FitSugar

Strike a Yoga Pose: Double Pigeon

FitSugar — Mon, 30 Aug 2010 10:00:34 PDT

I love hip opening poses and Double Pigeon might just top my list of faves. This pose allows the hips to open like Pigeon pose, but also simultaneously stretches both glute muscles and the lower back. This pose is great for yoga beginners, runners, bikers, and expectant mothers preparing for labor.

Start seated in butterfly, then move your right foot slightly away from you (essentially to get it out of the way for a moment).
Bring your left knee in front of your left hip with you left shin parallel to your pelvis and your knee bent to 90 degrees.
Using your hand, place your right ankle on your left knee. You want your shins stacked on top of each other. Try to bring them so they're parallel with each other - use the edge of my mat as a guide. You'll know you're doing it right when you gaze down, and see that your legs make a little triangle.
You may find your top knee to be way high up towards the ceiling - that's OK; it just means that your hips are tight, so just stay where you are and breathe. Working on this pose will help to open those tight hips, so try not to get frustrated. Wherever you are in poses is where you should be.

Learn how to go deeper into the pose when you

If it feels comfortable, place your hands in front of your shins and walk them out as far as you can, folding your chest towards your legs. Move slowly because this pose can go from easy to intense with the slightest movement.
Stay here for at least five breaths. If you can, I recommend hanging out in this pose for a few minutes though - your hips will feel amazing.
When you're done, slowly step your feet back to Downward Facing Dog, and when you're ready, step your right knee forward and do the other side.

If you love this hip opener then give Seated Pigeon a try. It's great to do at work - just don't mind the weird looks from your co-workers.

Inversion Issues: How to Remedy Common Shoulderstand Complaints

Jenny Sugar — Fri, 25 May 2012 00:14:27 PDT

You're loving your yoga class from Half Moon to Pigeon Pose, but as soon as you get to Shoulderstand, you're less than psyched. Although a basic - challenging, but basic - pose, Shoulderstand can put you at risk of strain and injury when done incorrectly. Turn this pose into your favorite by checking out these common complaints and ways to remedy them.

"I Can't Breathe"
If you're well endowed or carry extra weight in your belly, then gravity causes added pressure on the lungs and throat, making it tough to take in a deep breath. A supportive bra and fitted top can help, but if you still have trouble breathing, then changing how you do the pose will make a huge improvement. Instead of stacking your pelvis and feet directly over your shoulders, hinge at your hips slightly, pressing them away from your face so your feet extend slightly behind your head.

Still can't breathe? Try the Legs Up the Wall variation; rest your lower back on your mat or, to give your hips a little lift, rest your lower back on a folded-up blanket or flat bolster.

Continue reading to learn how to alleviate neck pain and feelings of imbalance while in Shoulderstand.

Stretch Those Tight Hips and Lower Back

FitSugar — Sat, 31 Mar 2012 19:16:40 PDT

If you have the ever popular office job that involves sitting at a desk for eight hours a day, it can wreak havoc on your precious body creating tight hips and lower back pain. Many stretches for your hips also stretch out your lower back, so these poses are like two for the price of one.

Butterfly

Sit on the floor, bend both knees, and bring your feet together. Using your hands, open your feet up like a book, pressing your knees toward the floor with your elbows. If you want more of a stretch, extend your arms out in front of you.
Stay here for five breaths.

Continue reading to learn how to do three more hip-opening yoga poses.

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.

Doctor Who Recap: The Wedding of River Song

Kelly Schwarze — Mon, 03 Oct 2011 16:53:42 PDT

We've been marching ominously toward the Doctor's fate at Lake Silencio in the second half of season six. The finale "The Wedding of River Song" does answer a lot of our questions, but in Doctor Who style, new threads and mysteries are added to the timey-wimey jumble.

The episode begins in an earth where everything is askew; time stopped ticking and remains set on April 22, 2011 at 5:02 p.m., the Doctor's death date. All of time and history are happening at once because the fixed point of the Doctor's death was rewritten. River Song, the impossible astronaut of the Utah lake refuses to kill the Doctor. The Doctor, with the aid of Amy, Rory (again as a soldier), and River herself must kill the Doctor to save the universe from the Silence.

Check out my most memorable moments from the finale.