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Strike a Yoga Pose: Beginner's Gate

FitSugar — Tue, 14 Sep 2010 10:00:21 PDT

I really appreciate the meditative nature of this seated pose. Not only does it calm my mind, but my hips crave the internal rotation offered by the position of the bent leg; moving the hip joint in this way makes for healthy hips and knees. This variation of Gate offers benefits to the joints by moving them in a direction we don't often do, similar to Hero pose, but this beginner Gate is easier for yoga newbies. Beginner's Gate also provides a gentle stretch for the inner thighs (aka adductors) and hamstrings, making it great for runners and cyclists.

Sanskrit Name: Parighasana
English Translation: Cross Beam of a Gate Pose
Also Called: Gate

Learn the finer details of the pose when you

Treadmill Tip: Focus on Your Hamstrings

FitSugar — Thu, 05 Mar 2009 10:00:00 PST

The cold, wet, snowy Winter months can definitely make running on a treadmill much more appealing than the great outdoors. There are advantages to both running locations, but one disadvantage of using a treadmill is the belt. The backward motion of the belt assists you by pulling your feet back underneath your body, which means you are exerting less energy to move your feet and legs than when running outdoors on a surface that doesn't provide any momentum. However, you can work your legs more by imagining that you are pulling the belt back with your hamstrings. This idea helps me feel like I am digging in my foot and accessing the power of my hamstrings, which really work to push the body forward when running. The treadmill can get pretty boring, but with this little trick, you have something else to focus on besides watching the clock, and you're building hamstring strength. I call that a win-win situation.

Source

Stretch It: Lying Hamstring Stretch

FitSugar — Mon, 11 Feb 2008 10:15:00 PST

After a long run or a good leg workout, my hamstrings always feel tight. This is one of my favorite stretches for hamstrings called the Lying Hamstring Stretch. Here's how to do it:

Lie on your back and lift your right knee up. Grasp behind your thigh near your knee with both hands and pull knee close to chest.
Slowly extend your knee as you straighten your legs (get as straight as possible, but not so much that it hurts) while trying to keep it close to chest.
Hold stretch for 30 seconds.
Repeat with opposite leg.

Fit's Tip: Beginners should bend the leg not being stretched at the knee (as pictured). More advanced folks whose hip flexors are not super tight should try to keep the leg not being stretch straight on the ground. Don't feel bad if your leg isn't as close to your face as it is in the image above; normal range of motion in this direction for the hamstring is about 80 to 90 degrees, meaning the leg is perpendicular to the floor.

Partner Yoga Pose: Backpack

FitSugar — Fri, 30 Nov 2007 09:30:00 PST

Got a tight back? Here's a fun way to open your spine and stretch your hamstrings too. I call this Backpack.

Music: "Lazy Days" by Enya

Stand back to back with your partner. Lock elbows and Partner #1 bends her knees and places her bum under Partner #2's bum.
Then Partner #1 slowly folds forward, lifting Partner #2 off the ground and onto her back. Stay like this until either partner is ready to come down. To release, Partner #1 slowly stands back up and then you can switch roles.
After you both have a turn, take a step apart and fold forward. Reach for each other's hands or legs and hang here for a few deep breaths, releasing your lower back and stretching through the backs of the legs. Stand up when you're ready.

Work It Girl: Hamstring Stretch

FitSugar — Tue, 27 Nov 2007 15:30:00 PST

If you work at a desk all day and your lower back is not too happy about all that sitting, here's a great stretch to get you on your feet and relieve some of that tightness.

Place your right foot up on your chair, or all the way up on your desk if you're a little bit more flexible. Place your hands on the chair or desk, or somewhere on your leg.
Keep both legs straight, lengthen your spine, and gently fold your torso over your right thigh. Think about reaching the crown of your head towards your toes. Scrunch your shoulders all the way up towards your ears, and then release them down toward your waist. You can keep your head lifted, or drop your nose toward your leg to release the back of your neck.
Stay here for at least five slow, deep breaths, and then do the other side.

While you might not be able to just plop your foot on your desk or chair without your coworkers raising their eyebrows, you can try this stretch in the privacy and comfort of your own home.

Fit's Tips: Looking for other stretches to do at your desk? Try these stretches.

Strike a Yoga Pose: Gate

FitSugar — Mon, 24 Sep 2007 04:00:00 PDT

Now that you've had a chance to practice Beginner's Gate, you're hopefully ready to try the full expression of the pose. Not only does this posture loosen tight hamstrings, but it also works on stretching the sides of your torso as well.

Sanskrit Name: Parighasana
English Translation: Cross Beam of a Gate Pose
Also Called: Gate

To hear the description of how to get yourself into this awesome pose,

Sit on your mat and straighten your right leg out to the side.
Now bend your left knee and bring your lower leg behind your thigh. If you can, press the arch of your foot against the curve of your bum.
Very Important - If your left knee is in any pain, straighten out your left leg, and bend your knee, but this time bring your left foot in towards your right inner thigh (going in the opposite direction you just tried).
Now press your hands together in front of your heart. Relax your shoulder blades back and down away from your ears. Ground firmly with your pelvis, and if you can, try to tuck it in slightly. Bring your ribs in too, lengthening through your spine and following your breath.
Stay here for 5 or more breaths, and then lean over toward your right leg (the one that's straight). As you lengthen your spine over your thigh, try to rotate your chest towards the ceiling. You want to think about trying to lay your back flat on your leg.
Reach your left arm overheard towards your right foot. Rest your right hand on your left thigh, and use that hand to pull your right ribs and shoulder forward to help your spine rotate even further.
Bring your gaze up above you, trying to concentrate on your bandhas (draw your belly in and breath into your chest).
Stay here for 5 or more breaths, and slowly lift your torso up and switch sides.

This pose is both relaxing and energizing. It gives you an incredibly intense stretch in your hamstring and the side of your torso, so only go as far as you can before feeling any strain. Use each inhale to lengthen the spine, and each exhale to lower and rotate the torso. This is a great pose to do right before bed or after a run.

Biking By Muscle

FitSugar — Wed, 25 Jul 2007 08:45:00 PDT

Biking is a great way to work your legs without taking a toll on your knees. To work the separate muscle groups in your legs it pays to pedal with clips, or straps, that secure your foot to the pedal.

Emphasize the downstroke: If you push on the downstroke you will work your quads - the muscle in the front of the thigh. This is also considered the most efficient stroke.

Emphasize the upstroke: Pulling on the upstroke will work your hamstrings - the muscle in the back of the thigh. While this technique is not the most effective for endurance riding, it will help you with sprints.

Emphasize smooth: Peddling in circle - this method will work your calves nicely. You hear this style called out a lot by Spin instructors. You imagine drawing a smooth circle with your foot as you're pedaling. This keeps the weight of your foot consistent through the entire stroke.

Experiment with different pedaling techniques and take full advantage of your leg power. Try this on the stationary bike at the gym, or if you have pedal clips on your own bike try them out on the road.

Strike a Yoga Pose: Half Hero Forward Bend

FitSugar — Mon, 23 Jul 2007 16:45:00 PDT

Since I'm a runner, I love yoga poses that stretch out my tight hamstrings, quads, and lower back. This pose stretches them all at the same time. If you love Hero pose and Seated Forward Bend, you're going to love this one.

Sanskrit Name: Trianga Mukha Eka Pada Paschimottanasana
English Translation: 3 Limbs Facing 1 Foot Western Intense Stretch Posture
Also Called: Half Hero Forward Bend

Want to know how to get into it? Then

Begin sitting on the ground with your feet straight out in front of you. Pull the fleshy part of your tush back so you are sitting directly on your sit bones (the bottom of your pelvis).
Bend your right knee and pull your right foot close to your hip, with the top of your foot touching the floor. If your calf feels squished, reach underneath it (in the space between your calf and your thigh) with your right hand and pull your calf muscle up. If you can, try and wrap the arch of your foot around your bum cheek. If bending your knee this way is painful, straighten your leg out and do Head to Knee pose instead.
If this is feeling pretty good, you can fold forward over your left leg and reach your hands toward your foot. Try and keep your spine long. If you're loving it, you can work on touching your forehead or chin to your leg.
Stay here for 5 breaths or more, than sit up, slowly straighten out your right leg in front of you and then switch to the other side.

Fit's Tips: If doing this pose bothers your bent knee, but you still want to try and work on it, place a yoga block underneath your bum. Raising your hips will take pressure off of your knee.

The Pilates Cadillac: So Many Fun Things You Can Do

FitSugar — Tue, 06 Feb 2007 04:00:00 PST

The word Cadillac conjures up big convertible cars with fins, electric windows and fancy hub caps. That is why this piece of Pilates equipment is named the Cadillac - it has all the bells and whistles you could possibly want.

There are so many elements to the machine: leg springs, arm springs, fuzzy loops to hang from, a push-through bar to stretch you out, and even a trapeze. The trapeze was the original add on accessory to the machine which is why it is also known as a "trap" table. As a piece of equipment it looks pretty intimidating - it is about 6 feet tall. When folks first see it they often laugh uncomfortably and joke that it looks like a medieval torture device or kinky sex playground - and the name trap table just feeds into those thoughts. So Cadillac it is.

Pilates lore has it that eponymous Joe created the prototype Cadillac to enable bed ridden patients to exercise. His design was simple - a hospital bed with mattress springs attached to the wall. The design has definitely evolved over the years and and so have the exercises and stretches one can do on the Cadillac.

You can isolate almost every muscle group on the machine - it is an excellent tool for breaking down motion into small pieces to restore correct motion patterns. Using the leg springs is one of the best ways to get runners to fully use their hamstrings. This little video is a leg springs exercise.

Because the Cadillac is such a large piece of equipment it is rarely used in group classes. So the best way to experience this machine is in a private Pilates session. Some studios offer "Wall Unit" classes. A Wall Unit has one side of the Cadillac mounted on a wall - good for home use too. Look for these classes, because they are great.

Want to see some more of the cool moves you can do on a Cadillac? then

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Strike a Yoga Pose: Foot to Hand

FitSugar — Tue, 15 Feb 2011 05:00:06 PST

What's not to love about a forward bend? These poses feel so good after a run to lengthen the lower back and hamstrings - just the tight places that need a good stretch. If you liked the variation of the pose known as Big Toe Standing Forward Bend, since you hold your toes to pull yourself more deeply into the pose, then you're going to love this variation for the deeper stretch it provides while simultaneously giving your wrists a sweet release.

Sanskrit Name: Padahastasana
English Translation: Foot to Hand Pose
Also Called: Standing Forward Bend

Learn more details in this pose when you