FitSugar

Strike a Yoga Pose: Three-Legged Dog

FitSugar — Mon, 25 Feb 2008 04:00:00 -0800

Downward Facing Dog pose is a total body pose that's great for stretching out your shoulders, lower back, hamstrings, and calves. It can be really difficult at first, but since it's a pose that's done the most often during a class, you can build your upper body strength fast, so it becomes more of a relaxing pose. To make it more challenging, try this fun variation called Three-Legged Dog. It will open your hips and work on your balancing abilities.

Sanskrit Name: Tri Pada Adho Mukha Svanasana
English Translation: Three-Legged Downward Facing Dog Pose
Also Called: One-Legged Dog

To find out how to get into it read more

Begin in Down Dog. Step both feet together so your big toes are touching.
Shift weight into your hands and your left foot equally. Then raise your right leg up to the ceiling. Try to keep your shoulders parallel with the ground and gaze at your left thigh or up towards your belly to help you stay balanced. To feel the stretch in your left hamstring, try to keep pressing your left heel down towards the ground.
Stay here for five or more breaths, then lower your right leg down and switch sides.

Partner Yoga Pose: Triple Down Dog

FitSugar — Fri, 28 Sep 2007 15:45:00 -0700

Downward Facing Dog is a total body workout. It stretches your hamstrings and strengthens your upper body. If you do the Partner Yoga pose Double Dog, the person on the bottom gets even more of a deep stretch, and the person on the top gets a killer upper body and core workout.

What happens if you do Triple Dog with three people? It feels amazing to be physically connected to two other people like this. It takes even more strength and communication to get into this pose (and stay in it), but when you do, it's an amazing feeling.

To find out how to get into it, read more

Partner #1 begins in Down Dog. Partner #2 stands on the left side of them.
Partner #2 places their hands about 8 to 12 inches in front of Partner #2's hands.
Partner #2 lifts their right leg and places their foot on the bone (the back of the pelvis) above Partner #1's bum. Partner #2 repeats this action with their left foot, bringing it to the Partner #1 left backside. Partner #2 cups each side of Partner #1's pelvis with their feet. Partner #2 is basically doing Down Dog on top of their partner. Hence the name - Double Dog.
Now Partner #3 stands on the left side of Partner #2 and gets into Down Dog, with their feet cupping above Partner #2's pelvis.
This pose gets intense quickly because it takes a lot of strength to stay in it. Just make sure all three partners are communicating the entire time.

Fit's Tip: After you've had fun practicing with three people, try it with four or more. It is a veritable downward dog party!

What's Up Dog? Are You Down (DOG?)

FitSugar — Sat, 19 May 2007 02:00:00 -0700

Remember waking up on Saturday morning and watching cartoons? Well this video, while not a cartoon, is quite cartoonish. It is super cute, so beware 'cause you might just start singing this catchy song soon after watching the video.

You've got to get up to get down! Down Dog that is. Check out this adorable musical explanation of Sun Salutation A from The Ohmies (ha, get it? Om. Too cute). It's called "Up/Down Dawg."

You've got to do Up Dog, and then Down Dog. Are you down (dog)?

A Week of the Happy Healthy You

FitSugar — Sat, 24 Mar 2007 12:00:00 -0700

Planning on eating at Panda Express this weekend? Check out this nutritional breakdown first. It'll help you make a healthy choice.

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Exercise your political rights and sign this PHIT petition.

Don't forget to practice your Downward Dog and your Sun Salutation. It is the weekend you have some time to try yoga.

Strike a Yoga Pose: Downward Facing Dog

FitSugar — Wed, 14 Feb 2007 10:00:00 -0800

We've reached the last pose in the Sun Salutation A. Downward facing Dog, or Down Dog as I usually call it is one of the toughest poses to hold in yoga. It works every part of your body, and when you first begin to do yoga, you have a hard time holding this pose for more than 2 breaths. After you practice for a while, you'll build up the muscles and strength in your arms to hold yourself up, and then Down Dog actually becomes somewhat of a resting, relaxing pose.

This pose strengthens all the muscles in your arms, but could put strain on your wrists. You can prevent wrist pain by shifting weight into your fingertips, to take the weight off the heels of your palms.

You can also work your core muscles in this pose, by pulling your navel to your spine, and breathing into your ribs. You'll really feel a stretching in your hamstrings, calves and Achilles tendon. It's an all-around total body pose, which is why it's one of my favorites.

Here's how to get into it.

When you are in Sun Salutation A, once you get to the Standing Forward Bend pose, as you exhale, step or jump both feet back and come into 4-Limbed Staff pose. Eventually your body will be in one straight line.
From here, inhale and scoop your chest forward between your arms, coming into Upward Facing Dog pose. The only thing on the ground are your hands and the tops of your feet. Try to lengthen through your spine and draw your shoulder blades back and down away from your ears.
As you exhale, press into your palms and lift your hips up away from you, so you're in an upside down "V" shape called Downward Facing Dog. Spread your fingers wide and make sure you're creating a straight line with your middle finger and forearm. Work on bringing your heels down towards the ground. They should be slightly wider than your toes, so the outside edges of your feet are parallel with the outside edges of your mat. Work on holding for five breaths.

Fit's Tips: You can definitely work on holding this pose for longer to build and tone the muscles in your arms, upper back and shoulders. This is a great stretch to do after a run because it lengthens the backs of your legs, and if you bend your knees slightly, you'll feel a release in your lower back. While this pose may seem taxing at first, it will soon become your rest pose. So practice up!!!

Is Your Sticky Mat NOT So Sticky?

FitSugar — Wed, 24 Jan 2007 16:35:00 -0800

I recently bought a new yoga mat because well, my hubby took the car that had my prized Black Mat in it. And I REFUSE to use the nasty, stinky, dirty, germ-infested public mats you can rent at the studio.

So I bought a new mat that's a little less thick and a lot less heavy - so I could travel with it.

I was psyched to try my first Down Dog on it. At first it was really sticky and grippy - so I could push into my palms and get a good stretch through my back.

But a few minutes later, as we started warming up, my hands and feet began slipping away from me. My Down Dog was turning into a LONG Dog. I was getting really frustrated, but I should have expected it with a brand new mat.

Want some tips to get rid of the slick, and achieve the stick? Then read more

Wash your mat. A lot of mats come with some weird (and smelly) chemical on the surface, so just take your mat into the shower and rinse it with warm water. Don't use any soap as this will just increase the slipperiness. Hang it over your shower rod to let it air dry.
That didn't work? Wash it in the shower again, but this time gently scrub it with a new sponge with warm water and NO soap. Let it air dry.
Still no luck? Use it and DON'T wash it. Sometimes your mat just needs to be used. Your sweat helps to break it in and it'll become more sticky.

Still slipping? Try a different mat. Not all mats are created equal and there may be another one out there better suited for your needs. You can always bring along a towel to place under your hands or a rug.

But whatever you do - get this yoga mat problem fixed. Then you can spend more time relaxing and extending your muscles, not your postures.

Partner Yoga Pose: Down Dog Scorpion

FitSugar — Fri, 06 Mar 2009 15:00:00 -0800

Backbends top my list of favorite yoga poses. It feels great to arch my spine and stretch through my abs and chest. Some backbends are more challenging than others though, like Scorpion. Since it involves balancing on your forearms as well as bending your back, you might need a little help getting into it. You can do Scorpion on a ball or in front of a couch, but if you have a friend nearby, give this partner pose a try.

To see a video showing how to get into this, read more.

Partner #1 (black shirt) comes into Downward Facing Dog.
Partner #2 (lilac shirt) stands to the left side of Partner #1 and places her hands behind Partner #1's hands. Then she lays her belly on Partner #1's back, so her feet are off the floor.
Then Partner #2 presses her belly into her partner's upper back, lifts her legs up and bends her knees. She raises her head up, too, actively arching her spine, working on lowering her feet to her head.
Then Partner #2 lowers her legs back down, and steps her left foot and then her right onto the floor and stands up. Then they switch roles and Partner #1 gets a chance to try Scorpion.

Stretch It: Down Dog Crossing Shoulder Stretch

FitSugar — Thu, 19 Feb 2009 10:00:00 -0800

Don't be fooled - Down Dog isn't reserved just for yoga class. This pose is great for postrun or après-bike to stretch tight calves and hamstrings. It also works your shoulders and feels great on your lower back. I just learned a variation of this pose that stretches your shoulders and I want to share it with you.

You've seen the photos, now to learn the details of this stretch when you read more.

Begin in Downward Facing Dog pose, with both hands and feet flat on the floor or a mat. Your hands should be shoulder-width apart, and your feet should be hip distance apart. Spread your fingers wide and flare your heels slightly wider than your toes, so the outside edges of your feet are parallel.
Now lift your right hand off the floor and reach it toward your legs. Place your right palm underneath the inside of your left heel, clasping it firmly with your fingers. Then gently press your left heel down to the floor. You want to keep your right arm straight, as you actively press your torso to the left to increase the stretch in your right shoulder.
Stay here for 30 seconds, and then release your right hand back to Down Dog position. Repeat this stretch with the left hand under your right heel.

Pros and Cons of the Elliptical

FitSugar — Thu, 15 Oct 2009 05:50:09 -0700

Since running is one of my favorite forms of cardio, I'm a big fan of the treadmill when I can't get outside for a run. I'm also big into the elliptical, and by the looks of my gym, it appears tons of other people are too. While it's a popular piece of gym equipment for so many reasons, there are also some disadvantages to using one. Check out the chart below to see if an elliptical is the right machine for you.

Pros	Cons
The circular motion and the fact that you're not pounding your feet down with each step is easier on your knees than running outside on concrete or on a treadmill. The platforms for your feet are always free of rocks, trash, dog poo, and ice, so you can count on where you're stepping to be safe and clean.	Although using an elliptical is less impact on your joints, it also requires less effort, so people complain that it's too easy. Since your feet need to stay on those little platforms, you feel like you have less control over your movements, and it's less natural for someone who's used to running.

To see the rest of the pros and cons, read more.

Pros

Cons

You control the pace by moving your legs slower or faster.
By increasing the resistance of the foot pedals you can make your workout more challenging for your legs and booty. You can also pedal backward to focus on working your backside.
You can also get an arm and upper back workout by adjusting the tension of the handles.
Since you're inside, you can watch TV to beat boredom.
The readout keeps track of your workout data including time, speed, distance, and calories burned, so you can monitor your progress.
Whether it's a torrential downpour outside or it's nighttime, you can always get in your workout.
It's a safe way to burn calories if you're afraid to exercise outside in your neighborhood.

Since you're in control of how fast your legs are moving, it's easier to slack off as compared to using a treadmill, which keeps the same pace.
Since they're a one-size-fits-all kind of machine, someone who's got a naturally shorter stride may end up hyper-extending their knees, which could lead to injury.
If you don't belong to a gym, ellipticals aren't cheap and you'll end up spending around $2,000 for a good one.
Just like any other piece of cardio equipment, the repetition of doing the same thing over again can be so boring that you cut your workout short.
The readout on the machine may not be accurate.
Ellipticals require electricity, so they're not exactly the greenest type of exercise. Plus, if there's a power outage, you can't work out.

Source: Flickr User Jill Clardy

Strike a Yoga Pose: Handstand Scorpion

FitSugar — Mon, 05 Oct 2009 08:00:57 -0700

There are so many variations of scorpion pose like Locust Scorpion and Forearm Stand Scorpion, but Handstand Scorpion is my favorite. It's one of the most challenging poses you can try because it requires the three zingers - balance, strength, and flexibility.

Sanskrit Name: Vrschikasana B
English Translation: Scorpion B Pose
Also Called: Handstand Scorpion

To learn how to do this pose read more.

I know this pose is insanely difficult, so if handstand isn't happening for you quite yet, practice this pose in front of a wall.
Begin in Downward Facing Dog. If you're in front of a wall, place your fingertips 15 inches away from the wall.
Walk your feet as far as you can toward your hands. Lift your right leg in the air, coming into Three-Legged Dog.
Bend your left knee slightly and jump off the ball of your left foot, coming into handstand. Find your balance and slowly bend your knees, arching your back and lowering your toes toward the top of your head. If you're in front of a wall, lean the tops of your feet into the wall and inch them down toward your head.
Hold this pose for five breaths, then straighten your legs up to the ceiling and lower them back into Down Dog.