FitSugar

Strike a Yoga Pose: Balancing Sequence

FitSugar — Mon, 15 Sep 2008 05:30:00 PDT

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

Source

Yoga Sequence For Balance and Strong, Sculpted Legs

Jenny Sugar — Tue, 10 Apr 2012 12:31:58 PDT

Just as you can build your upper body strength in order to hold Forearm Stand, or increase your flexibility so you can do Wheel Pose, you can also improve your balance in order to master poses like Tree. The best way to feel confident is to practice poses that challenge your sense of balance: here's a yoga sequence that involves mostly one-legged standing poses. Bonus - this yoga sequence will also give you sexy, sculpted legs. First follow the sequence through on the right side and then repeat on the left.

The trick to standing on one leg is to concentrate on your breath, move slowly, focus your drishti (your gaze) on one point to help you feel grounded, and engage your standing leg and abs to help stabilize your body. If you find you're tipping over or falling out of a pose, just take a deep breath and try again!

Hip Openers and Hamstring Stretches For Expectant Moms

Jenny Sugar — Sat, 12 May 2012 19:08:26 PDT

Yoga is the perfect exercise for expectant mommas, not only to increase strength and flexibility, but it can also ease common pregnancy woes such as a sore lower back and heartburn. It can also help you hone your sense of balance, which is ever changing as your belly expands.

Here's a yoga sequence that incorporates standing poses to strengthen your lower body while increasing the flexibility in your hips and hamstrings. Complete the entire 12-pose sequence on one side and repeat again on the other. Be sure to ease into the poses since the hormone relaxin softens your joints and gives your muscles more elasticity. This makes it easier for you to stretch deeper than you ever could, increasing your risk for tearing a muscle.

*Remember to talk to your doc before starting any exercise program when pregnant.

Hip Openers and Hamstring Stretches For Expectant Moms

Jenny Sugar — Sat, 12 May 2012 19:08:26 PDT

*Remember to talk to your doc before starting any exercise program when pregnant.

4 Tips For a Stronger Triangle Pose

Lizzie Fuhr — Fri, 06 Apr 2012 08:34:56 PDT

If you're feeling tight in the hips or side body, Triangle Pose (Utthita Trikonasana) should be your go-to pose. It's part of the primary series in ashtanga, and I always relish the moment when I know it's coming up in the sequence: it's perfect for giving much-needed love to muscle groups that tend to get overlooked. If you want to take this pose to the next level in your practice, here are four helpful tips to make your Triangle even stronger.

Start it off right: To set up the pose in proper alignment, I like to take a few strong, deep breaths in Warrior 2 before heading into a full expression of Trikonasana. From Warrior 2, straighten your front leg - with a tiny microbend in your knee for stability, if you need it - and start pulling your torso forward, toward your front foot. Keep your arms in the traditional Warrior 2 stance as you reach forward until you feel a solid stretch.
Plant your feet: Setting a strong foundation is essential in any standing pose for balance, but your Triangle will reap the benefits if your feet are planted firmly on the ground. Once you get into the initial shape, stabilize yourself by spreading your toes wide and trying to plant all four corners of your feet on the ground. Engage your quads and make sure you're equally spreading the weight between your front and back foot.

Keep reading for two more tips for a better Triangle Pose.

How to Master Scissor Legs Side Crow Pose

Jenny Sugar — Thu, 15 Sep 2011 13:23:43 PDT

Even if you've never done regular ol' Crow Pose, you can master this advanced variation of this arm balance with the right preparation. Yoga arm balances may look straight out of Cirque du Soleil and impossible, but breaking the poses down step by step can help you master them. Try out this sequence of yoga poses to stretch your hip flexors, increase the flexibility of your spine, and build your upper-body strength so the next time you hit the mat, you'll be able to do Scissor Legs Side Crow.

Reasons You Should Try Vinyasa Yoga

Jenny Sugar — Tue, 20 Mar 2012 15:11:23 PDT

No wonder you're confused about which type of yoga to take - there are so many to choose from. Repetitive Ashtanga, insanely hot Bikram, and alignment-focused Iyengar are a few popular ones you've probably heard of, but Vinyasa is quickly becoming a popular choice. Here are some reasons why.

The Element of Surprise
Ashtanga and Bikram have one thing in common - the sequence of poses are the same no matter who teaches it or what city you're in. Knowing what is coming may bring a deeper awareness to your practice, but it can also bring up negative feelings: you may hate certain poses, or the same sequence in every class may be boring after awhile - it can also cause repetitive stress injuries. Vinyasa is different because it mixes things up, which keeps you and your muscles on their toes. Incorporating different standing, seated, and inverted poses will strengthen your entire body, and prevent the plateau effect you might experience from classes that are repetitive.

Newbies and Advanced Yogis Welcome
Studios often offer Vinyasa classes based on levels such as 1, 2, 3, or combo levels such as 1/2 so you know exactly what ability the class is geared toward. This means whether this is your first time on the mat or you've been practicing for 15 years, you can easily find a class to suit your needs and keep you challenged.

Is That Sarah McLachlan I Hear?
There is something beautiful about listening to the sound of 30 people breathing simultaneously, but when you're not in the mood for Tony the Om-ing Exhaler's deep moaning breaths, you'll be pleasantly surprised to find that many Vinyasa instructors play music during class. Some melodies are subtle and serene, while some teachers really like to pump up the loud, tabla beats. You might also find some teachers share their favorite artists, so don't worry if you're not into Indian Pop music - your teacher might end class with some calming Sarah McLachlan, Norah Jones, or Jason Mraz.

Continue reading for two more reasons to try Vinyasa yoga.

Tummy-Toning Yoga Poses

Jenny Sugar — Sat, 10 Mar 2012 19:38:11 PST

A strong core prevents back pain, improves your balance and posture, and hey - it looks pretty good in a bikini, too. Try out this yoga sequence to tone your midsection just in time for Summer.

Improve Your Running With Squats

Jenny Sugar — Tue, 28 Feb 2012 12:22:38 PST

Don't skip out on strength training just because you think running is the ultimate form of exercise. Building a little muscle should be part of every runner's cross-training fitness routine. Squats, a classic lower-body move, is great for runners for these four reasons.

Prevent knee injuries: Knee pain is one of the most common injuries runners face. Aside from wearing supportive sneakers and running on softer surfaces, strengthening the muscles around this joint can also reduce your risk of pain and injury. Try these wall squats to strengthen your upper legs.
Increase your speed: Practicing sprinting intervals and negative splits will make you a faster runner, but first and foremost, you need muscular legs to have the ability to propel your body forward with each step. Goddess pose, a form of a wide squat, is a killer move that will have your thighs and booty burning. To target your calves and hamstrings, do this variation that Cameron Diaz uses called the Plié With Calf Raise.

Continue reading for two more reasons runners need to do squats.

Beginner's Mind: 5 Tips to Build Your Yoga Practice at Home

Lizzie Fuhr — Wed, 22 Feb 2012 14:49:23 PST

A "beginner's mind" is a term you may have heard thrown around the yoga world. It means we're heading to our mats with no preconceived notions about what we can or can't accomplish, what poses we can or can't do - essentially, we should approach each experience like it's the very first time. While this is a tool we can take to all facets of our practice, recently, I've been finding it essential when practicing at home. Regardless of whether you're brand new to yoga or you're a seasoned yogini looking to breathe new life into a stale home practice, it's time to take these five tips to heart!

Set up a sacred space: While yoga is certainly a physical practice, half of its beauty comes with the clarity it brings to your mind. This comes first and foremost with a serene environment conducive to yoga. Make sure you have ample room to move with as few technological distractions as possible. When the mood strikes, turn on soothing music and light a candle or two. This is your time, so let's get it as relaxing as possible!
Make yourself (and your yoga) a priority: It's easy to get distracted from your home practice. Yes, things certainly come up and plans change, but do your best to dedicate a specific amount of time to your yoga. If you're constantly cutting out yoga from your schedule, rethink when it is a best fit. If you normally plan on practicing at night postwork but always cancel, try waking up a little early to kick things off with some Sun Salutations. It will bring a whole new energy to your day.
Be gentle with yourself: Learning to listen to your body is one of the best gifts you can receive from yoga. There's a difference between pushing yourself to a comfortable edge and putting yourself in a stressful position that will lead to a serious injury. I had a fantastic teacher who told me that you can really feel the difference between a "good" hurt and a "bad" hurt. If you're delving into a yoga home practice, you're going to have to get acquainted with this difference. Get yourself set up with all the necessary tools of the trade, and listen to your body now so you don't pay for it with serious discomfort later.

Get two more tips after the jump.