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Work Your Abs With Yoga!

FitSugar — Fri, 16 Sep 2011 15:42:16 PDT

We all know that yoga is a great way to de-stress, but the ancient practice can also help you tone your midsection. You can fire up your abs by simply rounding your spine as you move from downward dog into plank. Add a twist and you're working your obliques. Watch this video to learn three moves that target your abs while working your arms and booty, too. Can you tell that I love these exercises?

Strike A Pose: Sun Salutation B

FitSugar — Mon, 16 Apr 2007 10:15:00 PDT

When you take an Ashtanga yoga class, it always begins with the opening chant, then 5 Sun Salutation As in a row, and then 5 Sun Salutation Bs. In other types of yoga, they usually do variations on these sun salutations, so parts of this series may look familiar to you.

Sun Salutation B has just a few more poses than Sun Salutation A. I love to do this as a way to warm up before a run or bike ride. It works the entire body slowly, so it gradually heats up your shoulders, back, hamstrings, core, calves, fingers, toes, and hips. After 5 of these Sun Salutations, my breath feels even, my mind feels calm, my muscles feel alive, and my body feels ready to do more intense poses.

Do you want to see what Sun Salutation B looks like? Then

Start at the front of your mat in Mountain pose, bringing your awareness inward, and following your breath. This is the pose you're in when you do the opening chant. It's a prep pose for Sun Salutation B.
Release your arms to the sides of the body. This is a variation of Mountain pose.
Inhale, bend your knees, drop your hips, lift your arms up overhead and gaze at your hands. This is called Fierce.
Exhale as you dive out and come into a Standing Forward Bend.
Inhale to look up and lengthen your spine.
As you exhale, step or jump back and come into 4 Limbed Staff pose.
Inhale as you scoop your chest forward into Upward Facing Dog pose.
Exhale into Downward Facing Dog.
As you inhale, step your right foot forward between your hands and come into Warrior 1
Exhale, release your arms down, step your right leg back and come into 4 Limbed Staff pose.
Inhale as you scoop your chest forward into Upward Facing Dog pose.
Exhale into Downward Facing Dog.
As you inhale, step your left foot forward between your hands and come into Warrior 1.
Exhale, release your arms down, step your left foot back and come into 4 Limbed Staff pose.
Inhale as you scoop your chest forward into Upward Facing Dog.
Exhale into Downward Facing Dog. Stay here for 5 complete slow breaths. Inhale...Exhale...1, Inhale...Exhale...2, etc.
After 5 breaths, on your next inhale, step or hop the feet forward between your hands.
Exhale into Standing Forward Bend.
Inhale as you bend your knees and come into Fierce.
Exhale your arms down. Sun Salutation B begins and ends with this pose. To do another one, inhale your arms up and continue through the entire sequence again. In an Ashtanga yoga class, they do it 5 times, but you can do Sun Salutation B as many times as you like.

Strike a Yoga Pose: Downward Facing Dog

FitSugar — Mon, 24 Jan 2011 15:30:30 PST

If taking yoga was one of your goals for 2011, let me introduce you to Downward Facing Dog. It's probably the most basic yoga pose, and no matter what style of yoga you study, you'll end up in this pose more than a handful of times in one class. Even though it looks pretty straightforward, it's a challenging position to hold since most of your weight is in your upper body. It's also difficult if you have tight hamstrings, so don't be frustrated if your knees are bent or your heels don't touch the ground.

Sanskrit Name: Adho Mukha Svanasana
English Translation: Downward Facing Dog Pose
Also Called: Down Dog

To find out how to do Down Dog,

Begin on your hands and knees. Your wrists should be underneath your shoulders, and your knees underneath your hips.
Inhale as you tuck your toes under your heels. Then exhale to lift your hips, coming into an upside down "V" shape called Downward Facing Dog.
Spread your fingers wide and create a straight line between your middle fingers and elbows. Work on straightening your legs and lowering your heels toward the ground. Your heels should be slightly wider than your toes, so the outside edges of your feet are parallel with the outside edges of your mat. Relax your head between your arms, and direct your gaze through your legs or up toward your belly button. Work on holding for five breaths.

Downward Dog is a great way to stretch your calves - I do this pose after almost every workout. So even if yoga is not your thing, this pose can be your calves' best friend.

What Not to Do in Downward Facing Dog

Jenny Sugar — Thu, 22 Dec 2011 03:05:32 PST

From your first class to your 100th, Downward Facing Dog is probably the pose you do most often. That's why it's important to do the pose correctly; not only to avoid injury, but to also make it as comfortable and effective as possible. Here are four don'ts when it comes to Down Dogging.

Tense shoulders: It doesn't look like it, but this pose is all about upper-body strength. If your arms and shoulders are weak, you might compensate by scrunching your shoulders up to your ears. This is a big no-no, as it can cause neck strain, shoulder pain, and headaches. Be sure to actively draw your shoulder blades down your back, creating space in your neck. If you find your shoulders tensing up, it probably means you need to take a break. Bend your knees and rest in Child's Pose, and rise back into Down Dog when you're ready. As you continue your practice, upper-body strength will quickly increase, making it easier to hold Down Dog with correct technique.

Keep reading to find out other mistakes you're making in Downward Dog pose.

Strike a Yoga Pose: Upward Facing Dog

FitSugar — Fri, 27 Apr 2012 19:44:43 PDT

Just about as common as Downward Facing Dog, Upward Facing Dog pose, or Up Dog as I like to call it, not only elongates and increases flexibility in your spine, but it's a great pose for opening your chest, throat, shoulders, and the front of your thighs. When doing this pose, try not to tense your glutes or crunch your lower back. If it hurts your wrists to have so much weight in your palms, make sure to activate your fingertips rather than putting all your weight into the heels of your palms.

Sanskrit Name: Urdhva Mukha Svanasana
English Translation: Upward Facing Dog Pose

Keep reading to find out how to get into Upward Facing Dog.

Celebrate Earth Day This Weekend With These Tips

Leta Shy — Fri, 20 Apr 2012 12:01:59 PDT

Earth Day is on Sunday. It’s a time to think about how our daily routines are impacting the environment, while also helping us remember that our resources are not infinite. If you'd like to green your life even more, here are some ways you can celebrate Earth Day this weekend:

Time to recycle: Have an old pair of running shoes that just aren't cutting it anymore, or a yoga mat that's seen its share of Downward Dogs? Before you chuck them away, read our guide on where to donate your used sneakers, yoga mats, clothes, and more, and spend some time this weekend culling and donating your fitness gear.

Shop smart: If you're stocking up this weekend at the grocery store, make smart decisions that will be good for you and the Earth. Don't forget your reusable bag, choose local, organic foods, and try to avoid products with too much packaging to shop eco-friendly. Read more tips for greening your grocery shopping here.

Green your fitness: This weekend, take advantage of the nice weather and move your workouts outside. You'll use fewer energy resources if you trade the treadmill for an outdoor run.

Shop sustainable: Besides donating old clothes for recycling, you can also take care to buy brands that are known for their eco-friendly practices. Many companies use recycled materials, sustainable fabrics, or resource-saving production practices to make high-quality fitness gear. Read our list of some eco-friendly fitness brands here, and shop our favorite eco finds here.

Check out more ideas to green your healthy routine here.

Easy Ways to Green Your Fitness and Daily Routine

Fitness Magazine — Tue, 17 Apr 2012 04:38:43 PDT

We are pumped to share one of our fave stories from Fitness Magazine here on FitSugar!

You carry your own water bottle, use a reusable shopping bag, and sort your recyclables from the trash. Here are more easy ways to green your daily routine without thinking about it.

Choose Wisely

Look for eco-friendly companies when shopping for workout clothes and gear. Gaiam, Patagonia, and GoLite are just a few of the companies that use organic fibers in their clothing and accessories. Green your yoga session by investing in a mat made from sustainable ingredients, like Manduka's eKO Mat.

Reuse Old Fitness Gear

If you've Downward Dogged your yoga mat into tatters or have equipment from your days of being in the neighborhood soccer league, blow off the dust bunnies for a cause. Bring new life to your old gear through these programs.

Recycle Your Mat: Send your old mat (or drop it off at a participating location), and this company will work with other organizations to find creative new uses for it.

Sports Gift: Organize a collection in your neighborhood, school, or office for old gear like soccer balls, tennis rackets, and athletic shoes, and this nonprofit will ship them to underprivileged children worldwide, so they can enjoy sports too.

Reuse-a-Shoe: Donate worn sneakers to Nike's Reuse-a-Shoe program, and they'll turn your pair into material for playgrounds and other Nike products. Find a drop-off location or start your own shoe drive at Nikereuseashoe.com.

Keep reading for more green fitness tips.

Miranda Kerr Flashes Her Fit Abs For a New Ad

Allie Merriam — Fri, 06 Apr 2012 09:06:36 PDT

Miranda Kerr models Reebok in a new set of ads for the sneaker giant, photographed by Rankin. She's the face of their new EasyTone line of gear, one of her many promotional gigs. Miranda may be best known as one of Victoria's Secret's most famous Angels, and she's also the face and brain behind her Kora Organics skin care line. At home in LA, Miranda's also been all about her exercise routine. Miranda Kerr's workout style has been on regular display as she goes to her yoga classes. Occasionally, her 1-year-old son Flynn Bloom, who knows Downward Dog, accompanies his mom. Husband Orlando Bloom is also frequently seen logging time at yoga or a trainer's house with Miranda.

Miranda and Flynn Have a Midday Yoga Date

Allie Merriam — Wed, 04 Apr 2012 06:55:15 PDT

Miranda Kerr carried her son Flynn Bloom out of a LA yoga class yesterday. Last week, while doing the press rounds for Victoria's Secret, we heard about how little Flynn Bloom can do yoga! Miranda told us about Flynn's skills, saying, "He does Downward Dog!" Miranda's also sharing her love of yoga with those who entered her recent contest. Miranda's announced the winners of her Earth Hour challenge, and has invited a group of people to attend a class as well as a breakfast with her KORA Organics team in Sydney.

7 Ways to Get Stronger Arms in Yoga Class

Jenny Sugar — Tue, 03 Apr 2012 00:40:35 PDT

Practicing yoga is one of the best ways to relieve stress, but since you're holding yourself in challenging positions, it's also a killer workout for your upper body. Superstrong, sculpted arms not only look good in a strapless dress, but also enable you to do more advanced yoga poses. Here are some ways you can build a stronger upper body with yoga.

Practice, practice, practice: Taking a class once a week is better than nothing, but you'll really notice a difference in your upper body when you take three or more classes per week. Choose 90-minute classes, rather than 45- or 60-minute sessions.
Skip Child's Pose: While resting is important during a yoga class, if an instructor suggests coming into a relaxing child's pose and you don't feel you need it, stay in Downward Facing Dog to work your shoulders and upper back.
Link poses with vinyasas: If you've taken an Ashtanga or Vinyasa class, you're familiar with doing vinyasas, a series of poses (like a mini sun salutation) that involves jumping back from a seated position and coming into Four-Limbed Staff (similar to the bottom of a push-up), inhaling your chest forward into Upward Facing Dog and exhaling as you lift your hips coming into Downward Dog. Here's a video demonstrating how to do a vinyasa. Doing vinyasas between poses not only strengthens your upper body, but also makes your yoga practice more like a fluid dance, increasing the meditative feel.
Hold arm-strengthening poses longer: Five breaths are the standard when it comes to holding most yoga poses, but if your instructor has you do an arm-toning pose such as Beginner's Sage, Three-Legged Dog, or Full Wheel, stay in it for a few extra breaths to really feel the burn.

Keep reading for more arm-strengthening yoga class tips.