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Challenge Your Sense of Balance

FitSugar — Wed, 26 Sep 2007 09:30:00 PDT

Many people take up Yoga as a way to relax, reduce stress and bring a sense of inner calmness. For me, balancing poses are the most effective at reducing the stresses of life because they require all my attention and focus, that I am forced to forget about everything else. Staying in the pose and not falling requires all your effort and concentration. Once you release the pose, you feel an amazing wave of relief and contentment.

Here are some of my favorite balancing poses. Some of them solely challenge your sense of balance, and others also challenge your strength and flexibility. Just click on the name of the pose to learn how to get into them.

Sanskrit Name: Bakasana English Translation: Crane Pose Also Called: Crow
Sanskrit Name: (beginner's) Vasisthasana English Translation: Sage Pose Also Called: Side Plank

Want to see the others? Then

Sanskrit Name: Bakasana English Translation: Half Moon Pose Also Called:
Sanskrit Name: Upavishta Konasana English Translation: Seated Angle Pose Also Called: Balancing Wide Legs
Sanskrit Name: Baddha Hasta Sirsasana B English Translation: Bound Hands Headstand Pose Also Called: Double Arm Headstand

Sanskrit Name: Pincha Mayurasana English Translation: Feathered Peacock Pose Also Called: Forearm Stand
Sanskrit Name: Garudasana English Translation: Eagle Pose Also Called: Eagle
Sanskrit name: Utthita Hasta Padangusthasana A English translation: Extended Hand to Big Toe Pose Also called: Standing Hand to Big Toe A

Amp Up Your Workout With These Balance Exercises

Susi May — Thu, 03 May 2012 02:37:25 PDT

If you're looking to amp up your fitness routine, you need to get unstable. Performing classic single-leg exercises while standing on a foam pad, like the one pictured above by Aeromat, is simple way to do this. The squishy surface forces your core and legs to work harder, increasing your strength gains and caloric burn. Standing on the soft surface also strengthens your feet and ankles, which is important if you're flirting with the barefoot running trend or plan to spend lots of time hiking hilly terrain this Summer.

To get started, try this three-exercise progression I learned from my Equinox trainer Lauren. Once you've mastered a variation, try the next level up. As you experiment with these moves, you will feel your weight shift from side to side on your foot, which means the muscles that support your arch and ankle are working. If you find your feet cramping, spread your toes wide in your shoes or try the exercise in just socks.

Learn the moves after the break.

5 Exercises to Ditch Arm Flab Forever

Shape — Thu, 19 Apr 2012 03:07:15 PDT

We are pumped to share one of our fave stories from Shape here on FitSugar. This week Shape turns to celebrity trainer Jay Cardiello for some help!

Ah, that infamous area along the back of your arms, the nemesis of so many women. How do you tackle the jiggle? First, I want to tell you what not to do, as people are often tempted to take the wrong course of action. And that is the concept of spot reducing, or lowering fat stores in one specific area of the body. It is essentially impossible to accomplish and should not be a part of your fitness regimen. Fighting arm flab requires more than just spot treatment!

In order to tone the backs of your arms, which is where your tricep muscles are, you have to remember this: specific exercises to increase your lean muscle mass will get you results, but you must also decrease your fat intake without risking too much muscle loss. (Sound familiar? Have you managed to lose fat, but still carry some extra bulk around the tricep?) So, to lose the wiggle and jiggle, be sure to eat a healthy balanced diet with proper nutrients; get at least six to eight hours of sleep so that your body can repair, recover, and build muscle; and consistently maintain your exercise program. And be sure to incorporate these five flab-fighting exercises into your workout routine.

The Ultimate Abs and Arms Workout

See Jay's arm workout after the break!

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.

How to Maximize Those Butt-Toning Squats

Jenny Sugar — Thu, 12 Apr 2012 03:06:03 PDT

If strong, sculpted legs are what you're after, you've got to become one with the squat. The basic exercise targets glutes, hamstrings, quads, and core, so incorporating it into your strength-training workouts is definitely worth your while. Here are some ways to get more bang for your butt - er, I mean buck - when doing squats.

Focus on your heels: When doing a squat, make sure to shift your weight back onto your heels and lower the body as if you're about to sit in a chair. This proper form helps to put even more focus on the glutes and hamstrings and takes pressure off the knees. It also offers a stable surface that enables you to get low to the ground, which is what makes the move so effective.
Try variations: Target lower body muscles differently by changing the position of your feet. Squat with your big toes together, feet out wide, and try one heel or both heels lifted, or even one leg lifted (to get legs like Cameron Diaz). Step on a Bosu ball and squat on a wobbly surface to work your core, and try twisting variations for even more of a challenge. Check out this list of different squat variations.

Keep reading for more ways to make squats more effective.

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.

7 Ways to Get Stronger Arms in Yoga Class

Jenny Sugar — Tue, 03 Apr 2012 00:40:35 PDT

Practicing yoga is one of the best ways to relieve stress, but since you're holding yourself in challenging positions, it's also a killer workout for your upper body. Superstrong, sculpted arms not only look good in a strapless dress, but also enable you to do more advanced yoga poses. Here are some ways you can build a stronger upper body with yoga.

Practice, practice, practice: Taking a class once a week is better than nothing, but you'll really notice a difference in your upper body when you take three or more classes per week. Choose 90-minute classes, rather than 45- or 60-minute sessions.
Skip Child's Pose: While resting is important during a yoga class, if an instructor suggests coming into a relaxing child's pose and you don't feel you need it, stay in Downward Facing Dog to work your shoulders and upper back.
Link poses with vinyasas: If you've taken an Ashtanga or Vinyasa class, you're familiar with doing vinyasas, a series of poses (like a mini sun salutation) that involves jumping back from a seated position and coming into Four-Limbed Staff (similar to the bottom of a push-up), inhaling your chest forward into Upward Facing Dog and exhaling as you lift your hips coming into Downward Dog. Here's a video demonstrating how to do a vinyasa. Doing vinyasas between poses not only strengthens your upper body, but also makes your yoga practice more like a fluid dance, increasing the meditative feel.
Hold arm-strengthening poses longer: Five breaths are the standard when it comes to holding most yoga poses, but if your instructor has you do an arm-toning pose such as Beginner's Sage, Three-Legged Dog, or Full Wheel, stay in it for a few extra breaths to really feel the burn.

Keep reading for more arm-strengthening yoga class tips.

Become a Crow Master: 5 Steps to Get You There

Jenny Sugar — Wed, 14 Mar 2012 13:21:52 PDT

No doubt about it, Crow pose is a challenge, but definitely one you can master. If conquering Crow is on your yoga agenda, here are some tips to get you balancing on your hands.

Another Round of Push-Ups
Arm balances like Crow are all about upper body strength. You can strengthen your arms and shoulders with all the vinyasas you do in class, but if you're itching to do Crow, do upper body work outside of yoga class. Push-ups are essential, so try all these variations. You can also use dumbbells or your own body weight and do these arm-strengthening moves. Not only will your upper body become stronger to hold yourself up in Crow, but you'll also feel confident baring your arms, just in time for tank top and bathing suit season.

Crunch Your Core
Aside from a toned upper body, a strong core is also a must. Practice these poses to target your tummy and back muscles. Skip the crunches, and work your core while strengthening your arms with the Up-Down Plank, one of my faves.

Continue reading for more tips on mastering Crow pose.

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.

3 Yoga Class Dangers and How to Prevent Them

Jenny Sugar — Wed, 22 Feb 2012 01:30:27 PST

Yoga is associated with feeling joyful, open, and calm, but as with all types of movement, there are risks involved that make you go from "om" to "ow" in the blink of your third eye. Here are three common dangers you're at risk for when taking a yoga class and how to prevent them from happening.

Slipping
Depending on their type of material, some yoga mats may be extremely slippery when wet. This slippery surface may cause a nasty fall while in a balancing pose or may make you accidentally slide into a full split when your hamstrings aren't even close to ready for it.

If your mat becomes a Slip 'n Slide as soon as you start sweating, place a slipless towel or cotton rug over the top to absorb moisture and offer hands and feet some traction. Bring a hand towel to class to wipe off your face and arms to prevent drips on your mat and also to wipe up any puddles you make on the floor next to your mat. Here are more tips on dealing with a slippery mat.

Continue reading to hear how to prevent a pulled muscle or dehydration in yoga class.