FitSugar

Strike a Yoga Pose: Balancing Butterfly

FitSugar — Mon, 12 Oct 2009 10:00:16 -0700

If you're a runner, chances are your feet could use some extra love. Here's a tranquil pose that will stretch your arches and toes like Toe Breaker stretch, but will also open your hips and challenge your sense of balance.

To learn how to do this pose and see another variation read more.

Begin standing on your mat with both feet together. Bend your knees and squat down, placing your hands on the floor in front of your feet.
Turn your knees out to the sides, keeping the balls and heels of your feet together. When you're ready, bring your hands to your knees as shown below.

You can stay here, or bring your hands together in front of your heart in prayer position. Hold here, balancing for five deep breaths. To release, bring your knees together and stand up.

This is one of my favorite balancing poses. What's yours? Share it in FitSugar's Yoga Stretch and Tell Group.

Strike a Yoga Pose: Half Moon

FitSugar — Fri, 23 Jan 2009 11:00:00 -0800

If you've all been practicing Open Triangle, you'll have no problem floating right into Half Moon. The poses are very similar in that the focus on elongating your spine, but Half Moon will also challenge your sense of balance.

Sanskrit Name: Ardha Chandrasana
English Translation: Half Moon Pose

To find out how to get into it read more.

Stand on your hands and feet in Downward Facing Dog. Step your right foot forward between your hands, and rise up into Warrior 1. Now open your hips, arms, and chest into Warrior 2 pose.
Place your left hand on your left hip and stretch your right arm straight out, creating length through the right side of your body.
Shift your weight into your right foot, and lift your left foot up. Plant your right palm flat on the ground under your shoulder. Bend your right knee or use a block if your hamstring is tight.
Try to distribute your weight evenly between your right hand and foot. Look down at the ground and bring your left arm straight up. When you're ready, look up towards your left hand.
Hold for five breaths and then release the pose, coming into Downward Facing Dog. Then try Half Moon on the left side.

Strike a Yoga Pose: Dancer

FitSugar — Mon, 28 Apr 2008 08:00:00 -0700

When you're new to yoga, balancing poses offer an excellent challenge. On your first attempt you may end up falling over, but once you learn to focus your drishti (your gaze), you'll be able to balance on one leg for a long, long time – or at least five breaths. The Dancer pose stretches your shoulders and chest, increases flexibility in your hips and spine, and is also an amazing hamstring stretch for your standing leg.

Sanskrit Name: Natarajasana
English Translation: Lord of the Dance Pose
Also Called: Dancer Pose

Want to know how to get into this pose and stay balanced? Then read more

Begin in Mountain pose. Inhale as you shift weight into your left foot, and bend your right knee. Reach for your right foot with your right hand. If you can, bring your palm to the inside arch of your right foot. I like to slip my thumb between my big toe and my second toe, so that my right hand can hold onto the bone underneath my big toe.
Reach your left arm out in front of you and stare at one spot in front of you to help you stay balanced. When you're ready, begin to press your right foot away from you and lean your torso slightly forward. If it's easy, raise your right foot as high as you can. This will stretch out your right hip flexor. Try to keep your chest open and your left leg straight.
Stay here for five breaths and then slowly release your leg back to the ground. Stand in Mountain pose for one breath and then do Dancer on the other side.

Strike a Yoga Pose: Crow

FitSugar — Mon, 21 Apr 2008 13:00:00 -0700

I love yoga poses that both challenge my sense of balance and work on my strength, like this one called Crow. I know it looks really hard, but once you break it down step by step and practice it a lot, you'll be flying like a crow in no time. Not only does it feel amazing to be balancing solely on your hands, but this pose really works your core and upper body, so it'll make you feel strong inside and out.

This pose is ultimately done with your arms straight, which takes a ton of upper body and abdominal strength. Once you can do this easily with your elbows bent then you can work on straightening your arms.

Sanskrit Name: Bakasana
English Translation: Crane Pose
Also Called: Crow Pose

How do you do this pose? To find out read more.

Begin in a Wide Squat. Place your palms firmly on the ground in front of you. Be sure to spread your fingers as wide as you can, and press into your fingertips to release any pressure in your wrists.
Now straighten your legs slightly and place your knees as high up onto your triceps as possible, toward your armpits.
Shift your weight forward into your hands and see if you can lean the weight of your knees into the backs of your arms. Then try lifting one foot off the ground and then the other. If you can bring your toes together, you'll feel more compact and it'll be easier to balance. Squeeze your knees together slightly and pull your belly button in towards your spine to give you a sense of lightness.
Stay here for five breaths or you can work on straightening your arms. It's OK if you lose your balance and fall over. It took me a ton of tries to be able to stay balanced. Just keep trying!
After you've had enough, release your feet down to the ground and come into Child's pose to give your lower back and upper body a break. Then do these two wrist stretches to increase flexibility in your hands and wrists.

Strike a Yoga Pose: Headstand A and B

FitSugar — Mon, 19 Nov 2007 10:15:00 -0800

Inversions are some of my favorite types of Yoga poses because I love how energized I feel getting blood circulating to my head. Plus overcoming the challenge of putting your head where your feet should be is quite satisfying. Talk about an ego boost. It should come as no surprise that inversions give you a new and interesting perspective on life.

Since I have shown you all Bound Headstand A, let's move onto Bound Headstand B. Both poses are part of the closing sequence in Ashtanga yoga, and they come right after Extended Fish pose.

Sanskrit Name: Sirsasana A and B
English Translation: Head Standing Posture A and B
Also Called: Bound Headstand and Half Bound Headstand

How do you get into it? To find out read more

Begin with your hands and knees on the mat. Lower your elbows to the floor and interlace your fingers, bringing your lowest pinky in front of the other pinky so both pinkies are on the floor, forming a semicircle with your hands.
Place the back of your head against your palms, and the top of your head on the mat, so your skull is vertical to the floor. Once your head and forearms feel stable, straighten both legs and walk your feet towards your face as far as you can.
Shift your hips over your shoulders, and keep your elbows planted firmly on the mat. Lift your right leg straight up towards the sky and stay here, or work on lifting your left leg up too, coming into full headstand. If you feel up to the challenge, you can try lifting both legs up simultaneously.
Eventually you can work on holding this for 25 deep breaths, but start off with five at first and work your way up to the magic number of 25.
To move into Headstand B, slowly lower both legs down halfway, so that your legs are parallel with the floor, staying here. If it's too difficult to keep your legs straight, just bend your knees slightly. After five breaths, lower your feet all the way down to the ground.

Fit's Tips: Just as in Extended Fish pose, it's hard to tell if your legs are in the right position, so have a friend watch you do Headstand B to make sure your legs are parallel with the floor.

Also, if you're worried about falling over, do this pose in front of a wall. Watch this video to learn how.

Strike a Yoga Pose: Balancing Wide Legs

FitSugar — Mon, 04 Jun 2007 04:00:00 -0700

Balancing poses require concentration and awareness, which is basically the main focus of yoga. They can be scary, frustrating and difficult, but that's also what makes them the most rewarding. It feels amazing to work on a balancing pose for a while, and then finally get it.

Working on easier balancing poses such as this one called Balancing Wide Legs, can also prepare your mind and muscles for more advanced balancing poses such as Crow and Handstand.

This pose not only challenges your balance, but it stretches out the backs of your legs and lower back as well, and also strengthens your upper body. So let's give it a try.

Begin sitting on your mat.

Bend your knees and grab onto your big toes with your first 2 fingers and thumb.
Work on lifting your feet off the ground, balancing on your tush - you've got to lean back slightly in order to find your balance.
Then you can work on straightening your legs. You can use your arm muscles and pull your chest slightly forward to help lengthen through your spine (you don't want your back to be rounded).
Now try dropping your head back, gazing up towards the ceiling or behind you.
Stay here for 5 or more complete breaths.

That's it. Have fun working on staying balanced - it's an incredible feeling once you're up.

Strike a Yoga Pose: One-Legged Arm Balance

FitSugar — Mon, 11 Feb 2008 04:00:00 -0800

This pose called One-Legged Arm Balance stretches your front hamstring and strengthens your upper body like you wouldn't believe. I know it looks really hard, but if you practice the prep for this pose, you'll get used to placing your elbows into your belly so you can balance on your hands.

Sanskrit Name: Eka Pada Koundinyasana
English Translation: One-Legged Pose Dedicated to the Sage Koundinya
Also Called: One-Legged Arm Balance

Once you can do the prep, then you can work on the steps to get into One-Legged Arm Balance. With a little practice and determination, you'll be balancing in no time. To see the steps read more

From Warrior 1 with your right foot forward, lower your hands down to the ground and pick your back heel up. Bring your right shoulder as far underneath your right knee as possible, and plant your right hand next to the outside edge of your right foot.
Now rest the weight of your right hamstring on your right tricep and see if you can pick your right foot off the ground. Work on straightening the leg as much as you can (I know it's hard).
From here, lower your torso so that your left elbow presses into your belly between your ribs and your hip. This is the most important step.
Once your left elbow is into your belly and your right tricep is holding your right leg, press into your hands, lean your weight forward, and lift your left foot off the ground so you're balancing on both hands equally. Stay here for five or more breaths (or as long as you can) and then lower your feet down to the ground. Step your right foot back and take a vinyasa (Chaturunga, Up Dog, Down Dog). Then step your left foot forward, rise into Warrior 1 and try these steps on the left side.

Strike a Yoga Pose: Prep For One-Legged Arm Balance

FitSugar — Mon, 04 Feb 2008 04:00:00 -0800

Yoga poses aren't always calm and relaxing. Some poses require a lot of strength and some circus-like balancing skills. At first glance they may seem impossible, but if you learn the tricks and master the preparatory exercises, you'll be able to do poses you never thought you could do.

In the yoga video Warrior Triangle Sequence, one of the postures I showed you called Eka Pada Koundinyasana (a one-legged pose dedicated to the Sage Koundinya) is tough at first, so it's a good idea to practice the prep pose (pictured below) first. This pose will strengthen your upper body and teach you how to balance your own weight above the ground. It's a really empowering pose once you get it, and it's not easy, so keep at it until you have lift off.

Want to see how to get into this pose step by step? Then read more

Kneel down on your mat and sit on your heels.
Place your hands firmly on the ground, with your fingers pointing slightly diagonally out to the side.
Now lean your torso forward, bend your elbows and place them below your ribs. You want all your weight into your elbows and hands, but keep the fingers spread wide to help take any uncomfortable pressure out of your wrists. Now try and lift your knees off the ground.
Once your knees are up, try to bring your feet together behind you. Stay here for five breaths or as long as you can. Then lower your knees to the ground and sit back up.

Strike a Yoga Pose: Tripod Balance

FitSugar — Thu, 04 Jan 2007 09:14:57 -0800

The tripod balance pose works on your shoulder strength, your core muscles, and your balance.

Make sure you try this on a padded surface, so your head and hands are on equal ground - if your mat is thin, fold it in half.
Kneel on your mat. Place the crown of your head on the ground.
Place your hands on the ground about 8-10 inches in front of your face. They should be shoulder-width distance apart, so they are directly below your elbows - you'll be able to see your hands.
Now place your right knee on your right tricep. Then place your left knee on your left tricep.
Stay here balancing for 5-10 breaths, and then come down and rest in child's pose.

Have fun practicing - do it in front of a wall if you're nervous about falling over. But it's no biggie - everyone falls. After all, we weren't born on our heads.

Make sure to practice this one because it'll get you ready for the next Yoga Challenge. To check out the previous challenge poses, go to It's a STRETCH: Fit's Yoga Challenge group.

Strike a Yoga Pose: Balancing Sequence

FitSugar — Mon, 15 Sep 2008 05:30:00 -0700

If you want to strengthen your quads and challenge your sense of balance give this sequence a try.
Source

View Slideshow ›