FitSugar

Work It Girl: At Your Desk Abs

FitSugar — Mon, 12 May 2008 03:00:00 -0700

Sitting at your desk doesn't mean you can't work on toning your mid-section. You can work your belly at work without your boss ever knowing you're doing some strength training on the job. All you need to do is pull your navel to your spine, the most basic Pilates move. Here's how:

Sit up straight, keeping your back away from the back of your chair.
Exhale and pull your abs to your spine without curving your back. This will feel a little like a corset. It should feel a little like you are bracing for a punch to the abdomen.
Focus on your low abs; these you can definitely keep engaged while you breathe.
Breathe into your back ribs, wherever you have ribs you have lungs. This is a nice stretch for the intercostals, the muscles between the ribs.
Hold for 30 seconds. Do twice an hour.

Oblique Variation: To challenge your obliques (the abs on the side of the torso) a little more simply tilt your torso slightly to the right and hold that position for 30 seconds. Then, of course, reverse the action by tilting to the left so you can keep even.

Fit's Tip: You can also work your abs when you're waiting at a long traffic light, when stuck in traffic, or heaven forbid, out on a boring date! Try it right now and let me know how it feels.

Source

Work it girl: at your desk ABs

FitSugar — Fri, 10 Nov 2006 08:58:06 -0800

Note: The following exercise has been "skirt proofed".

Try this desk exercise to work your abdominals and release your back tension (it's an inconspicuous move so you should be able to get away with it in any office setting - let us know).

Move 1) Sit up straight with your sits bones (yep, the bones you sit on) at the edge of you chair. Inhale and lengthen your spine and...

Move 2) Pull your deep abs to your spine to round your back, leading with your belly button. You will roll off your sits bones. Don't collapse - just curve back.

Inhale and lengthen your spine and return to sitting.

Repeat 9 more times and throughout the day.

To see how NOT to do this exerciseread more

View 1 Photos ›

This exercise is not about showing off your best slouching posture. Make sure your abs are doing the work.

You Asked: How to Start Strength Training

FitSugar — Tue, 18 Aug 2009 09:00:43 -0700

Hi Fit!
I love going to the gym for cardio and I usually do about 40 minutes of the elliptical and bike. However, I'm ashamed to say I've only twice visited the weight room . . . and both those times I was too nervous and too clueless to stay for very long. The truth is, all of these weights and machines look great, but I don't know where to start! How can I finally enjoy the weight room and see some strength-training results?
Looking to Lift

Great job on doing regular cardio. I think it's great that you are looking to get over your fear of the weight room and start strength training. To learn my advice, read more.

If you want to use weight machines, the best place to start is with a session with a trainer from your gym. Many gyms offer one free session with a personal trainer to help gym members learn how to safely use the weight machines. Ask at the front desk next time you're at the gym. If they are not free, check out the price for one session so someone knowledgeable can teach you how to use the machines. You can also skip the machines and start learning strength-training moves with free weights like dumbbells or ones that require no equipment at all. There are many moves you can do in the comfort of your own home to build your confidence and strength before heading to the weight room. But let's not get ahead of ourselves; first let's take a moment to go over the basic concepts.

It is recommended that healthy adults do eight to 10 strength-training exercises using the major muscle groups on two non-consecutive days a week. To maximize strength development, added weight should be used for eight to 12 repetitions of each exercise, resulting in muscular fatigue. Doing two to three sets of eight to 12 reps will work your muscles even more. Strength training three times a week will also enhance your efforts even more.

In terms of major muscle groups, think of them this way: lower body (butt, front of legs, back of legs, calves, hips, and thighs), upper body (biceps, shoulders, back, chest, and back of arms), and abs (sides, upper, and lower). And do know that over time you will need to increase the amount of weight you work with to keep challenging yourself. Plus, every month to two months you should change your strength-training routine to keep your muscles guessing.

Here are two full-body circuit workouts that you should try: the FitSugar Circuit Workout (no props required) and the FitSugar Full-Body Circuit Workout (with dumbbells). Read through these posts explaining how to use gym equipment and machines.

Good luck!

Slouching: The Saboteur of Flat Abs

FitSugar — Fri, 20 Feb 2009 12:00:00 -0800

You may spend 20 minutes working your abs every other day, but you sit at a desk for hours upon upon hours a week. If you slouch at that desk, you are quite possibly undoing all your hard at the gym strengthening your abs and back. When you slouch, all your hard work slouches with you. Slumped over a keyboard, your abs essentially turn off and your back muscles get tired from being overstretched. Your core exercise should affect your everyday habits. Not only does this posture look bad, it feels bad too and can lead to all sorts of repetitive stress injures, like carpal tunnel, associated with desk jobs.

So take a second to check your seated posture and sit tall, with your shoulders away from your ears and your spine straight. Why not take a moment to do some at your desk ab work?

Source

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.

Zinc

FitSugar — Wed, 08 Oct 2008 17:35:25 -0700

HEALTH GUIDE REFERENCE FROM A.D.A.M

Overview

Zinc is an essential trace mineral, so you get it through the foods you eat. Next to iron, zinc is the most common trace mineral in the body and is found in every cell. It has been used since ancient times to help heal wounds and plays an important role in the immune system, reproduction, growth, taste, vision, and smell, blood clotting, and proper insulin and thyroid function.

Zinc also has some antioxidant properties. Therefore it helps protect cells in the body from damage caused by free radicals. Free radicals may contribute to the aging process as well as the development of a number of health problems, including heart disease and cancer. Antioxidants such as zinc can neutralize free radicals and may reduce or even help prevent some of the damage they cause.

Your body doesn't need a large amount of zinc; the recommended daily allowance for adults is 8 - 11 mg. A mild zinc deficiency isn't uncommon but taking a multivitamin plus eating a healthy diet should give you all the zinc you need. It's rare for people in industrialized countries to be seriously deficient in zinc. Low zinc levels are sometimes seen in the elderly, alcoholics, people with anorexia, and people on very restricted diets. People who have malabsorption syndromes, such as Crohn's disease or celiac disease, may also be deficient in zinc.

Symptoms of zinc deficiency include loss of appetite, poor growth, weight loss, lack of taste or smell, poor wound healing, skin problems (such as acne, atopic dermatitis and psoriasis), hair loss, lack of menstrual period, night blindness, white spots on the fingernails, and depression.

Zinc lessens the amount of copper your body absorbs, and high doses of zinc can cause a copper deficiency. For that reason, it is usually recommended that you take 2 mg of copper along with a zinc supplement.

Acne

Some studies suggest that taking oral zinc supplements may help improve acne. However, most studies used a high dose of zinc that could have toxic effects, and not all studies found any benefit. There is some evidence that a topical form of zinc, used in conjunction with the topical antibiotic erythromycin, might be helpful.

Age-Related Macular Degeneration

Zinc is often recommended to slow the progress of age-related macular degeneration, an eye disease that occurs when the macula, the part of the retina that is responsible for central vision, starts to deteriorate. A major clinical trial, the Age Related Eye Disease Study (AREDS1), found that people who had macular degeneration could slow its progression by taking zinc (80 mg), vitamin C (500 mg), vitamin E (400 mg), beta-carotene (15 mg), and copper (2 mg). But not all studies have found zinc to be helpful. One 2007 study found that people with macular degeneration had deposits with high levels of zinc, leading some researchers to wonder if zinc actually contributes to macular degeneration. A new study, AREDS2, is examining exactly what role zinc plays in macular degeneration.

Colds

Many people believe that taking zinc lozenges or using zinc nasal spray when they first show signs of a cold can reduce the duration and severity of symptoms, but the evidence is decidedly mixed. More and better studies are needed that examine which kinds of zinc may be effective and against which kinds of cold viruses.

Immune Response

Zinc is necessary for a healthy immune system, and people who are deficient in zinc tend to be more susceptible to a variety of infections. For that reason, zinc supplements are sometimes suggested to improve your overall immunity and ward off infections, but that may only work if you are deficient in zinc to start with.

Sickle Cell Disease

People who have sickle cell disease are often deficient in zinc. Studies suggest that taking zinc supplements may help reduce symptoms of the disease. Children who took zinc showed improvements in height and weight, and had fewer sickle-cell crises.

Stomach Ulcers

Some studies suggest that zinc may help speed the healing of gastric ulcers.

Attention Deficit Hyperactivity Disorder (ADHD)

Some evidence suggests that taking zinc may cause a slight improvement in symptoms, reducing hyperactivity, impulsivity, and impaired socialization in children. However, there was no change in attention deficit symptoms, and zinc may only benefit children who are deficient to start with. Zinc may be most helpful to children with a high body mass index, low levels of free fatty acids in their blood, and low levels of zinc.

Herpes simplex

Topical preparations of zinc have shown benefit in relieving symptoms and preventing recurrences of oral herpes lesions (canker sores).

HIV/AIDS

Zinc deficiency is common in people with HIV (even before symptoms appear) or AIDS. In people with AIDS, low levels of zinc may be a result of poor absorption, medications, and loss of this important nutrient through vomiting or diarrhea. Zinc deficiency leads to increased susceptibility to infection in people with AIDS (called an opportunistic infection). Some studies show that HIV positive people who take zinc have fewer infections, gain more weight, and have a better immune system response. But not all studies agree, and one even suggests that taking zinc may be associated with higher death rates. If you have HIV or AIDS, talk to your doctor before taking zinc or any supplement.

Wilson's Disease

Some early research suggests that zinc may be beneficial in treating Wilson's disease, a condition which causes copper to build up in the body. Because zinc lessens the body's absorption of copper, it may help reduce levels of copper in people with Wilson's disease.

Other

Other conditions may increase the need for zinc or affect how your body absorbs or uses this mineral. It is not known, however, whether taking zinc will help treat any of these conditions:

Acrodermatitis enteropathica (a skin disorder due to an inherited inability to absorb zinc properly)
Alcoholism
Cirrhosis (liver disease)
Kidney disease
Celiac disease
Inflammatory bowel disease (ulcerative colitis and Crohn's disease)
High blood pressure
Pancreatic conditions
Pregnancy

Dietary Sources

Your body absorbs 20 - 40% of the zinc present in food. Zinc from animal foods like red meat, fish, and poultry is more readily absorbed by the body than zinc from plant foods. Zinc is best absorbed when taken with a meal that contains protein.

The best sources of zinc are oysters (richest source), red meats, poultry, cheese (ricotta, Swiss, gouda), shrimp, crab, and other shellfish. Other good, though less easily absorbed, sources of zinc include legumes (especially lima beans, black-eyed peas, pinto beans, soybeans, peanuts), whole grains, miso, tofu, brewer's yeast, cooked greens, mushrooms, green beans, tahini, and pumpkin, and sunflower seeds.

Available Forms

Zinc is available in several forms. Zinc sulfate is the least expensive form, but it is the least easily absorbed and may cause stomach upset.

More easily absorbed forms of zinc are zinc picolinate, zinc citrate, zinc acetate, zinc glycerate, and zinc monomethionine. If zinc sulfate causes stomach irritation, you can try another form, such as zinc citrate.

The amount of elemental zinc is listed on the product label (usually 30 - 50 mg). To determine the amount to take in supplement form, remember that you get about 10 - 15 mg from food.

Zinc lozenges, used for treating colds, are available in most drug stores. There are also nasal sprays developed to reduce nasal and sinus congestion. Nasal gels seem to work better than the spray.

How to Take It

You should take zinc with water or juice. However, if zinc causes stomach upset, it can be taken with meals. Don't take zinc at the same time as iron or calcium supplements.

A strong relationship exists between zinc and copper. Too much of one can cause a deficiency in the other. Long-term use of zinc (including zinc in a multivitamin) should be accompanied by copper.

Do not give zinc supplements to a child without talking to your doctor.

Daily intake of dietary zinc (according to the U.S. recommended dietary allowances) are listed below:

Pediatric

Infants birth to 6 months: 2 mg (AI)
Infants 7 - 12 months: 3 mg (RDA)
Children 1 - 3 years: 3 mg (RDA)
Children 4 - 8 years: 5 mg (RDA)
Children 9 - 13 years: 8 mg (RDA)
Males 14 - 18 years: 11 mg (RDA)
Females 14 - 18 years: 9 mg (RDA)

Adult

Males 19 years and older: 11 mg (RDA)
Females 19 years and older: 8 mg (RDA)
Pregnant females 14 - 18 years: 12 mg (RDA)
Pregnant females 19 years and older: 11 mg (RDA)
Breastfeeding females 14 - 18 years: 13 mg (RDA)
Breastfeeding females 19 years and older: 12 mg (RDA)

Therapeutic ranges (elemental zinc):

Men: 30 - 60 mg daily
Women: 30 - 45 mg daily

You should not take high doses of zinc for more than a few days unless your doctor tells you to. Talk to your doctor before taking more than 40 mg of zinc per day.

Precautions

Because of the potential for side effects and interactions with medications, you should take dietary supplements only under the supervision of a knowledgeable health care provider.

Research has shown that less than 40 mg a day is a safe amount to take over time, but researchers are not sure what happens if more is taken over a long period.

Common side effects of zinc include stomach upset, nausea, vomiting, and a metallic taste in the mouth. High doses of zinc can cause dizziness, headache, drowsiness, increased sweating, loss of muscle coordination, alcohol intolerance, hallucinations, and anemia.

Very high doses of zinc may actually weaken immune function. High doses of zinc may also lower HDL ("good") cholesterol and raise LDL ("bad") cholesterol.

Possible Interactions

If you are being treated with any of the following medications, you should not use zinc without first talking to your health care provider.

Amiloride (Midamor) -- Amiloride is a potassium-sparing diuretic (water pill) that may increase the levels of zinc in your blood. Do not take zinc supplements if you take amiloride.

Blood pressure medications, ACE Inhibitors -- A class of medications called ACE inhibitors, used to treat high blood pressure, may decrease the levels of zinc in your blood. ACE inhibitors include:

Captopril (Capoten)
Benazepril (Lotensin)
Enalapril (Vasotec)
Lisinopril (Zestril)
Fosinopril (Monopril)
Ramipril (Altace)
Perindopril (Aceon)
Quinapril (Accupril)
Moexipril (Univasc)
Trandolapril (Mavik)

Antibiotics -- Zinc may decrease your body's absorption of two kinds of antibiotics, quinolones and tetracyclines. These include:

Ciprofloxacin (Cipro)
Levofloxacin (Levaquin)
Ofloxacin (Floxin)
Moxifloxacin (Avelox)
Norfloxacin (Noroxin)
Gatifloxacin (Tequin)
Tetracycline
Minocycline (Minocin)
Demeclocycline (Declomycin)

However, doxycycline (Vibramycin) does not seem to interact with zinc.

Cisplatin (Platinol-AQ) -- This drug, used for chemotherapy to treat some types of cancers, may cause more zinc to be excreted in your urine. If you are undergoing chemotherapy, do not take zinc or any other supplement without talking to your oncologist.

Deferoxamine (Desferal) -- This medication, used to remove excess iron from the blood, also increases the amount of zinc that is lost in urine.

Immunosuppressant medications -- Since zinc may make the immune system stronger, it should not be taken with corticosteroids (such a prednisone), cyclosporine, or other medications intended to suppress the immune system.

Nonsteroidal anti-inflammatory drugs (NSAIDs) -- Zinc interacts with NSAIDs and could reduce the absorption and effectiveness of these medications. Examples of NSAIDs, which help to reduce pain and inflammation, include ibuprofen (Advil, Motrin), naprosyn (Aleve), piroxicam (Feldene), and indomethacin (Indocin).

Penicillamine -- This medication, used to treat Wilson's disease (where excess copper builds up in the brain, liver, kidney, and eyes) and rheumatoid arthritis, decreases the levels of zinc in your blood.

Thiazide diuretics (water pills) -- This class of medications lowers the amount of zinc in your blood by increasing the amount of zinc that is passed in your urine. If you take thiazide diuretics, your doctor will monitor levels of zinc and other important minerals in your blood:

Chlorothiazide (Diuril)
Hydrochlorothiazide
Chlorthalidone (Hygroton)
Indapamide (Lozol)
Metolozone (Zaroxolyn)
Polythiazide (Renese)
Quinethazone (Hydromox)
Trichlormethiazide (Metahydrin, Naqua, Diurese)

Supporting Research

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Walter RM Jr, Uriu-Hare JY, Olin KL, et al. Copper, zinc, manganese, and magnesium status and complications of diabetes mellitus. Diabetes Care. 1991;14(11):1050-1056.

Wong Wy, Thomas CM, Merkus JM, Zielhuis GA, Steegers-Theunissen RP. Male factor subfertility: possible causes and the impact of nutritional factors. Fertil Steril. 2000;73(3):435-442.

Zaichick VYe, Sviridova TV, Zaichick SV. Zinc in the human prostate gland: normal, hyperplastic and cancerous. Int Urol Nephrol. 1997;29(5):565-574.

Zozaya JL. Nutritional factors in high blood pressure. J Hum Hypertens. 2000;14 Suppl 1:S100-S104.

Review Date:
9/26/2007
Reviewed By:
Steven D. Ehrlich, N.M.D., private practice specializing in complementary and alternative medicine, Phoenix, AZ. Review provided by VeriMed Healthcare Network.

A.D.A.M., Inc. is accredited by URAC, also known as the American Accreditation HealthCare Commission (www.urac.org). URAC's accreditation program is an independent audit to verify that A.D.A.M. follows rigorous standards of quality and accountability. A.D.A.M. is among the first to achieve this important distinction for online health information and services. Learn more about A.D.A.M.'s editorial policy, editorial process and privacy policy. A.D.A.M. is also a founding member of Hi-Ethics and subscribes to the principles of the Health on the Net Foundation (www.hon.ch).

A.D.A.M. Copyright

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Smashed fingers

admin — Wed, 03 Sep 2008 17:46:37 -0700

Overview

Definition
Alternative Names
Considerations
Causes
Symptoms
First Aid
Do Not
Call immediately for emergency medical assistance if
Prevention
References

Illustrations

Smashed fingers

HEALTH GUIDE REFERENCE FROM A.D.A.M

Definition

Smashed fingers is an injury involving direct trauma to one or more fingers.

Alternative Names

Finger(s) - smashed; Crushed digits

Considerations

If an injury to a finger occurs at the tip and does not involve a joint, you may not need the help of a doctor. Even if the bone is broken, your doctor may not recommend a splint.

Causes

Finger(s) can be smashed by a hammer blow, a car door, a desk drawer, a baseball, or some other force.

Symptoms

Discoloration or bruising of the finger or fingernail
Finger pain
Loss of fingernail
Swelling

First Aid

Apply an ice pack to decrease the swelling.
Over-the-counter pain medications may help relieve discomfort.
If pain becomes excessive, with blood under the fingernail, talk to your health care provider. Your health care provider may assist you in taking the following steps to relieve the pressure:

Heat the end of a bent paper clip (or a similar size metal wire) over an open flame until it is red hot. Use a pair of pliers to hold the paper clip during sterilization.
While it is still very hot, touch the tip of it to the injured fingernail. This is not a painful procedure for most people.
The heat of the clip will burn a small hole in the fingernail. It is not necessary to press hard on the fingernail to burn a hole. (Another technique is to drill a small hole in the nail by twirling a scalpel blade, sharp knife, or needle.)
As the paper clip is removed, blood should start releasing through the small hole. If not, retry the procedure until blood comes out and pressure is relieved.
The pain will be relieved as the pressure is released. Soak the injured finger in warm water with a few drops of disinfectant for 20 minutes, 4 times a day, for 2 days.
This procedure can be repeated, if necessary, if the hole closes over and the pressure rebuilds.
Wash the finger carefully before and after the procedure. You may take antibiotics if the procedure was not performed under sterile conditions.

Do Not

DO NOT Splint a smashed finger without first consulting your health care provider. You may decrease finger movement.
DO NOT Try to drain a swollen finger unless your health care provider instructs you to do so.

Call immediately for emergency medical assistance if

Call for immediate medical attention if the finger is deformed, or if the injury is not limited to the tip of the finger.

Prevention

Teach safety to young children, and use caution when shutting doors to make sure fingers are not in danger.

References

Salter SA, Ciocon DH, Gowrishankar TR, Kimball AB. Controlled nail trephination for subungual hematoma. Am J Emerg Med. 2006;24:875-877.

Review Date: 5/5/2008

Reviewed By: Andrew L. Chen, MD, MS, Orthopedic Surgery and Sports Medicine, The Alpine Clinic, Littleton, NH. Review provided by VeriMed Healthcare Network. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.

A.D.A.M. Copyright

adam.com

Source Doc: 1_000018

Finding Your Deep Abs!

FitSugar — Fri, 10 Aug 2007 09:30:00 -0700

Finding your deep abs is essential to training your core and for just about every Pilates exercise in the book. Accessing them, however, can be difficult. Here is the easiest path to discover your transverse abdominus (TVA for short), the deepest of all the abdominals.

Sit upright in a chair or cross-legged on the floor. Align your head over your pelvis while maintaining the natural curve and keeping the spine long. This is no time for slouching. You need to sit in front of a mirror so you can monitor the movement of your shoulders.
Place your hands on the sides of your waist with your thumbs pointed back and your index fingers forward.
Inhale into the back and sides of your ribs (imagine a balloon filling up with air), not just your chest, without letting your shoulders rise to your ears. This can take a few tries to master. If breathing this way makes you light headed, take smaller inhales - just don't let your shoulders rise.

Who knew finding something in your own body could have so many steps? For the rest of the steps read more

Exhale by pulling your abdominals toward your spine to force the diaphragm up into the lungs, creating the exhale. You should feel the diameter of your waist decreasing as you do this, since the TVA wraps around the waist and attaches in the back. It helps to make a soft "Haaaaa" sound while you exhale.
Keep inhaling and exhaling in this manner.
When exhaling you want to feel a sensation of the abdominals pulling up from the pubic bone to the belly button, kind of a zipping sensation. To help activate this sensation feel the pelvic floor pulling up, like doing a Kegel exercise.
Once this feels natural (or at least easier), try it lying on the floor with your knees bent and your feet flat on the floor.

This breathing is simple, easy and rather inconspicuous so you can practice at your desk! I have a friend that breathes this way at every stop light (she keeps her hands on the wheel though). Integrate using your TVA when you lift weights, so you're working your deep abs (and helping to stabilize your torso) as well.

5 Reasons to Work Your Abs

FitSugar — Tue, 28 Aug 2007 07:30:00 -0700

Maybe you've been neglecting your abdominal muscles recently because you're still trying to get rid of that layer of fat covering them. Well, just because you can't see how strong they are does not mean you shouldn't strive for a strong midsection.

Here are my top five reasons for working on your abs:

The 'Core' Reason: A strong midsection helps your entire body function in everything you do from exercising to sitting at your desk at work.
The 'Disease Fighting' Reason: Studies have shown that individuals with a large waistline (stomach obesity) have the highest chances of developing fatal diseases, like heart disease.
The 'Aches and Pains' Reason: Your midsection can absorb stress and strain from the activities you do. Furthermore, strong abs can help put an end to back pain.
The 'Gotta Get Your Z's' Reason: Obesity, particularly abdominal and upper body obesity, is one of the most significant risk factors for obstructive sleep apnea (OSA) - a condition that can cause a person to stop breathing for short periods of time during sleep.
The 'Aesthetic' Reason: Let's face it -- Tight abs are hot.

Convinced yet? Good, now here is a great video to get you started.

Source

Partner Yoga Pose: Triple Hill

FitSugar — Fri, 21 Mar 2008 16:05:00 -0700

I love when I can find ways to stretch my shoulders, chest, and back since swimming and working at a desk all day can make them so tight. This partner yoga pose called Triple Hill gets its name from the two humps your bums make and the tall "hill" bump your arms make. It's a great total-body stretch like Downward Facing Dog, but since you're standing up and leaning against a partner, you'll get more of an intense stretch in your upper back, shoulders, and hamstrings.

To find out how to get into this partner yoga pose read more.

Stand facing your partner about a foot apart.
Raise your hands overhead so you can touch your palms together, with your arms shoulder-width distance apart.
Keeping your palms pressed together, both of you slowly walk backward until your hips are over your heels and your foreheads are touching.
Arch your spines down but be sure to keep your abs engaged. This will help to increase the stretch in your hamstrings, chest, and shoulders.
After five or so breaths, both of you can lower your heads down, drawing your chins to your own chests to feel an amazing stretch in the back of your necks. Hold for another five or more breaths and then both of you can lift your heads back up.
To release, slowly walk your feet towards one another coming to a standing position, and lower your arms back down at your sides.