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Strike a Yoga Pose: Inversions

FitSugar — Mon, 01 Sep 2008 03:30:00 PDT

Inversions, in yoga, are the poses where you put your feet above your head. Meant to give your mind a new perspective, they allow blood to flow to your head to improve circulation, which can cure headaches and help relieve depression. Going upside down also increases strength in your upper arms, back, and abdomen. These poses require skill and patience, so be sure to practice these regularly.

Couch Time: Scorpion

FitSugar — Thu, 12 Jun 2008 04:30:00 PDT

Since I run a lot, my hip flexors and lower back get really tight, so I love stretches that focus on opening these areas, such as Scorpion. This is actually a yoga pose that's a balancing backbend. It feels amazing on the front of your body and your spine, but it's a really difficult pose to get into, let alone hold long enough to get a good stretch. You can do it using a ball, but here's another way using a couch.

Music: "Field of Green," by Careless

To give it a try

Kneel down in front of a couch, and place your forearms on the ground, so your fingers are a few inches away from the base of the couch. You want your elbows directly underneath your shoulders. Look between your hands, not at your feet.
Shift all your weight into your arms, straighten your legs and walk your feet as close as you can towards your elbows.
Lift your right leg up into the air. Then kick off the ground with your left foot, and let your right and then left foot gently fall to rest on the couch.
Walk your feet so your heels are on the edge of the couch - focus on pressing into your hands to help lift your head up as high as you can.
Stay here for thirty seconds, feeling the stretch in your belly, hip flexors, quads, and back. Then lift your right foot off the couch, and slowly kick your feet off and release them back to the ground. Stretch out your lower back by coming into Child's Pose.
Repeat this move again, this time with your left leg in the air.

Get on the Ball: Forearm Stand into Scorpion

FitSugar — Thu, 25 Oct 2007 15:15:00 PDT

Getting into Scorpion pose from Forearm Stand requires incredible upper body strength, a flexible back and good balance. If you use an exercise ball, it makes this pose so much easier to get into.

Music: "Deva Loka" by Drala

If you want a more detailed description

Lay your belly on the ball and walk your hands out so they're directly under your shoulders in plank position.
Drop your forearms down to the ground so your elbows are under your shoulders and keep your gaze forward between your hands.
Let the weight of your body fall into the ball and keep your upper body stable and strong. When you're ready, lift your legs up and work on bending your knees.
Continue lifting your head and dropping your feet. Stay for as many breaths as you want and then kick your legs back towards the floor. Walk your hands in towards the ball and drop your feet down.

Fit's Tip: Really concentrate on keeping your forearms parallel because if your elbows start to slight out passed your hands, you may end up with a face plant on the floor (which I can tell you from experience does not feel good).

Yoga Inversions and Your "Moon Time"

FitSugar — Wed, 17 Oct 2007 03:00:00 PDT

Not all women feel the same during menstruation. Some feel like sitting on the couch cuddled up with a heating pad and a pint of Ben & Jerry's, and others have tons of energy to go for a run. I'm a firm believer in listening to your body, but I also know that a little exercise can help alleviate cramps (and your rotten mood).

Doing yoga is great when you have your period because the movements are slow and gentle, and leave you feeling completely relaxed. The ongoing debate though is whether or not a menstruating woman should do inversions such as shoulderstand, headstand, forearm stand or handstand.

Some instructors think inversions disrupt the natural flow of your period, that it can cause retrograde menstruation, where blood flows in the opposite direction and can cause endometriosis. However, there is no scientific evidence that inversions can cause this.

Also, you're only upside down for a couple of minutes, so can that short amount of time really affect your flow that dramatically? Only you can answer that question. It all goes back to doing what is right for your body. If inversions give you energy and make your period symptoms more bearable, then I say go for it. On the other hand, if inversions put pressure on your uterus or make you feel dizzy or lightheaded, skip them. This applies whether you have your period or not. Yoga is all about feeling good, so do what feels right to you at that moment, and don't let anyone make those decisions for you.

Challenge Your Sense of Balance

FitSugar — Wed, 26 Sep 2007 09:30:00 PDT

Many people take up Yoga as a way to relax, reduce stress and bring a sense of inner calmness. For me, balancing poses are the most effective at reducing the stresses of life because they require all my attention and focus, that I am forced to forget about everything else. Staying in the pose and not falling requires all your effort and concentration. Once you release the pose, you feel an amazing wave of relief and contentment.

Here are some of my favorite balancing poses. Some of them solely challenge your sense of balance, and others also challenge your strength and flexibility. Just click on the name of the pose to learn how to get into them.

Sanskrit Name: Bakasana English Translation: Crane Pose Also Called: Crow
Sanskrit Name: (beginner's) Vasisthasana English Translation: Sage Pose Also Called: Side Plank

Want to see the others? Then

Sanskrit Name: Bakasana English Translation: Half Moon Pose Also Called:
Sanskrit Name: Upavishta Konasana English Translation: Seated Angle Pose Also Called: Balancing Wide Legs
Sanskrit Name: Baddha Hasta Sirsasana B English Translation: Bound Hands Headstand Pose Also Called: Double Arm Headstand

Sanskrit Name: Pincha Mayurasana English Translation: Feathered Peacock Pose Also Called: Forearm Stand
Sanskrit Name: Garudasana English Translation: Eagle Pose Also Called: Eagle
Sanskrit name: Utthita Hasta Padangusthasana A English translation: Extended Hand to Big Toe Pose Also called: Standing Hand to Big Toe A

Strike a Yoga Pose: Forearm Stand

FitSugar — Mon, 13 Aug 2007 04:00:00 PDT

I love inversions. I love the challenge of trying to stay balanced. I love how strong my upper body feels while I'm in it, and I love how energized I feel getting fresh blood circulating to my brain.

Headstands, forearm stands, and handstands are all kinds of balancing inversions.
Headstands are the easiest inversion since your head and your forearms are planted on the ground. Handstands are the hardest (I think), because only your hands are holding your body up.

So that leaves forearm stands right in the middle with a moderate level of difficulty. You may find them easier than handstands, since both your forearms are helping you to stay balanced. Plus, you are lower to the ground, so you may find this easier to get into - it's less scary. This pose has a lot to do with shoulder and upper back strength, but it's also about engaging your core muscles.

Sanskrit Name: Pincha Mayurasana
English Translation: Feathered Peacock Pose
Also Called: Forearm Stand

Keep reading for more tips for getting into Forearm Stand.

Class Act: Ashtanga Yoga's Second Series

FitSugar — Thu, 29 Mar 2007 11:00:00 PDT

Do you remember this pose? It was one of the yoga challenges called Crow pose. It's part of Second Series in Ashtanga yoga, known as Nadi Shodina, which means nerve purification. It involves a lot of hip openers, backbends, and arm balancing poses.

Just as in Primary Series, you'll do Sun Salutations A and B, standing poses like Triangle, and then move onto the poses in Second Series. It takes 1 1/2 hours to complete and by the end, you'll feel amazing.

Depending on who you talk to, some Ashtanga yoga instructors think you need to master Primary Series before moving onto Second Series. I don't agree. Primary Series is all about forward bending, and Second Series has a lot to do with back bending. I am a firm believer that your body can benefit from all yoga postures, and you shouldn't be restricted from doing any - you should be encouraged to try them all.

Also, if you are constantly bending forward and stretching the back of your body, you'll need to strengthen those muscles too. You need the poses in Second Series to counterbalance the poses in First Series and vice versa. The two Series' complement each other brilliantly.

Want to know more about Second Series? Then

Second Series is so much fun. You get a chance to try out some more advanced poses like Crow, Forearm Stand, Bow, and Leg Behind the Head. You never know what your body is capable of doing unless you try.

After you finish a Second Series class, your body will feel different. Since it involves a ton of backbending poses, you'll feel a sense of lightness and love from stretching through and opening your chest.

Fit's Tips: I recommend trying Second Series 100%. It's challenging and you'll strengthen and increase flexibility in the muscles of your entire body. Locate an Ashtanga Yoga studio near you and find out if they offer Second Series classes or workshops. You can also check out David Swenson's Ashtanga Yoga Second and Third Series DVD for $24.95.

Check out some pictures of poses from Second Series. Just so you know, these aren't in order.

View 7 Photos ›

Barre Workouts are Expensive! Try This At-Home Alternative Instead

Self — Wed, 23 May 2012 04:23:06 PDT

We are pumped to share one of our favorite stories from Self here on FitSugar!

Barre classes may make you easy on the eyes, but at $20 or more a pop, they're definitely not easy on the wallet. Rather than take a second job to pay for our latest fitness addiction, we turned to Beverly Hill-based Cardio Barre instructor Stacey Bosworth to get the inside scoop on scoring a long, lean dancer's body in your living room. "This at-home workout is effective because it targets the whole lower body. Cardio Barre is amazing because it is a no-impact workout that allows you to lengthen and strengthen your muscles while burning fat. It will also help increase your flexibility and strength," says Bosworth.

Celebrity devotees, including Dakota Fanning, Neve Campbell, and Heather Morris, can all attest to the fact that Cardio Barre has given them "a lifted tush and leaner, dancer-like legs!" Incorporate these three moves into your regular routine three times a week for maximum results.

Butt Blaster
Come down to the floor on both forearms with your knees bent. Your left hip is directly over your left knee. Your right leg is bent to a 90-degree angle with your foot flexed. Extend your right leg toward the ceiling as if you were pushing the ceiling away from you (see photo above). Bring your right leg down past your left hip and then back up toward the ceiling, keeping your leg parallel to the floor with your kneecap pointing toward the ground and your foot flexed. You are doing a full range of motion, trying to imagine extending your leg all the way through the ceiling.

Keep reading for more barre moves you can do at home!

5 Ways to Challenge Your Tree Pose

Jenny Sugar — Thu, 26 Apr 2012 07:38:15 PDT

In celebration of Arbor Day this Friday, I can't help but think about the peaceful and majestic Tree pose. If you've mastered the basic pose already, here are some ways to challenge your Tree.

Arch: When doing the traditional Tree pose, balancing your torso straight over your standing leg allows you to stack your bones on top of each other to create a stable pose. Make balancing on one leg harder by leaning toward your bent knee, resting your forearm on your thigh, and gazing up toward the ceiling. Aside from strengthening your legs, you'll also feel a deep stretch on the side of your torso.
Twist: While in Tree pose, twist toward your bent leg, resting the opposite hand on the outside of your knee. Extend your other hand behind you and gaze over your shoulder for a nice spinal twist.
Stretch the upper back: Traditionally, the palms are pressed together in front of your heart center, or the arms are lifted overhead. For a variation, cross one elbow over the other and then bring your palms together, just as in Eagle pose. This variation offers a wonderful stretch for the upper back and shoulders.
Turn your Tree on its side: The next time you're in Sage (side plank), balancing on your hand and the outside edge of your flexed foot, lift the leg that's on top into the air, bend the knee, and - you guessed it - come into Tree. This variation, appropriately named Sage Tree, targets your upper body, core, and hips all at the same time.
Close your eyes: While in regular Tree, or while trying one of the above variations, try closing your eyes. It allows you to bring your awareness inward and focus on your breath, which can help you stay balanced.

Headstand? Ugh. How to Stop Hating Inversions

Jenny Sugar — Wed, 25 Apr 2012 15:18:56 PDT

As beings who walk with their heads stacked over their feet, it's no surprise that going upside down in your yoga class scares the om out of you. Fear of falling, neck or other pains, and the sheer oddness of seeing the world from a whole new perspective can make inversions lowest on your list of faves. If you get upset whenever your teacher suggests headstands, forearm stands, or handstands, here are some tips to help you start loving these beneficial inversions.

Get Buff
When you first learned to walk, you practiced leaning on objects and walking along furniture to build your leg strength before you were able to walk upright on your own. The same needs to happen if you want to hold yourself in an upside-down position. Since our upper bodies aren't used to supporting the weight of our lower bodies, it's important to strengthen your core, upper back, shoulders, arms, and even the muscles in your hands and wrists to feel strong and stable enough to take a stab at a headstand or handstand. Target these muscles on your mat by doing these upper-body toning yoga poses, like Sage and Crow, and using these arm-strengthening tips during your next class.

Move Your Mat
It's perfectly commendable to tackle inversions in front of a wall and/or with a spotter, so don't be bashful about pulling your mat up to a wall or asking your instructor for a hand. This will relieve your anxiety about falling, which is often a huge obstacle that prevents people from trying inversions in the first place. Once you have some experience with safely holding yourself upside down without falling, you'll have the confidence to try it out on your own.

Keep on reading for more tips on conquering inversions.