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5 Tips to Build a Better Bridge Pose

Lizzie Fuhr — Tue, 20 Mar 2012 17:19:00 PDT

If you're looking for a gentler inversion alternative than Wheel Pose, Bridge (Sanskrit name: Setu Bandha Sarvangasana) should be your go-to. While my favorite - and least favorite! - poses are constantly evolving, I have always been partial to this beautiful heart-opening pose. The reason? Although it's very active and energizing, there's also something relaxing and calming about Bridge. Here are a few tips on how to get the most out of this fantastic pose and take your Bridge to the next level.

Set up strong: When you're setting up the pose, lay a strong foundation. Lie supine (lying down with face upward) on the floor. Take a few deep breaths to get grounded and relaxed. Bend your knees, plant your feet flat on the floor, and make sure the knees are hips-distance apart.
Align it right: As you push your pelvis up and forward, your knees should be directly over your heels. If you want to make sure you have the right distance between your shoulders and your feet, here's a great rule of thumb: when you reach for your heels, your fingertips should just graze the back of your feet. Keep your arms extended on either side of your body with palms facing down. If you want to take it up a notch, clasp your hands under your pelvis, and as you come into the full expression of the pose, roll your shoulders in toward one another.

Learn more tips on doing Bridge after the break!

Partner Yoga Pose: Shoulderstand on Bridge

FitSugar — Fri, 12 Sep 2008 10:00:00 PDT

Some partner yoga poses are a little more challenging than others like this one - Shoulderstand on Bridge. It requires strength for the person on the bottom to hold the Half Wheel and it also requires balance for the person on top to hold Shoulderstand. Since this pose involves one person being upside down, it also requires trust and communication. I love that this video shows both the man and woman taking turns and switching positions. It's common to think the woman wouldn't be strong enough to be on the bottom, but she is!

For detailed instructions on how to give this pose a try

Partner #1 (guy) comes into Half Wheel (Bridge), with his elbows bent and his hands underneath his lower back.
Partner #2 (woman) stands at Partner #1's feet, holds onto his shins, and rests her shoulders on his thighs so her head hangs down. Partner #1 can gently squeeze Partner #2's head to add a little support.
Then Partner #2 lifts or jumps her feet up so her hips are over her shoulders and her spine is straight. When she feels stable, she straightens her legs and comes into Shoulderstand (or I think of it more as a supported Headstand).
Even though it seems like this pose is more challenging for the person on the top since she's working hard to stay balanced, the person on the bottom is also doing a lot of work to keep his thighs stable and hold his partner up. So it's important for both partners to talk to each other during this pose, and let the other person know if they need a break.
To release this pose, Partner #2 folds at her hips and places her feet gently back on the ground and stands up. Then they switch positions and try it again.

Fit's Tips: If you're a little nervous about falling over, have a trusted friend stand next to you so they can catch you in case you start to lose your balance.

Strike a Yoga Pose: Half Wheel

FitSugar — Tue, 04 Sep 2007 03:30:00 PDT

Backbending poses are great for opening your heart and chest, both figuratively and literally. I love this particular backbend because not only does it increase flexibility in your spine, but it also stretches out your shoulders and the back of your neck. Because it doesn't require a lot of energy, it has both a calming and energetic effect on the body and mind.

Sanskrit Name: Setu Bandha Sarvangasana
English Translation: Bridge Pose
Also Called: Half Wheel

Want to know how to get into Half Wheel? Then

Begin lying flat on your back with your arms along the sides of your body, with your palms facing down.
Bend your knees and place your feet flat on the floor. Walk your heels as close as you can to your bum, and turn your heels out slightly so the outside edges of your feet are parallel with the outside edges of your mat.
With your palms and feet pressing firmly into the ground, lift your hips up. Try to keep your thighs parallel.
Stay here, or clasp your hands together below your pelvis, extending through your arms. I like to rock my weight from side to side so that I can pull my shoulders in and bring my shoulder blades closer together.
Stay here for 5 or more deep breaths. Try to keep lifting the hips up as high as you can, and gaze towards your belly. You can watch to make sure you are doing ujayi breathing correctly. Your stomach should remain still, and you should be able to see your ribs expanding and contracting with each complete breath.
After you've had enough, gently drop your bum back onto the ground. You can repeat this pose again after taking a break, or stretch through your lower back by hugging your knees into your chest.

Fit's Tips: Half Wheel pose and the knee hug counterpose is great to do if you suffer from lower back pain.

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!

4 Moves to Say Goodbye to Saddlebags

Self — Wed, 08 Feb 2012 04:54:13 PST

We are pumped to share one of our favorite stories from Self here on FitSugar!

If you're saddled with saddlebags, you probably think you got the short end of the family gene pool stick. But, lucky for you, those pesky fat deposits surrounding your hips, thighs, and butt are far easier to banish than, say, Great Aunt Hilda or your bossy big sister. "Saddlebags are largely determined by genetics, hormones, and age, but women can still affect the shape of their bodies through nutrition and exercise," says Rebekah Rotstein, a New York-based Pilates instructor who recently released the Pilates For Buff Bones DVD.

Not sure where to begin? Rotstein recommends utilizing large muscle groups rather than relying on spot training for fast results. "Pilates get results because it's a whole-body exercise program and works your muscles synergistically," she says. "Muscles aren't meant to function independently but as a team!"

Just remember to keep your expectations realistic. No workout in the world can turn you into Cameron Diaz overnight. "All women have padding at their hips, no matter how thin we are (even Diaz!)," says Rotstein. "It's what differentiates us from men and accentuates the curves you've got!"

To tone up those saddlebags fast, add these four moves to your regular workout routine. Check out the moves after the break.

Namaste on Your Way: Yoga Journal's FindYoga

Jenny Sugar — Wed, 16 Nov 2011 14:09:36 PST

Whether you're visiting your in-laws or on a business trip, spending a few days in a new location doesn't mean you have to put your yoga practice on hold. Word of mouth is great for finding a yoga studio nearby, but if there's no one around to give you a recommendation, you can turn to your iPhone, Blackberry, or Android and use Yoga Journal's new app FindYoga.

This free app is a cinch to use and can find you a yoga studio faster than you can chant "om." Just type in the zip code, tap "Search Listings," and it will offer you a directory of reputable yoga studios in the area complete with a phone number, website, description of the studio, and a map to get you there.

Not sure about the styles of yoga offered? Just tap "Styles" and there's a comprehensive list of 25 different types of yoga so you know what to expect from a class whether it's ashtanga, forrest yoga, or vinyoga. An extra bonus is the "Poses" section that includes 360-degree instructional videos that talk you through fundamental poses like Bridge, Wide-Legged Standing Forward Bend, and Butterfly. Sanskrit names of poses are included for beginners since many teachers use them in class. If you travel a lot, this is a helpful app you'll definitely want to download.

Scarlett Johansson Reveals Her Nude Photos Were Intended For Ryan Reynolds

Allie Merriam — Tue, 01 Nov 2011 07:16:54 PDT

Scarlett Johansson is on the cover of December's Vanity Fair and, inside, addresses her nude photo scandal once again. She was also on CNN in September to speak about how she believes that actors are entitled to their own personal privacy, but seemed happy to divulge some personal information to the magazine regardless. We Bought a Zoo star Scarlett spoke about the artistry behind her shots as well as how they were intended for the eyes of her then-husband Ryan Reynolds only. She also touched on how hard it was to go through their public split right after she wrapped up a Tony-winning Broadway run in A View From the Bridge. Scarlett said:

On the poses: "I know my best angles."
On the intended recipient: "They were sent to my husband. There’s nothing wrong with that. It’s not like I was shooting a porno. Although there’s nothing wrong with that either."
On the tough time after her divorce and wrapping up a run in A View From the Bridge: "I didn’t really know what to do with myself. It was such a strange time. There was nothing that was interesting to me. I had a very public separation. It was difficult. I felt very uncomfortable."

Ben Affleck, Anne Hathaway, George Clooney, and More Take Hollywood Film Awards Stage

Allie Merriam — Tue, 25 Oct 2011 07:53:32 PDT

The Hollywood Film Awards took place last night at LA's Beverly Hilton Hotel, and once the famous guests like George Clooney and Stacy Keibler left the red carpet, the show began inside the ballroom. George was onstage to accept his Hollywood Actor Award from his Descendants costar, Beau Bridges, and humbly told the audience of his award, "I am very lucky. I'm a lucky man." My Week With Marilyn star Michelle Williams, meanwhile, won the female counterpart with the Hollywood Actress Award. Ben Affleck, sporting his long Argo locks, made a special appearance to honor Hollywood Cinematographer Award recipient Emmanuel Lubezki. The men worked together on Terrence Malick's still-untitled upcoming picture.

The many ladies of The Help, including Emma Stone, Allison Janney, Viola Davis, Cicely Tyson, Ahna O'Reilly, Octavia Spencer, Bryce Dallas Howard, and Mary Steenburgen were together to accept the Hollywood Ensemble Award and to pose with their new statues backstage. Further nods went to Diablo Cody with the Hollywood Screenwriter Award, Moneyball's Bennett Miller with the Hollywood Director Award, and Joseph Gordon-Levitt with the Hollywood Breakthrough Actor Award. Joseph was handed his prize by his Dark Knight Rises costar Anne Hathaway, who was decked out in a floral Erdem dress.

Javier Bardem Celebrates His Commercial Success Overseas

Katie Henry — Mon, 14 Mar 2011 03:05:00 PDT

Javier Bardem arrived on the set of a commercial in Barcelona on Friday sporting his trademark stubble and a big grin. He's back to work after spending award season on the West Coast with his wife Penelope Cruz and their new baby boy, Leo. Penelope looks heavenly posing with Jeff Bridges for Annie Leibovitz's latest fairy-tale inspired photo shoot, and this Summer she'll play opposite Johnny Depp in another Disney venture, Pirates of the Caribbean: On Stranger Tides. Javier has a few projects in the works as well with rumors he'll be teaming up with goatee wearing Brad Pitt in the heist flick Cogan's Trade and starring as a villain in Daniel Craig's next James Bond film.

Strike a Yoga Pose: One-Legged Half Wheel

FitSugar — Mon, 16 Aug 2010 03:00:14 PDT

Backbending poses open your heart, both figuratively and literally. While Full Wheel is probably the most well-known backbend, it's also one of the most challenging. This variation of Half Wheel will increase flexibility in your spine and shoulders while also toning your thighs.

Sanskrit Name: Eka Pada Setu Bandha Sarvangasana
English Translation: One-Legged Half Wheel

Keep reading to learn how to do this pose.