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Block Work: Upper Back Release

FitSugar — Fri, 04 Jul 2008 03:00:00 -0700

If you've never stretched using a foam block, then get ready to embark on a whole new realm in the world of stretching. Blocks can be used to get you deeper into stretches than you can on your own. This upper back release is a simple and relaxing exercise that will open your chest and shoulders. If you don't have a foam block, then use a stack of small books with a hand towel over it that measures four inches wide, six inches high, and nine inches long, or a foam roller will work in a pinch.

Sit on the floor with your legs straight out in front of you. Place the six-inch high block directly behind you, about five inches from your bum.
Lean back and place your hands on the block so it doesn't slide away, centering the middle of your spine on the top of the block.
Then arch all the way back, releasing your head down to the ground. Rest your hands on either side of your body.
The block should feel comfortable so if any part is digging into you, make adjustments until it feels right. Then stay here for a minute or longer, allowing gravity to draw your shoulders towards the ground, feeling an amazing opening in your chest and upper back.
Once you've had enough, press your hands into the ground and sit up.

Strike a Yoga Pose: Triangle

FitSugar — Mon, 20 Aug 2007 04:00:00 -0700

If you've been to a few yoga classes, I'm sure you've discovered that there are poses you absolutely love to do. They're usually the ones we're more familiar with, or the ones we're really good at. Then of course there are the poses that you secretly hope the instructor won't do during class, the ones that maybe you're scared of (for fear of falling or making a fool of yourself), or the ones that look way too hard.

This pose called Triangle, was one of those poses for me. I just wasn't sure what I was supposed to be doing with my body at first, and I had a hard time balancing (I always ended up falling back on my booty). Then an amazing teacher corrected my alignment and talked about the purpose of the Triangle pose, and suddenly it became my favorite.

Sanskrit Name: Utthita Trikonasana
English Translation: Extended Triangle
Also Called: Triangle

To learn how to get into this pose, read more

Begin standing at the front of your mat in Mountain pose. Take a step open to your right so that you have about 3 feet between your heels and your feet are parallel.
Turn your right toes out to the right 90°, and your left toes slightly to the right, making a 45° angle.
Keep both legs straight as you reach your right hand straight out over your right leg, making your spine as long as you can. Then lower your right hand down, and rest it on your right shin, on a block behind your leg, or grab onto your big toe if you can. Extend your left arm straight up.
You want your shoulders to be stacked one on top of the other, your left hip drawing back, and engage your core by pulling your belly button in towards your spine. Work on pulling your right shoulder away from your right hip crease and lengthen through both sides of the ribs equally.
Stay here for at least 5 deep breaths. Then engage your legs, press firmly into the ground with your feet and use your lower body to lift your torso up. Rotate your feet to the left and then do the other side.

Fit's Tips: If you have tight or injured hamstrings, bend your front knee slightly. Also be sure to modify the pose by using a yoga block so you don't have to stretch your hand all the way to the ground.

Yoga Props Explained: Blocks

FitSugar — Mon, 23 Jul 2007 02:30:00 -0700

When I walked into my first few yoga classes, I was intrigued by all the blocks neatly stacked against the wall next to the perfectly rolled-up mats. I soon came to realize that those different sized blocks had many useful purposes.

Blocks are often used by beginners and those with injuries to help them modify certain postures, but they are also used by experienced and flexible yogis as tools to get deeper into poses. I'm a huge fan of blocks, and here's why:

Blocks can be used when doing standing poses to bring the ground closer to your hands if you can't quite reach yet.
Blocks can also be used in restorative poses to support your bones and the weight of your body. Iyengar and Kripalu classes often use blocks to deeply open certain parts of the body, or for relaxation poses.

Want to see how else you can use yoga blocks? Then read more

Blocks can also make poses more comfortable, especially in seated poses. Sitting on a block will bring your hips above your knees, reducing pain if there is too much pressure on a certain muscle or joint.
Placing a block beyond your reach can help you stretch your muscles even further, increasing flexibility.
You can also use blocks to makes poses more challenging. I like to work on more advanced poses such as inversions, and the blocks help to keep my hands (my base) steady.

Source, Source, and Source

Yoga Block Can Be More Than Just Blocks

FitSugar — Wed, 08 Aug 2007 14:30:00 -0700

I am a huge fan of using blocks when practicing yoga. They are often used by beginners and those with injuries to help them modify certain postures, but they are also used by experienced and flexible yogis as tools to get deeper into poses.

Blocks come in many shapes, sizes, and they can be made out of many different materials including cork, foam and bamboo. If you're not sure where to begin, get a 4 inch yoga block and start with that. Once you learn ways to use it, you can figure out of you need to add more blocks to your home studio.

Here's a basic list of the different kinds you can get.

Hugger Mugger Foam Wedge	1 Inch Foam Yoga Bricks
2 Inch Foam Yoga Bricks	3 inch Yoga Bricks
4 Inch Yoga Blocks	Shoulder Stand Foam Block
Hugger Mugger Cork Block	Hugger Mugger Bamboo Block

Block Work: Lower Ab Exercise

FitSugar — Tue, 07 Oct 2008 11:00:00 -0700

If you're dealing with chronic lower-back pain, exercises like the Lower Back Release will help stretch out your spine. But you can't stop there; you also need to strengthen your core, so give this variation of Scissor Abs a try. Raising your hips up off the ground helps to protect your lower back and you just might find it more challenging, too.

Music: "Don't Wait Too Long" by Madeleine Peyroux

For detailed instructions on this exercise, just read more.

Begin lying on your back with your knees bent. Place a block underneath your sacrum at the base of your spine so your hips are lifted four inches off the ground. You can use a small stack of books if you don't have a block. The long side of the books or block should be perpendicular to your spine.
Keep your arms against the sides of your body and straighten your legs up towards the ceiling. Engage your abs and press your lower back into the block.
Keeping your core strong and abs pulled to the spine, slowly lower your right leg down until it is a few inches above the floor. Then scissor your legs by lifting your right leg up as you slowly lower your left leg down toward the floor.
Keep the movements slow and steady, moving with control. Keep your core engaged the entire time. Try not to put any weight into your palms to ensure that you're solely working your abs.
You may not feel this until you do it for a while, so repeat this move for a total of 20 to 30 times on each leg (or more if you're still not feeling it).
After you've had enough, bend your knees and lower both feet to the ground. Remove the block from under your hips and hug your knees into your chest.

Block Work: Lower-Back Release

FitSugar — Thu, 11 Sep 2008 16:00:00 -0700

If you have issues with a tight back, or pain in your lower back due to an injury or because you sit all day, give this stretch a try. It's similar to the Upper-Back Release and feels just as good, but it targets the lower part of your spine above the pelvis. If you don't have a block, use a foam roller, a rolled up yoga mat, or place a towel or blanket over a small stack of books (measuring four inches wide, six inches high, and nine inches long). Not only will you feel a release in your lower back, but you'll also gently stretch the front of your hips and abs, too.

To find out how to do this stretch, read more.

Sit on the floor with your legs straight out in front of you. Place the six-inch-high block directly behind you, so it's pressed against your bum. Unlike with the Upper-Back Release, it should be perpendicular to your spine.
Lean back and place your hands on the block so it doesn't slide away, centering the middle of your spine on the top of the block.
Then arch all the way back, releasing your head down to the ground. Rest your hands on either side of your body.
The block should feel comfortable so if any part is digging into you, make adjustments until it feels right. Then stay here for a minute or longer, allowing gravity to pull your shoulders towards the floor, deepening the stretch even more.
Once you've had enough, press your hands into the ground and sit up.

Buji Block: Prevents Poison Ivy

FitSugar — Wed, 25 Jun 2008 14:30:00 -0700

Hooray for hiking, trail running, and camping, but boo for poison ivy. During Summer, I love spending time in the woods, but hate coming down with a bad case of poison ivy. I usually stick to the dirt trails, but my dog unfortunately doesn't. If she comes into contact with some poison ivy and I come into contact with her (read: petting and wrestling), well you can bet that I'll be expecting a nasty rash to appear. I just discovered Buji Block lotion ($12.99), and it has been a real lifesaver. It creates an invisible barrier between your skin and the rash causing oils. Not only that, but it protects you from UV rays as well with an SPF rating of 24.

Another Plastic Health Risk - Erectile Dysfunction

FitSugar — Tue, 17 Nov 2009 18:13:34 -0800

While there have been previous studies, linking bisphenol A (BPA), found in hard plastics, to health problems, including precancerous tumors, prostate cancer, and brain damage, a new study, conducted in China, substantiates its claims with results in humans. In one of the first studies of its kind to be conducted on humans, researchers are finding that much of what they've previously seen in animal studies holds true - men exposed to significant amounts of BPA are at greater risk of sexual health problems.

The study compared the levels of sexual dysfunction in two groups of male factory workers - one group, which was exposed to high levels of BPA, while the other was not. The overall findings of the research reveal that when BPA enters the body, it may mimic estrogen, and block male sex hormones from functioning. In the males who were exposed to high levels of BPA, researchers observed that the risk of erectile dysfunction was four times that of a man not exposed to the chemicals.

According Dr. Rebecca Sokol, the director of the andrology program at the University of Southern California's Keck School of Medicine, and specialist in the effects of toxins on the reproductive system, these are some "compelling results." She notes that, "It's not cause and effect, but when you have the kind of ambient air quality assessment that they made, it comes pretty close to cause and effect."

To learn more about the study keep reading

Fit Kids Gift Guide

FitSugar — Fri, 13 Nov 2009 10:00:20 -0800

What little kid doesn't have energy to burn on Christmas morning? Here are a few gift ideas for the active little ones in your life that will take them around the block on two wheels as well as into the pool - indoor swim lessons make a great gift and help add structure to the rainy and cold Saturdays of Winter. Fear not, soccer was not left off the list of fun things to do and gifts to give. Check out my gift ideas below, and if you have gift ideas for the fit kids in your life, share them in the comments section below.

More Foods That Fight Fat

FitSugar — Tue, 10 Nov 2009 04:30:36 -0800

Since fighting fat with food is a popular topic, we thought it only appropriate to share with you five more edibles to help keep your waistline in check. Some of these foods block fat absorption, and others ward off cravings. But best of all, they're all packed with nutrients that are just plain good for you.

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