FitSugar

Strike a Yoga Pose: Bound Lotus

FitSugar — Mon, 26 Nov 2007 04:00:00 PST

We're up to the last three poses in the closing sequence of Ashtanga Yoga. They're all poses that involve having your legs in full lotus. This pose not only stretches your hips, but it also opens your chest and stretches your shoulders and lower back.

Sanskrit Name: Baddha Padmasana
English Translation: Bound Lotus Pose

How do you get into it? To find out

If lotus doesn't work for you because it hurts your knees or hips, just sit cross-legged.
If you want to try doing lotus, bend your right knee and place your right foot up by your left hip bone. Then carefully bend your left knee and pull your left foot over your right shin and place it by your right hip bone. If your knees or hips are hurting whatsoever, come out of lotus and just sit cross-legged.
Once you've got your legs into position, it's time to do your arms. Traditionally, you cross them behind your back, lean forward slightly and your right hand holds your right big toe, and your left hand holds your left big toe. If you feel like your toes are too far away, you can take your legs out of lotus and then fold them back in, readjusting your feet so they're as close to the sides of your waist as possible. If you can't hold both toes together at the same time, just hold one. If you can't reach either toe, just keep your arms crossed behind you, fold forward over your knees and pretend you're holding your toes.
Stay here for five deep breaths, eventually working on bringing your forehead towards the ground. On your next inhale, sit up.

Fit's Tips: Some people are born with really open hips so lotus is easy for them from the start. If you're not one of these people, you can work on opening your hips by practicing Pigeon and Double Pigeon.

Strike a Yoga Pose: Standing Half Bound Lotus Forward Bend

FitSugar — Mon, 11 Aug 2008 05:30:00 PDT

Whenever I say I do yoga, people always ask me if I sit in Lotus and "ommmmm" for three hours straight. Not quite, but Lotus is a pose I often do at the beginning and end of class. It's a pretty advanced pose actually, because it requires incredible flexibility in your hips. If your hips could use a little opening, give Standing Half Bound Lotus a try.

Sanskrit name: Ardha Baddha Padmottanasana
English translation: Half Bound Lotus Standing Forward Bend
Also called: Standing Half Bound Lotus

To see how to get into this pose

Begin in Mountain pose.
Shift weight into your left foot, grounding firmly, and then bend your right knee up towards your chest. Reach for your right foot with both hands, and gently pull your right heel up in front of your left hip. If this feels OK, let your right knee lower down.
Hold your right foot with your left hand and then reach your right arm around your lower back.
Either hold onto the front of your elbow and stay here, or work on reaching for your toes with your right hand.
Stay standing or fold forward, placing your left palm flat on the ground. If your left hand isn't holding onto your right foot, you can still fold forward, but place both palms on the ground. This is going to be an intense stretch in your hip. If you feel any pain in your knee, stand back up.
If you're folded, tuck your chin in towards your chest and work on drawing your forehead towards your shin.
Hold for five deep breaths and then rise back to standing. Release your right leg and then do this pose on the left side.

Yoga Class: Studio vs. Gym

Jenny Sugar — Wed, 04 Jan 2012 03:03:11 PST

With all the New Year's resolutions floating around, if "trying yoga" is on your list, you're probably wondering where the best place to practice is. With yoga's increased popularity, just about every gym offers yoga classes on their schedule in between Body Pump and Spinning, but there are also studios on every corner that teach yoga exclusively. Keep reading to find out which place you'd prefer getting your Down Dog on.

Price

Studio: Purchase single classes at a drop-in rate that's about $12 to $25 per class (depending on the length of the class), or you can buy a group of classes at a slightly cheaper rate. Some studios also offer monthly or yearly memberships, so classes are even cheaper, but this only pays off if you go a lot.
Gym: Many gym memberships include classes in the monthly or yearly fee, so yoga classes at gyms might be significantly less expensive than at a studio.

Continue reading to learn how studio's and gym's compare when it comes to atmosphere, convenience, and teacher qualifications.