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Yoga Three Ways: Backbends

FitSugar — Mon, 24 May 2010 08:00:23 PDT

If you've taken a few yoga classes, you'll find that some poses are easy and relaxing, while others are better saved for those with incredible strength and flexibility. That's part of the beauty of yoga - there's a pose fit for everyone's needs and abilities.

Backbends may not be your favorite type of pose, but they're so important to include in your practice because they increase flexibility in your spine, strengthen your back muscles, stretch your abs, and can help relieve back pain. Yogis believe these poses can lift your spirits and increase your energy. Skip the extra caffeine and try some backbends.

Locust A

Camel

Wheel

Here are three variations of backbends, moving from easiest to more challenging. The first one, Locust A, allows you to focus on strengthening the back muscles without having to arch your spine too drastically. The second pose, Camel, is a little harder because you're arching your back, stretching your chest and shoulders, and it also works your quads. The last pose, known as Wheel or Full Backbend, is the most challenging of the three because it requires arm and leg strength in order to hold your body upright, openness in the shoulders and chest, and flexibility in your spine. Choose the pose that best suits you, or follow the entire sequence, moving from easiest to hardest.

If yoga is one of your favorite forms of fitness, then check out the Yoga Stretch and Tell group.

You Asked: How Can I Do the Wheel Pose?

FitSugar — Wed, 20 Feb 2008 03:00:00 PST

You're asking and I'm answering . . .

"Hi Fit!! I'm taking a yoga class at the university gym. Once every class, the teacher will ask us to do the wheel and everybody either can or can't do it. I can't but would love to learn how. How can I build up to be able to do the wheel? Thanks!!"
- Tiny Bubble

Class Act: Ashtanga Yoga's Second Series

FitSugar — Thu, 29 Mar 2007 11:00:00 PDT

Do you remember this pose? It was one of the yoga challenges called Crow pose. It's part of Second Series in Ashtanga yoga, known as Nadi Shodina, which means nerve purification. It involves a lot of hip openers, backbends, and arm balancing poses.

Just as in Primary Series, you'll do Sun Salutations A and B, standing poses like Triangle, and then move onto the poses in Second Series. It takes 1 1/2 hours to complete and by the end, you'll feel amazing.

Depending on who you talk to, some Ashtanga yoga instructors think you need to master Primary Series before moving onto Second Series. I don't agree. Primary Series is all about forward bending, and Second Series has a lot to do with back bending. I am a firm believer that your body can benefit from all yoga postures, and you shouldn't be restricted from doing any - you should be encouraged to try them all.

Also, if you are constantly bending forward and stretching the back of your body, you'll need to strengthen those muscles too. You need the poses in Second Series to counterbalance the poses in First Series and vice versa. The two Series' complement each other brilliantly.

Want to know more about Second Series? Then

read more Second Series is so much fun. You get a chance to try out some more advanced poses like Crow, Forearm Stand, Bow, and Leg Behind the Head. You never know what your body is capable of doing unless you try. After you finish a Second Series class, your body will feel different. Since it involves a ton of backbending poses, you'll feel a sense of lightness and love from stretching through and opening your chest. Fit's Tips: I recommend trying Second Series 100%. It's challenging and you'll strengthen and increase flexibility in the muscles of your entire body. Locate an Ashtanga Yoga studio near you and find out if they offer Second Series classes or workshops. You can also check out David Swenson's Ashtanga Yoga Second and Third Series DVD for $24.95. Check out some pictures of poses from Second Series. Just so you know, these aren't in order.

View 7 Photos ›

What Not to Do in Wheel Pose

Jenny Sugar — Wed, 25 Jan 2012 13:33:14 PST

Doing Full Backbend, also known as Wheel pose, isn't exactly on the list of beginner moves. It's demanding both from a flexibility as well as a strength standpoint, so it's best to stick to Half Wheel, Camel, and other easier variations before trying your hand at Full Backbend. When you are ready, here are some things to keep in mind to ensure you're doing this heart-opening pose safely and comfortably.

Clenching your tush: It takes lower body strength to hold yourself up in Wheel, but that doesn't mean you need to clench your glutes. Focus on engaging your quads and calves to release tension in your bum, allowing your lower spine to relax and fully extend.

Keep reading to find out other mistakes you might be making in Full Backbend.

Do You Love or Hate These Popular Yoga Poses?

Jenny Sugar — Thu, 26 Jan 2012 10:59:36 PST

Pigeon is easily one of my top 10 favorite yoga poses, but my husband can't stand it - his tight hips scream to get out of pose. Here's a list of challenging yoga poses that people either love or hate. From backbends to inversions, tell us which ones you love, or love to skip.

Strike a Yoga Pose: Wheel

FitSugar — Wed, 02 Jan 2008 04:00:00 PST

In Ashtanga yoga, right before you go into the closing sequence, you do the Wheel, aka backbend. This is one of my favorite poses because not only does it increase flexibility in your spine, but it also opens up your shoulders and strengthens your upper back and thighs.

Sanskrit Name: Urdhva Dhanurasana
English Translation: Upward Bow Pose
Also Called: Wheel or Full Backbend

Want to know a great trick for getting into this pose? Then

Lie on your back, bend your knees, and place your feet flat on the ground (heels as close as possible to your booty).
Bend your elbows and place your palms flat on the ground above your shoulders, fingertips facing your feet.
Inhale, press into your palms and lift your head and shoulders off the ground, placing the crown (top) of your head on the mat.
Check to make sure your hands and feet are parallel. You can stay here, getting used to being upside down, or take a deep inhale as you straighten your arms and lift your head off the ground. Once you're fully in the pose, try to walk your hands and feet a little closer together.
Stay here for five deep breaths and then slowly lower your body down. Eventually you want to do this pose for a total of three times.
Hug your knees into your chest to release your lower back. Then roll up to a sitting position and do a Seated Forward Bend as a counter pose.

Fit's Tips: If you want to try this pose but feel you need a little support then try Wheel pose with an exercise ball.

Sweat It Out For Healthy Hair

Zelana Montminy — Wed, 23 Nov 2011 09:26:36 PST

You might think that sweating it out can be harmful to your hair, but you should start thinking of your workout as part of your beauty routine. Most of us know that eating a well-balanced diet helps make for a healthy mane. But it hadn't occurred to me that hair could also reap beauty benefits from working out until celebrity stylist, educator, and fitness buff Natasha Sunshine introduced me to the idea. She's built her career on holistic hair care after witnessing the benefits first hand. Natasha shared five ways that getting your sweat on helps add shine to your hair.

Turn Up Intensity
Natasha reminded me that intense cardio is a great way to rid the body of toxins. This has a direct impact on your sebum, an oily, conditioning substance secreted by skin glands that helps prevent hair from drying out. Natasha says that the release of toxins "directly contributes to purer, healthier and an even more conditioning sebum."

Get Drenched
In addition to intense cardio and other sweat promoting workouts, Natasha advises clients to take a steam or sauna once a week as a "fantastic tool in releasing excess contaminants in the body to maintain a healthy sebum."

Learn more ways your hair benefits from your gym time, after the break.

Yoga Class Fears (and How to Overcome Them)

Jenny Sugar — Fri, 18 Nov 2011 03:06:14 PST

As one of yoga's biggest fans, I'm always trying to persuade newbies to try a class. Whether you suffer from pain, stress, or you just want to get in shape for ski season, I'm convinced yoga is the answer. The problem is, some people are afraid to try yoga. Here are some popular yoga class fears and how to get over them.

"I'm worried I'll pass gas in class"
A valid fear, but at some point, all those twists and bends are bound to get things moving, and just about everyone I know has passed gas in class once or twice. Other students are very adult about it by pretending nothing happened. There are a few things you can do to prevent this possible embarrassment. Avoid eating gas-producing and high-fiber foods like beans, broccoli, and apples before class, and finish eating one to two hours before you head to the studio so your body has time to digest. If you know certain positions are bound to result in a loud outburst, move into them slowly. You can also choose classes that are highly populated or involve loud music so if you do let one go, it will be less obvious.

Keep reading to see what other fears keep people from trying a yoga class.

Reasons to Give Up Your Desk Chair For an Exercise Ball

Jenny Sugar — Fri, 11 Nov 2011 00:08:06 PST

This week I replaced my office chair with an exercise ball. Aside from being fun to bounce around on while blogging, sitting on a ball over a regular desk chair has other benefits. If you're desk-bound, here are some reasons to consider swapping out your chair for a stability ball.

Better Posture
With no chair back to slouch into or armrests to lean on, you're almost forced to keep your back straight, which can encourage better posture. Although there's no scientific evidence to back this up - studies show that sitting on a medicine ball can still lead to slumping - I have to say that my posture has definitely improved since I started using a medicine ball instead of a chair. Using an exercise ball doesn't automatically result in better posture; you have to remain aware of your torso and maintain a straight spine. Of course you can do this on a regular chair too, but sitting on a ball with no back or arms acts a constant reminder.

Stronger Core
Sitting up tall forces you to use your core muscles, which not only tones your midsection, but can also help prevent back pain. Remember to actively sit on the ball with a straight back - slouching forward on a ball will not give you a six pack!

Continue reading to find out two more reasons you'll want to sit on an exercise ball at your desk.

11 Things Your Yoga Instructor Wants You to Know

Jenny Sugar — Tue, 13 Sep 2011 10:54:34 PDT

You see them smiling at you as they walk around the room or demonstrate poses, but do you ever wonder what your yoga teachers are thinking? Here are some things yoga instructors want newbies to know about their class.

They're not checking you out to see how flexible you are (or aren't): If your teacher is looking at you, it's not to judge whether or not you can straighten your legs in Down Dog (so don't quickly press your heels to the floor if you catch a glimpse your way!). He or she wants to make sure you're doing a pose safely and comfortably.
They don't like when you push yourself too hard: I always encourage my students to try new poses, but not if it means they're struggling in pain. When working on backbends, trust that you know whether it's better for you to do a beginner version like Cobra versus an advanced version like Scorpion.
They wish you'd ask questions or for assistance: Yoga classes tend to be pretty quiet with only the instructor's voice heard, but if you have a question, please ask! Chances are the other students are wondering the same thing. Also, don't be shy about asking for help - they'd much rather stand next to you and help you lift into headstand than to hear you crash to the floor after trying it on your own.
They don't care if you pass gas: Yoga instructors are human too, and they of all people know that certain poses can make tooting happen. Why? Because it's probably happened to them! I know it's a little embarrassing, but if you accidentally have a loud outburst from your tush, just pretend like it didn't happen.

Continue reading to find out what else your yoga instructor wants you to know.