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Drishti: It's Where You Look

FitSugar — Thu, 08 Feb 2007 07:30:00 -0800

Your drishti, quite simply put, is your gaze, or where you look.

When you focus your eyes on a fixed, non-moving, single point, your attention naturally follows, making it easier to concentrate (during meditation) or balance (during yoga). Your drishti will help you block out distraction, so you can draw your awareness inward.

When using your drishti, don't squint or strain your eyes - the muscles on your face should be relaxed and the gaze should be soft.

In yoga, while your drishti might help you stay up in Crow pose, it can also be used to deepen your stretch, as in twisting poses like Bound Squat - your drishti can help motivate you to move further into a pose. It can also help you to hold poses for a longer amount of time.

Yoga poses have specific drishti points that are used. In Ashtanga Yoga there are 8. Want to hear more about them? Then read more

Nasagrai Drishti: gaze at the tip of the nose, as used in upward facing dog and standing forward fold poses.
Angusta Ma Dyai Drishti: gaze at the thumbs, as used in warrior I.
Nabi Chakra Drishti: gaze at the navel, as used in downward facing dog.
Pahayoragrai Drishti: gaze at the toes, as used in hand to toe pose and most seated forward bends.
Hastagrai Drishti: gaze at the hands, as used in triangle and warrior II.
Parsva Drishti: gaze to the side, as used in seated spinal twists.
Urdhva Drishti: gaze upwards, as used in warrior angle, balancing half moon, and prayer twist.
Naitrayohmadya or Broomadhya Drishti: gaze at the third eye or forehead, as used in fish, upward forward fold, and reverse warrior II.

You can use these drishti points for other kinds of yoga as well. If you're not sure where to look in certain poses, do what comes naturally, or ask your yoga instructor.

Running Tip: Keep Your Eyes on the Horizon

FitSugar — Tue, 30 Jun 2009 11:58:36 -0700

When your mom told you stand up straight, you probably had no idea that she was also helping your running technique. Running efficiently and pain free has a lot to do with your posture. Keep your head in line with your spine, your shoulders relaxed, and your torso over your hips. A simple way to stack all these body parts one on top of the other is to gaze naturally at the horizon as you move forward. Adjust your eyes and chin so they are parallel with your body. It's tempting to look down at the ground or gaze at the peak of an upcoming hill, but this can overstretch your neck and cause your shoulders to hunch up toward your ears. Not only will gazing at the horizon prevent pain during and after your run, but it'll also make your workout easier.

Instead of Tylenol, Reach For a Photo of a Loved One

FitSugar — Mon, 23 Nov 2009 03:00:00 -0800

If you're feeling a world of hurt, you might want to skip the pill form of pain relief. New research found that just gazing at a photo of someone you love could reduce your pain.

A small study, involving 25 women who had been in healthy and loving relationships for at least six months, found gazing at images of loved ones helps manage pain. In the study heat was applied to the forearm of each participant, the women reported their levels of pain while looking at a photo of their boyfriend, when looking at a photo of a stranger, and while looking at a picture of a chair. The women also received the heat treatment when holding hands with their guys, while holding hands with a complete stranger, and while holding a stress ball.

Overall the women reported the lowest amount of pain when in the "presence" of their partners, whether it be from their boyfriend's photo or actual hand. This simple experiment illustrated how the support of a loved one can help ease pain. The next time you want to pop some Tylenol, grab a framed photo or the hand of someone you love instead. Or if you're going through a painful experience and your favorite person can't be with you, the researchers suggest bringing a photo of the special person along. It could have the same calming effect.

Yoga With Biggest Loser Trainer Bob Harper

FitSugar — Thu, 24 Sep 2009 03:47:23 -0700

I gaze out past the middle finger of my left hand into the Hollywood Hills as my right quad quivers holding Warrior 2. This is when Bob Harper, trainer from The Biggest Loser, says, "You might be feeling a bit of heat in your thigh right about now." He's teaching a yoga class to a few bloggers and ladies of the press, and we all laugh as our legs burn.

You can hear Bob's charming smile even in his calm instructions leading us from pose to pose. He's a thoughtful teacher, with smart sensitive hands that gently mold you into correct positions. I've had a bit of a TV crush on him for years, and now after meeting him in person, I'm smitten. This yoga class and round table discussion were produced by Go With the Grain, and although carbs did come up (as well as protein, which Bob thinks is overrated), we mostly talked about the show, yoga, and a dash of musical theater. He mentioned the contestant Shay more than a few times; she was clearly on his mind. Having lived through each moment during filming, Bob doesn't watch the show but checks the ratings the following morning. He's also learned to avoid the online community boards: "They're so mean." He addresses the recent criticism about all the screaming on the show and shakes his head in dismay and bemusement about the clip of a tirade used on the Emmys.

Bob said there is so much of the action at the ranch that ends on the cutting room floor because it doesn't make for good TV. Which brings us to yoga. Quiet, slow yoga. He actually does a fair bit with his contestants because it's meditative. "It helps them own their bodies," he explains. Working with people that weigh over 300 pounds, Bob gets creative with props, using benches to help support Shay in Chaturanga. Ten minutes of sun salutations is often part of the exercise homework he gives his team.

To see if Bob and Jillian, his rival trainer on the show, are buddies, just read more.

Bob still teaches a Saturday spin class at a Crunch in LA and has participated in the SF to LA AIDS ride, so I asked him if he rides a road bike much. "I spin four to five days a week and get my cycle time there. Mostly, I like to ride my motorcycle." Who taught him to ride? Jillian. They hang out all the time. Cute.

As a personal trainer, we know Bob is into fitness, but food is a major part of the health picture. Growing up on a cattle farm, with "two coffin freezers full of meat," Bob is not into animal protein and believes in a plant-based diet. He feels too much emphasis has been placed on protein. He really wants people to focus on fruits and veggies, and of course grains. On the show, he tell contestants that life on the ranch is the little picture. It's extreme. Going forward with their lives after The Biggest Loser they're going to need to find balance. Which is what we all need, especially when doing the standing splits to end a series of standing poses he taught in his class.

Obviously, I am big fan of Bob's - are you? How was your last yoga class? Ever taken one with a celebrity yogi? Share the details in my Yoga Stretch and Tell group.

Strike a Yoga Pose: Compass

FitSugar — Mon, 21 Sep 2009 08:00:00 -0700

All you runners and bikers out there, I know you're always in need of a good hamstring stretch. Here's one that allows you to concentrate on one leg at a time, and will also open your hips and shoulders.

Sanskrit Name: Parivrtta Surya Yantrasana
English Translation: Revolved Compass Pose
Also Called: Compass

To learn how to do this pose read more.

Sit at the top of your mat with your legs straight in front of you. Bend your right knee and hold onto it with your left hand. Press your knee back behind you as far as you can and place your right hand underneath your right leg, planting your palm firmly on the right corner of your mat.
From here, straighten your right leg as much as you can by taking your right arm overhead, and straighten that as well. Turn your head to the left and gaze toward the ceiling. Work on straightening your spine and leaning back slightly to increase the stretch in your right hamstring and left side of the body.
Hold for five breaths, then bend your right leg and arm and release your right leg back to the floor. Then repeat this pose with the left leg.

Whether you're new to yoga or have been practicing for a while, check out FitSugar's Yoga Stretch and Tell Group. It's a place where you can get info about the latest yoga clothes and gear, post questions, and share your yoga moments like being able to hold Crow pose for the first time!

Strike a Yoga Pose: Quarter Dog

FitSugar — Tue, 08 Sep 2009 08:00:51 -0700

If you love the way Downward Facing Dog stretches out your hamstrings, calves, and lower back, but don't love the wrist pain the pose can cause, then here's a variation to try. With your forearms on the ground, the quarter dog variation takes the weight out of your hands and wrists. Even though this pose seems relaxing, it's not as easy as it looks. This pose will not only intensely stretch the backs of your legs, but it's also a workout for your arms, shoulders, and upper back.

Sanskrit Name: Catur Svanasana
English Translation: Quarter Dog Pose
Also Called: Dolphin or Puppy

To learn how to do this pose read more.

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 Downward Facing Dog.
Spread your fingers wide and lower your forearms to the mat. Check to make sure you're creating a straight line between your elbows and middle fingers. Try to straighten your legs and lower your heels toward the ground as much as you can. Your heels should be slightly wider than your toes, so the outside edges of your feet are parallel with the outside edges of the mat.
Relax your head between your arms, and direct your gaze through your legs or up toward your belly button. Hold for five breaths.

Strike a Yoga Pose: Split

FitSugar — Mon, 31 Aug 2009 04:30:00 -0700

Not too many people are born being able to do a full split, so after you try these stretches to help open your hamstrings and hips, give this pose a try.

Sanskrit Name: Hanumanasana
English Translation: Monkey Pose
Also Called: Split

For step-by-step instructions read more.

From Downward Facing Dog, step your right foot forward as if you're coming into Warrior 1, but leave your hands on the floor. Lower your left knee to the mat and point your toes behind you. Shift your hips back so you can straighten your front leg. Flex your foot.
Slowly slide your right heel away form you. Lower your hips as far as you can while keeping your right leg straight. It's OK if you can't go down very far. Don't bend your right knee to get lower because it will take the stretch out of your hamstrings.
Stay here for five deep breaths. If your hips are on the floor, straighten your arms up above you and gaze at your palms. After five, place your hands on the floor and slide your right heel in toward your body, step it back and come into Downward Facing Dog. Then repeat this pose with the left leg forward.

End of an Era: High-Tech Suits Banned From Competition

FitSugar — Mon, 27 Jul 2009 14:30:59 -0700

It seems like it's been years since we've been able to gaze at the long, lean bodies of competitive swimmers - they're all covered by high-tech swimsuits like the LZR by Speedo. Well, times they are a changing. FINA, the international governing board of competitive swimming, just created a new rule for both the shape and material of the swimsuits worn in competition. The rule limits the amount of skin that can be covered by a suit, and the fabric must be water permeable - no more polyurethane. Speedo introduced the LZR 17 months ago, and its designs were quickly imitated by other swimsuit manufacturers. Watching the 2008 Olympics, these high-tech suits help many swimmers break world records. According to the New York Times, only four world records in Olympic individual events still stand from the prepolyurethane days. This is why the high-tech suits are considered "doping on a hanger." The ban goes into effect in 2010.

Michael Phelps is pleased with the new rule, are you?

Strike a Yoga Pose: Dolphin Plank

FitSugar — Mon, 20 Jul 2009 03:30:00 -0700

Many yoga poses challenge your core strength, and this one is no exception. Not only will you feel your abs and back muscles engaged, but it will also strengthen your legs and upper body.

Sanskrit Name: Makara Adho Mukha Svanasana
English Translation: Dolphin Plank Pose

To learn how to do this pose read more.

Begin in Downward Facing Dog. Shift your weight forward so that your shoulders are over your wrists.
One at a time, lower your forearms to the floor with your palms facing down. Place your elbows where your hands were, and spread your fingers wide. You want your body to be in one straight line, with your heels over your toes.
It's very important to engage your abs here, so draw your belly button toward your spine. Keep the muscles in your tush relaxed, draw your shoulders away from your ears, and gaze between your hands.
Hold like this for five complete breaths. Then come back onto your hands and press back into Downward Facing Dog.

Strike a Pose: Lizard

FitSugar — Mon, 13 Jul 2009 10:00:50 -0700

As someone who runs, bikes, and sits at a desk all day, my hips can always use a little extra love. If you suffer from tight hips and hip flexors, give this relaxing pose a try. Like Pigeon, it's a pose you can spend minutes in and allow gravity to further increase your flexibility.

Sanskrit Name: Utthan Pristhasana
English Translation: Lizard Pose

Want to know how to get into it? Then read more.

Begin on your hands and feet in Downward Facing Dog. Step your right foot forward between your palms, as if you're going to come into Warrior 1, but keep your hands on the floor.
Lower your left knee to the floor, and release your elbows to the floor as well. Either rest your hands palms facing down on the mat, or bring your hands together in prayer position.
Continue to squeeze your right knee toward your body and keep your gaze in front of you to encourage your hips to lower toward the floor.
Stay here for at least five breaths. Then come back onto your hands. Tuck your back toes and step your right leg back. Take a vinyasa and step your left foot forward to do this pose on the other side.

I like to add this pose into my sun salutations, after the third or fourth round, when my body is warm and ready for a deeper opening of the hips.