FitSugar

Yoga Props Explained: Blocks

FitSugar — Mon, 23 Jul 2007 02:30:00 PDT

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

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

Keep Running: Prevent Plantar Fasciitis With These Tips

Susi May — Mon, 06 Feb 2012 03:06:42 PST

From pounding the pavement running to spending a day in fashionable shoes that lack proper support, feet take a beating. If you're training for a race this Spring and upping your mileage, it pays to show your peds some love. You can do some preventive prehab to avoid coming down with a case of plantar fasciitis. This painful condition, which can be common in new runners and affects women more than men, occurs when the the fibrous band that runs from the heel bone to the base of the toes stretches too far and tears. These micro tears cause inflammation of the fascia and the tissues surrounding it, making every footstep painful and abruptly stalling your training schedule. If you're experiencing some unexplainable heel pain, try these methods to keep plantar fasciitis at bay.

Go Deep Into Your Forward Bend

Jenny Sugar — Mon, 16 Jan 2012 00:10:41 PST

If you run, bike, ski, or sit at a desk all day, chances are your hamstrings are screaming for some attention. Get on the floor and give them what they crave - a seated forward bend. This pose looks simple enough, but here are some ways to increase that deep stretch in the backs of your legs.

Before folding forward, sit with your legs straight out in front of you. Take your right fingertips and pull the flesh of your glute up and away from the sit bone. Repeat on the: left hand moves left cheek. Moving the cushioning of your seat out of the way helps target your hamstrings more effectively in the stretch.
While still sitting upright, increase the stretch in the backs of your legs even further by gently pressing the backs of your knees into the floor. Flex your feet to also engage your calves and shins, but do keep your heels on the floor so you don't hyperextend your knees.
Actively roll both thighs inward, creating a more grounded base for your hips to hinge from. This action in the thighs also help keep the feet flat, as the pinky toe side of the foot has a tendency to curl away from you.

Continue reading to learn

Tiny Yet Mighty Tips For Beginner Yogis

Heather Dale — Tue, 10 Jan 2012 02:50:16 PST

Perhaps signing up for yoga classes was one of your healthy New Year's resolutions? I have found that yoga can be practiced by anyone at any age and it does a body good . . . both inside and out. And contrary to popular belief, yoga is so much more than just stretching - it's a union of the mind, body, and spirit. Here are some tips I've learned after years of practice that should help you get started.

Inhale and exhale: Breathing is an integral part of yoga. It's easy to become so focused on achieving a particular pose that we tense up and forget to breathe. Proper breathing in yoga keeps you mindful of your practice and aware of each movement. Once connected to your breath, balance improves, muscles relax, and you're less prone to injury - hello, oxygen! The best way to breathe during yoga is deep down in your diaphragm (the large muscle right below your lungs). Slowly expand the lungs, pressing down the diaphragm, and causing your abdomen to expand as your lungs fill with air.

Keep reading for more tips.

15 Smart Things You Can Do With $100

Business Insider — Tue, 13 Dec 2011 00:15:47 PST

We're thrilled to present this smart Business Insider story here on Savvy!

At first blush, $100 is only $100. It's so easy to fritter away on eating out, entertainment, or booking a trip online.

But you should never underestimate how far $100 can go, even in this economy.

"It's smarter to put that money away because once it's in your pocket, it's pretty much gone," says Joel Larsen, a certified financial planner based in Davis, Calif.

No matter where you are in your financial life, we've compiled 15 tips to help you stretch that Benjamin.

Open a college savings account

"A lot of people will say, 'it's only $100,'" says Larsen, but if you were to save $100 a month over 20 years at a 7% rate of return, you would amass $52,092.67. Impressive, right?

Depending on your financial picture, you'll need to shop around to find the right plan based on investment performances, expenses, and tax exemptions.

Andrew Schrage, founder of the personal finance site, Money Crashers, recommends looking into a 529 College Savings plan set up by governments or colleges to help parents save.

"One of the primary benefits of a 529 savings plan is that it offers tax protection from the federal government," he says. "Also, you may be eligible for tax protection from the state government."

Read on for more.

How Yoga Classes Can Make You Sick

Jenny Sugar — Thu, 13 Oct 2011 11:30:01 PDT

Sweating it out in yoga class could result in a case of the sniffles, and not because you're sweating out toxins. You get sick because you're coming in contact with germs and your immune system is losing. Here are four ways to effectively battle germs during yoga class.

Borrowing a studio mat: I don't know what's more gross: how many people have sweat on those mats, or when was the last time these communal mats were cleaned. Either way, eww. It's time to invest in your very own yoga mat to keep germs at bay.
The teacher assists you: Of course the instructor is only trying to correct your alignment and help you get a deeper stretch, but she also helped Ellen, and Bobby, and Sue, and who knows who else and what germs they have. During cold and flu season I politely opt out of assists, and I've noticed a huge decrease in how often I come down with a cold.

Keep reading to learn more strategies for staying well while getting your asana on.

Beyond the Basics: 5 Helpful Quad Stretches

Michele Foley — Thu, 26 May 2011 09:48:37 PDT

After a series of outdoor runs this week, I wasn't prepared for how on fire my quads would feel during today's yoga class. Going through the Warrior poses proved difficult, and by the time we moved into a variation of pigeon pose, I was breathing deeper than ever before. It was a good reminder that even though I always stretch after working out, I don't give enough attention to my quads - a much overworked and overlooked muscle group. Whether a runner, hiker, or cyclist, everyone can benefit from giving their quads a little extra love. Here are five stretches to get you started.

Standing Quad Stretch. This basic quad stretch is probably one you're already familiar with. It's great because you can do it almost anywhere - you don't need a lot of space or equipment because you can do it right where you're already standing. Make sure your knees are touching when you do this stretch and hold on each side for 20-30 seconds. And, if you can't balance, don't worry - just use the wall to support yourself.
Lying Side Quad Stretch. Sometimes during my yoga practice, or while I'm in bed, I'll do this stretch. It's a bit more relaxing, and you don't have to worry about falling over! Try it the next time you're watching TV.
Kneeling Quad Stretch. This stretch is a variation of the basic standing stretch, but the support of the wall will give it a bit more intensity. If you have bad knees this might not be the stretch for you - I recommend making a knee pad out of a small towel.
Double Quad Stretch. Take that kneeling stretch to the floor, and by doing so makes things a little more intense! The upside is that you'll be lying down, which is pretty relaxing.
Half Frog Pose. While many yoga poses challenge your muscles to work harder, many offer relief. Half Frog pose is a great one to do after a series of challenging standing poses like the Warrior Triangle sequence. It will be a deeper quad stretch than you might be used to, but it's well worth it. If Half Frog pose still feels like kid stuff, challenge yourself with Frog pose instead, which stretches both quads simultaneously.

New Hybrid Class: Spinning and Yoga

Susi May — Tue, 14 Jun 2011 12:36:43 PDT

Since the new millennium rolled around, it seems like the ancient practice of yoga has been mixed with almost every form of exercise, from the Pilates hybrid Yogalates to kickboxing's Koga. A new yoga mashup is making its way into the fitness world: yoga and spinning. Before your third eye conjures up images of holding a downward-facing dog while clipped in on a stationary bike, let me explain that the 60-minute classes are divided into two half-hour segments: 30 minutes of spin followed by 30 minutes of yoga. After taking a class at YAS Fitness Center in LA recently, I can attest that this blend makes great sense.

Keep reading to learn more about this new hybrid class.

Workout Essentials That Aren't Just For Yogis

Heather Dale — Thu, 12 May 2011 10:26:02 PDT

The first time you walked into a yoga studio you probably saw a wall of blocks like the ones above, and a few of these foam cylindrical tubes lying around too. I'll admit it, at first I didn't quite know what purpose either of these items served. But after taking a few classes that incorporated both blocks and rollers, I was instantly hooked! What's great about both yoga blocks ($15) and foam rollers ($20) is the fact that they are not only for Pilates and yoga classes (although they are superb with both), but they can help you in your everyday workout routines as well. Keep reading to find out why.

Why FitSugar Readers Love Yoga

FitSugar — Wed, 25 May 2011 01:35:27 PDT

We love reading all the reasons why FitSugar readers love yoga! Here are some of the quotes our members posted in the Get Fit For Summer community group as part of the seventh challenge in the Get Fit For Summer giveaway. By doing so, they're eligible to win a $100 New Balance gift card!

lindsgiles - "I run a few half marathons each year and when it gets to training time I normally get super tight. I was limping around and having hip pain until I started incorporating yoga into my weekly workout routine . . . I have seen how it challenges my fitness as far as strength, balance, flexibility, and even cardio. I have started attending a hot yoga class each weekend and I love the heat and being able to get deeper into the poses."
Sarah10563 - "I am an avid outdoors runner, have a gym membership mainly for body pump classes, but I also joined a bikram yoga studio because I believe it is the spa treatment of exercise. It lets you push your body to a different kind of limit that running and other exercise can't achieve. Afterward I usually feel completely relaxed and a sort of high that is amazing."

Keep reading to see what other readers had to say!