FitSugar

Strike a Yoga Pose: Camel

FitSugar — Thu, 07 Dec 2006 09:00:00 PST

The Camel pose is great for increasing flexibility in your lower back, and for opening your hips, quads, and chest.
Here's how to get into the pose:

Kneel at the front of your mat, keeping your knees under your hips (hip distance apart). Look back and make sure your shins, ankles and feet are parallel to each other.
Put both hands on your hips, and gently arch back, just beginning to warm up your lower back and quads.

When you're ready, reach your right hand down towards your right foot.
Stay here for 5 breaths and then switch sides, or bring your left hand down, so that both hands are reaching for both feet.
Stay here for 5 breaths, pressing your hips forward, and dropping your head to look behind you. Try to keep your knees under your hips - they like to slide out wide.

Come up slowly, sit on your heels, and lean forward into Child's Pose.
You can do it with your hands by your feet, or stretch them out in front of you, like Kermit.

Fit's Tip: This is a great prep pose to open up your back and warm yourself up. Find it easy? Then check out Fit's Yoga Challenge #2 in the Yoga Challenge Suite.

Yoga No-Nos For Pregos

Jenny Sugar — Thu, 12 Apr 2012 10:33:23 PDT

Fun issues like nausea, fatigue, shortness of breath, and the need to hit the ladies' room - three different times during a workout! - makes it difficult to keep up with a regular exercise routine when pregnant. If you're expecting, taking up yoga (or continuing to go) is wonderful because not only does it alleviate some of these annoying discomforts, your body will stay strong and flexible. No prenatal yoga class offered in your area? Take a regular class, but be sure to avoid the following during your practice.

Deep forward bends: Folding forward can compress blood vessels and nerves that connect to your uterus. Keep things flowing by separating your legs like in this Wide-Legged Forward Bend to make space at the top of the thighs.
Deep twists: This can also decrease circulation, so always twist in an open position as in this pose, not deeply across the knee.
Lying on your back: Once you hit the second trimester, avoid lying on your back for extended periods of time (as in Savasana). The increased weight of your uterus interferes with the flow of blood and nutrients to your developing baby. It can also aggravate lower back pain, heartburn, and elevate blood pressure. Use blocks and bolsters to prop your torso up instead of lying flat, and whenever possible find ways to stretch the same muscles while you're standing, sitting, on your hands and knees, or when lying on your side.
Poses that work your abs: As your belly expands, it's difficult to support the weight with your rectus abdominus (the muscles you see when someone has a six-pack), so you use your obliques (ab muscles on the side of your belly). Overly-strong obliques can pull your abdominal muscles apart, causing a condition known as diastasis. Avoid risk by skipping poses that target your core, especially your obliques - worry about getting your abs back in shape after the baby arrives.

Keep reading for more prenatal yoga no-nos.

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."