FitSugar

Partner Yoga Pose: Butterfly Pull

FitSugar — Fri, 01 Feb 2008 11:30:00 -0800

Most of us can always use some lower back stretches, and this one called Butterfly Pull stretches your entire spine and opens your hips as well.

Partner #1 (blue shirt) sits in Butterfly pose with his heels together and knees out wide.
Partner #2 (no shirt) sits with his legs straight facing Partner #1, and places his feet on Partner #1's shins.
Both partners hold each other's hands or wrists. Partner #1 folds forward over his feet as Partner #2 leans back, pulling him deeper into the stretch.
They hold for five or so deep breaths, making minor adjustments if necessary. Then both partners slowly sit back up and they switch roles.

Source

Partner Yoga Pose: Back-to-Back Butterfly

FitSugar — Fri, 22 Aug 2008 16:00:00 -0700

Butterfly pose is one of my favorite hip openers, and there are many Partner Yoga moves that involve this pose. There's the Butterfly Pull, Butterfly Supported Forward Bend, and Seated Butterfly Lounge is great way to stretch. If you have tight hips then you will appreciate trying Back-to-Back Butterfly with a partner since this variation deepens the stretch and it is only slightly hands-on compared to a couple of other partner poses.

To give it a try read more.

Partner #1 and Partner #2 sit with their backs touching and their legs out in front of them. They each bend their knees and come into Butterfly.
Then they reach their arms behind their backs and rest their palms on their partner's knees.
If it feels OK, each person gently presses down, increasing the intensity of the stretch in their partner's hips. It's important to communicate here. Each person should tell their partner to push harder or push less.
They stay like this for five breaths or more and then release.

Get It Up, Your Heart Rate That Is: Swimming Sprints

FitSugar — Thu, 09 Oct 2008 05:30:00 -0700

Many of us are starting to move our workouts indoors. Temperatures are cooling off and daylight is becoming increasingly limited; the days are going to get even shorter. One way to move your cardio inside is swimming and here is a fun workout to try. Sprinting intervals are not just for running; they're great for the pool too. I suggest adding some sprints into your swimming workouts to keep things fresh and challenging. Check out this simple workout and try it next time you head to the pool. Better yet, print it out and use it as your excuse to head to the pool. I have even added some kicking sprints to target your legs too.

To see the workout, just read more.

Warm up:
100 yrds Freestyle - easy
50 yrds kick Freestyle
50 yrds kick Backstroke
50 yrds kick Breaststroke
100 yrds pull* Freestyle

The Main Event:
200 yrds Freestyle

Sprints
8 x 25 yrds alternating Freestyle, Backstroke, Breaststroke and Butterfly***
(rest :10)**

200 yards Freestyle

Kick Sprints
4 x 25 yrds Freestyle kickboard sprint
(rest :20)
4 x 25 yrds Breaststroke
(rest :20)

200 yards Freestyle
100 yards Breaststroke

Cool Down:
50 Backstroke
50 pull Freestyle
100 Freestyle - easy

* Pull: Hold a buoy with your legs and use only your arms to swim
** Rest the listed amount between reps/laps
***If you don't swim Butterfly, substitute Freestyle

This workout is 1650 yards, a mile. A swimmer's mile is 1500 meters, or roughly 1650 yards - 66 lengths in a 25 yard pool.

Fit's Tips: If you are new to swimming check out this beginner's program to get you from sitting on the side of the pool to swimming a mile.

Source

Stretch It: Extended Pigeon

FitSugar — Thu, 30 Oct 2008 13:00:00 -0700

Why is it that so many of the things we do daily like sitting at a desk, running, biking, and walking make our hips so tight? I combat this daily tightness by doing stretches like Butterfly or the even more relaxing Supported Sleeping Butterfly that both open my tight hips. I also like the yoga position descriptively titled Head to Knee, but my favorite hip opener is Pigeon. Here's another variation on the yoga pose, so add this stretch your routine.

Music: "Diana," by Troika

To learn how to do this hip stretch read more.

Squat down on the floor with both feet together. Place both hands on the floor in front of your feet.
Step your left foot back so that your left knee and the top of your foot are on the ground. Your left leg should be fully extended behind you. Your right knee should be directly above your ankle.
Now slowly lower your right knee to the ground so that you're resting on the outside edge of your right foot (the sole of your foot won't be on the ground). Make sure to keep your head lifted, relax your shoulders, and allow gravity to pull your hips toward the ground.
Stay like this for 30 seconds or more. When you're ready to come out, lift your right knee back to center. Tuck your left toes and lift your left knee off the ground. Then step your left foot forward to meet your right. Repeat this stretch on the left side.

Partner Yoga Pose: Butterfly Supported Forward Bend

FitSugar — Fri, 09 May 2008 11:00:00 -0700

One reason I love partner yoga poses that allow you to relax and slowly get deeper into poses. This pose Butterfly Supported Forward Bend, will also bring you a little bit closer to your yoga partner; it is definitely intimate, but it allows for a deep stretch in the hips, lower back, and shoulders from the Butterfly, as well as relaxing hamstrings stretch from Seated Forward Bend. Why not take this opportunity to get to know someone a little bit better while you stretch your hips?

Want to give it a try? Then read more.

Partner #1 (man) sits on a mat. He bends his knees and brings the soles of his feet together, and comes in Butterfly pose.
Partner #1 (woman) sits down opposite Partner #2, with her feet slightly wider than hips-width distance apart. She places the soles of her feet on Partner #1's shins.
Then Partner #1 leans forward, extends his arms straight out and reaches for Partner #2's thighs, or if he can, wraps around her lower back.
Then Partner #2 can fold forward and rest her torso gently on Partner #1's upper back, placing her hands on his lower back. Each person can use their hands to pull against their partner to get a deeper stretch.
They stay like this for five or more breaths, and when they're ready to come out, they both sit up and then switch roles.

Get It Up, Your Heart Rate That Is: Swimming Sprints

FitSugar — Wed, 28 Nov 2007 04:00:00 -0800

Cold, short days move many workouts indoors and I often head to the pool for a cardio workout. Intervals are not just for running; they are great to add into your swim workouts too. There are some kickboard sprints to focus on toning the legs.

Here's a workout for you to try:

Warm up:
100 yrds Freestyle - easy
50 yrds kick Freestyle
50 yrds kick Backstroke
50 yrds kick Breaststroke
100 yrds pull* Freestyle

The Main Event:
200 yrds Freestyle

Sprints
8 x 25 yrds alternating Freestyle, Backstroke, Breaststroke and Butterfly***
(rest :10)**

200 yards Freestyle

Kick Sprints
4 x 25 yrds Freestyle kickboard sprint
(rest :20)
4 x 25 yrds Breaststroke
(rest :20)

Cool Down:
50 Backstroke
50 pull Freestyle
100 Freestyle - easy

* Pull: Hold a buoy with your legs and use only your arms to swim
** Rest the listed amount between reps/laps
***If you don't swim Butterfly, substitute Freestyle

This workout is 1350 yards, or about .82 miles (a swimmer's mile is 1500 meters, or roughly 1650 yards - 66 lengths in a 25 yard pool).

Fit's Tips: If you are new to swimming check out this beginner's program to get you from sitting on the side of the pool to swimming a mile.

Source

Learn to Love: Backstoke

FitSugar — Wed, 11 Apr 2007 11:57:58 -0700

For me, swimming is a natural complement to running. It is cardio and strength training all in one and oh so easy on the knees compared to running. Plus it is great to focus on the upper body, since running really works the legs. I will admit there are some strokes I used to avoid (and some I think I will never master like Butterfly...hmmm, I see a new goal in my future), like backstroke. I think I swam in fear of bonking my head on the edge of the pool. Now I love it and consider it the most elegant of strokes.

So here are a few pointers on my new favorite stroke.

To not bonk your head, count the number of pulls it takes to swim the length of the pool if there are no rope or flags hanging near the ends of the pool. Most pools usually hang their flags about 2 yards from the end of the pool. Count how many strokes you do after your head clears the flags before you reach the wall. For me it is 5 pulls and after 5 I just keep one arm above my head and kick until my fingers touch the wall.
Keep your head back and imagine you are placing your noggin on a pillow as if to sleep. Keeping your head back and relaxed helps to get your hips and chest up which decreases the drag of your body making you faster and more efficient.
Your arms should stay 180 degrees from one another, like a propeller. So one arm will be by your ear with the other by your pelvis. Keep them in close to your body and don't let them wander away from your torso.
Rotate your shoulder outward so your pinky enters the water first. You should feel like you are doing a Miss America wave to the sides of the pool.
Keep your torso stable from hips up to the shoulders and rotate the torso towards the arm that is pulling - you will twist naturally so don't interfere with the natural rotation. You should initiate this move from the pelvis - this also makes it much easier to get the pinky into the water for your pull.
Keep the rhythm of your flutter kick (alternating legs) steady and try to do the same number of kicks through each cycle of arm pulls. The legs don't really do much to propel you forward, but the kicking can help stabilize the body. The knee should bend a little as the leg goes down and it doesn't need to go below 30 degrees from horizontal (or the surface of the water).

See you at the pool.

Strike a Yoga Pose: Balancing Lotus

FitSugar — Mon, 22 Oct 2007 04:00:00 -0700

If you're loving stretching out your upper back and neck doing Shoulderstand and Ear Pressure pose, you're going to love doing Balancing Lotus. This pose also works your back and core muscles, and it's fun to practice staying up.

Sanskrit Name: Urdhva Padmasana
English Translation: Upward Lotus Pose
Also Called: Balancing Lotus

Want to know the secret for staying balanced without falling? Then read more

From Ear Pressure Pose, lift your knees back up and work on folding your legs into lotus. If you can do it without using your hands, that's awesome. If not, use your left hand to pull your right foot into your left hip. Then use your right hand to pull your left foot over your right shin and into your right hip.
If lotus isn't happening for you (it requires open hips), don't force it since you can really damage your knees. You can either cross your legs at the shins (just as you would if you were sitting), or bend your knees out wide and bring the soles of your feet together (like Butterfly).
How do you stay balanced? Keep your hips over your shoulders and let the weight of your knees fall into your palms and lock your arms straight. Use your back and core muscles to keep your spine long and strong. It takes some practice, but you'll soon get the hang of it.
Stay here for five or more breaths. Then undo your lotus legs, keep your knees close to your chest and slowly roll down one vertebrae at a time until your spine is all the way on the ground. Pull your knees into the chest and wrap both arms in front of your shins. Give yourself a big hug, releasing the lower back.

That's it. Have fun working on this pose. Be sure to take your time coming out of it, since it's a pretty intense neck stretch.

Get It Up - Your Heart Rate, That is: Swimming

FitSugar — Wed, 09 May 2007 08:45:00 -0700

Spring is here and it is getting warm!!! Why not swim outdoors to get your body bikini ready? Remember cardio will burn fat all over your body, helping to get you toned and buff for the revealing fashions of summer and swimsuits.

Here's a workout for you to try:

Warm up:
100 yrds Freestyle - easy
50 yrds kick Freestyle
50 yrds kick Backstroke
50 yrds kick Breaststroke
100 yrds pull Freestyle

The Main Event:
400 yrds Freestyle

Sprints
8 x 25 yrds alternating Freestyle, Backstroke, Breaststroke and Butterfly
(rest :10)
Note: If you don't swim Butterfly, substitute Freestyle

100 yrds Backstroke
100 yrds Breaststroke

Cool Down:
50 kick Freestyle
50 kick Backstroke
100 Freestyle - easy

This workout is 1350 yards, or about .82 miles (a swimmer's mile is 1500 meters, or roughly 1650 yards - 66 laps in a 25 yard pool).

Strike a Yoga Pose: Lotus

FitSugar — Mon, 03 Dec 2007 04:00:00 -0800

Lotus is the next pose in the closing sequence of Ashtanga Yoga after Bound Lotus. This is the pose I'm sure everyone thinks of when they think of yoga. It's a calming pose that many people choose to meditate in, and many yoga classes often begin or end in this pose.

Sanskrit Name: Padmasana
English Translation: Lotus
Also Called: Pretzel

If you are following the closing sequence, and doing Lotus pose after doing Bound Lotus pose, all you do is release your hands from behind your back and place the backs of your hands on your knees. Touch your thumb and index finger together, and extend your other three fingers down towards the floor. Tuck your chin in slightly towards your chest and gaze softly at your nose.
If your legs don't do lotus pose, then you can come into half lotus, where your right heel is pulled up to your left hip, and your left foot is on the ground under your right thigh. If half lotus doesn't work for you either, just sit cross-legged with your ankles under opposite calves.
Use your abdominal muscles to keep the spine strong and tall. Relax your shoulders away from your ears, and concentrate on ujjayi breathing where the belly is still and you breathe into the rib cage. Stay here for 10 deep breaths.

Fit's Tips: As I said with Bound Lotus, if you're working on getting your legs to do lotus, practice hip opening poses such as Butterfly, Pigeon and Double Pigeon.