gesture meaning "The light (or spirit) in me greets the light in you." "Namaste" is also a greeting than means hello or goodbye.

So now you'll recognize some Sanskrit words when you take your next yoga class. With a little practice, these words will flow right off your tongue. It's fun to learn the Sanskrit names of poses, but you can still call them by their English names - You won't get in trouble with the Yoga Police.

Source

Guess Who?

FitSugar — Sun, 06 May 2007 04:00:00 -0700

Guess who's got these toned and muscular arms?

Want to find out? Then read more

It's Madonna! Forget Girls Just Wanna Have Fun - Girls just wanna have those arms! Her arms are inspirational. She looks so strong - it's amazing!

It must be all the Ashtanga Yoga she does and her macrobiotic diet.

To tone up your arms, you can do arm strengthening exercises like the bent over kick back for toned triceps. Or check out this video to really work all the muscles in your arms, just in time for tank top weather.

View 3 Photos ›

Source

Class Act: Mysore

FitSugar — Fri, 20 Apr 2007 03:30:00 -0700

If you're checking out classes at an Ashtanga yoga studio, you may come across a class called Mysore.

In a Mysore style yoga class, you lead yourself, following your own breath and a series of memorized poses, either First Series or Second Series. If you are an advanced practitioner, you may even do Third Series.

No one speaks - they only breathe. Sometimes the instructor may whisper to someone to give them help, but for the most part, there is only the ebb and flow of the breath. It's really powerful.

Want to know more about Mysore? Then read more

As you move at your own pace, moving from one pose to the next in First, Second, or Third series, the instructor walks around and adjusts or assists you. She or he may gently fix your shoulders or your hips in Warrior 1, they may press on you in Downward Dog (which feels so good), or they may help you drop back into Wheel pose from standing. The assists you get in a Mysore class really help you to improve your yoga practice tremendously.

The class is usually open for 2-3 hours, so people will walk in and start whenever they want. This may seem a little weird, but it's actually nice not to have the pressure of following the instructor's breath count. For me, it's easier to bring my awareness inward when everyone is doing their own thing.

The reason it's called Mysore, is because Mysore, India is where Sri K. Pattabhi Jois (the creator of Ashtanga Yoga) originally taught this practice. Traditionally, students would learn a pose and master it before moving on to the next pose in the series. That way, the student would memorize the entire sequence and would be able to practice them on their own.

Fit's Tips: If you can find a Mysore class or workshop, I highly recommend taking it. You'll learn a lot about your body and your personality. It will also help you to begin a home yoga practice, so you won't have to rely on going to a studio to do yoga. Since you've memorized an hour and a half of yoga postures, you can lead yourself in your own living room!

Move it at Home: David Swenson's Ashtanga Yoga - Second and Third Series

FitSugar — Fri, 06 Apr 2007 11:00:00 -0700

You know how much I love David Swenson's Ashtanga Yoga First Series DVD, but I love his Second and Third Series DVD even more.

Many Ashtanga yoga teachers have made First Series videos, but it's tough to find a video that explains Second Series.

David Swenson takes you through this ancient and challenging series of yoga poses. While First Series involves tons of variations on forward bends that really work the back of your body, Second Series involves backbends that stretch and strengthen the front of your body. You'll also do hip openers and balancing poses like forearm stand. He moves slowly, explaining what each pose is called, the health benefits they offer, and modifications if you need them.

It can be tough to find a Second Series class at a yoga studio, so this DVD can give you a wonderful taste of the entire Series. You can practice along with David, and learn at your own pace. As you learn how to do each of the poses, and memorize the order, you'll be able to lead yourself.

This video also includes the complete Third Series. Most of these poses are extremely advanced, but there's no reason why you can't try them out. It's inspirational to watch David and see what a body is capable of doing through many years of practicing yoga.

Fit's Tips: The fact that Second and Third Series involve such challenging poses is what makes them so much fun. I'm a firm believer in trying every pose because you never know what your body can do unless you give it a try. Order the DVD for $24.95 and you'll be standing on your head in no time.

Will Yoga Help Me Lose Weight?

FitSugar — Fri, 23 Mar 2007 08:45:00 -0700

People have been asking me the seemingly rather simple question, "Will Yoga help me lose weight?" Ahhh...but the answer is not so straight forward because losing weight is different for everyone, depending on your genetic make-up, your habits, your diet, your personal willpower, and your lifestyle.

Yoga focuses on having mind/body awareness. When you bring your attention inward, you may notice a shift in your perspective about how you treat your body and what you put into it as fuel. Doing yoga regularly can inspire you to take care of yourself as you become more aware of your physical and mental states. For this reason, some people believe that having a daily yoga practice results in weight loss.

Exercising frequently is the key to losing weight and maintaining your weight once the extra pounds are gone. This goes hand-in-hand with eating a healthy diet filled with fruits, veggies, lean proteins, and whole grains. This kind of diet not only will help contribute to losing weight, but it will give you enough energy to workout. It's like a cycle.

In order to lose weight, you need to burn calories, right? Like anything physical, doing yoga can help you achieve that goal, but it depends on what style of yoga you choose. You want to choose vigorous Power, Vinyasa, or Ashtanga classes. These classes move quickly, and can really get your heart pumping, which can result in greater calorie burn than slower-moving gentle yoga classes.

Hour and a half classes like these should be done at least 3-5 times a week to see weight loss results. This consistency will help you strengthen, lengthen, and tone your muscles.

Want to know if HOT yoga will help you burn more calories? Then read more

Really hot yoga classes such as Bikram will not help you to lose weight, they'll only cause you to sweat profusely, so you'll lose water weight. As soon as you drink water to re-hydrate yourself, you'll gain that water weight right back.

Yoga is a wonderful total body workout and great for strength training, and it can help you gradually lose weight, but in order to lose weight quicker, you may want to supplement your exercise routine with some days of cardio such as brisk walking, biking, or running. Doing cardio at least 3 times a week will help you burn more calories.

Unfortunately there is no one answer for everyone, and losing weight is not an easy task. It takes discipline, consistency, and a total attitude and lifestyle change. It's all about eating healthy and staying active every day.

Fit's Tips: If you're looking too get started with yoga, try this pose called Standing Half-Bound Lotus. Have someone take your picture and post it it's Fit's Group called It's A Stretch. Have fun!!