FitSugar

Strike a Yoga Pose: Double Pigeon

FitSugar — Mon, 30 Aug 2010 10:00:34 PDT

I love hip opening poses and Double Pigeon might just top my list of faves. This pose allows the hips to open like Pigeon pose, but also simultaneously stretches both glute muscles and the lower back. This pose is great for yoga beginners, runners, bikers, and expectant mothers preparing for labor.

Start seated in butterfly, then move your right foot slightly away from you (essentially to get it out of the way for a moment).
Bring your left knee in front of your left hip with you left shin parallel to your pelvis and your knee bent to 90 degrees.
Using your hand, place your right ankle on your left knee. You want your shins stacked on top of each other. Try to bring them so they're parallel with each other - use the edge of my mat as a guide. You'll know you're doing it right when you gaze down, and see that your legs make a little triangle.
You may find your top knee to be way high up towards the ceiling - that's OK; it just means that your hips are tight, so just stay where you are and breathe. Working on this pose will help to open those tight hips, so try not to get frustrated. Wherever you are in poses is where you should be.

Learn how to go deeper into the pose when you

If it feels comfortable, place your hands in front of your shins and walk them out as far as you can, folding your chest towards your legs. Move slowly because this pose can go from easy to intense with the slightest movement.
Stay here for at least five breaths. If you can, I recommend hanging out in this pose for a few minutes though - your hips will feel amazing.
When you're done, slowly step your feet back to Downward Facing Dog, and when you're ready, step your right knee forward and do the other side.

If you love this hip opener then give Seated Pigeon a try. It's great to do at work - just don't mind the weird looks from your co-workers.

Stretch It: Twisting Double Pigeon

FitSugar — Fri, 22 Jan 2010 03:00:17 PST

Tight hips are a common complaint among active people, especially those who run, ski, or bike. Pigeon and Double Pigeon are two of my favorite stretches for opening up my hips and stretching my glutes. If you're looking for a new variation to add to your stretching routine, give this one a whirl.

Sit on the floor and bend your left knee so it is parallel with your tummy.
Bend your right knee and place it on top, so your ankles and knees are stacked, and your shins are parallel. You'll know you're doing it right when you gaze down and see that your legs make a little triangle.
You may find your top knee to be way high up toward the ceiling - it's OK, it just means that your hips are tight. Working on this stretch will help to open those tight hips.
Place your hands in front of your shins and walk them toward the right so both hands are beside your right thigh. If you're flexible, lower your forearms to the floor. To increase the twist, lift your right arm into the air and gaze at your palm while pressing your left elbow against your right knee.
After 30 seconds or so, place your right hand on the floor, walk your hands back to the center, and walk them all the way over to the left side. To increase the stretch, raise your left arm in the air and gaze upward.
Walk your hands back to center when you're ready and then sit up. Straighten both legs out in front of you. Then do Double Pigeon with the right leg on the bottom, and repeat walking your hands first to the left, and then to the right.

Stretch It: Low Squat

FitSugar — Thu, 11 Jun 2009 12:00:00 PDT

Some squatting poses in yoga strengthen your quads and booty, and then there are relaxing variations on poses like the Wide Squat, which opens your hips. Here's a two-for-one version of a squat that will stretch your lower back and open your hips. One of my all-time favorite stretches, it feels amazing after a run.

To learn how to do this low squat

Stand with your feet parallel so they're slightly wider than your hips.
Bend your knees and lower your hips down toward the ground. If your heels don't touch the floor, roll up a towel and place it under your heels for support.
Shift weight into your heels and lengthen the crown of your head up toward the ceiling. Place your palms on the ground in front of you.
Now leading with your belly button, press your torso forward between your knees. Try to lengthen through your spine as you walk your hands away from you. Then gently lower your head, tucking your chin toward your chest and stay here for 30 seconds or more. Remember to relax your shoulders away from your ears. It's an intense stretch so once you've had enough, slowly straighten your legs and come into a Standing Forward Bend to release your hips.

Chef Workout: Balancing Hip Opener

FitSugar — Thu, 23 Apr 2009 16:00:00 PDT

In between chopping veggies and doing the dishes, it's nice to take a break and stretch while in the kitchen. After doing the Counter Shoulder Stretch, give this hip opener a try. If you hold it for a while, you'll also be working your glutes and quads.

To learn how to do this

Stand with your left side next to the counter, about a foot away. Place your left hand on the surface to help you stay balanced.
Lift your right foot off the floor and bend your right knee. Use your right hand to gently pull your right knee open to the side. Try to keep your left leg and torso straight. Pull your right knee back as far as you can and gaze to the left. Stay there for at least 30 seconds, or hold longer to feel this in your right quad and bum.
When you're done, slowly release your right foot back to the floor. Turn your body around so your right side is next to the counter and repeat this exercise with your left knee.

Relax Already: Supported Butterfly

FitSugar — Thu, 29 Jan 2009 16:00:00 PST

After a long day of work or a challenging workout, it's nice to take a few quiet minutes to yourself, to do nothing but relax. Some people chill with a bath, a hot cup of tea, or a glass of wine, but I like to do a calming stretch. This is one of my favorites because not only does it relieve tension, it also opens my hips, which tend towards tightness.

Grab two pillows and place them side-by-side on the floor.
Lie on your back with your bum on the ground (not on the pillows). Bring your feet together and your knees out to the side. Your legs should be the only part of your body resting on the pillows. Make any adjustments you need to and then release your arms next to your torso.
Remain here for a few minutes, or as long as you'd like.
Then slowly lift your knees and bring them together. Hug them into your chest. When you're ready, roll over to one side and sit up.

This is also a good pose for relieving menstrual cramps. It feels even better if you place a vibrating heating pad on your lower belly.

Stretch It: Frogger

FitSugar — Thu, 11 Dec 2008 07:57:10 PST

If you've been doing a lot of squats, biking, running, or sitting for long periods, you could use a good hip and inner thigh opener. This stretch I call Frogger might look a little x-rated, but once you get past that, it'll become your new favorite post-workout move. (Though I'd refrain from dropping on the floor in the middle of your office to do this one.) Like Pigeon and Butterfly, this hip opener is intense and most beneficial if you hang out in it for a while - at least a minute.

Music: "Desafinado" by Charlie Byrd and Stan Getz

To find out how to get in and out of this pose,

Begin on your hands and knees on a carpeted surface. If you don't have carpet, fold up a blanket so it's at least four feet long. You'll need some cushion for your knees.
Now slowly slide your knees out to the side, away from each other, and move your feet as well so that your ankles remain in line with your knees. Flex your feet so your toes are pointing out. This stretch becomes intense quickly, so only widen your knees and lower your hips until you feel a nice stretch. You shouldn't feel any discomfort or pain.
Once your legs are in a good position, if you're low enough you can walk your hands out and release your elbows to the ground. Use your hands to help press your hips back toward your feet to intensify the feeling in your legs. Keep your head lifted and your shoulders relaxed so your pelvis continues to press toward the ground.
Breathe deeply in this position, staying for as long as you'd like. When you're ready to come out, move slowly. Come up onto your hands if you're not there already, and lean forward as your bring your heels together behind you. Then slide your knees together and come into Child's pose to give your hips a rest.

Partner Yoga Pose: Double Tree

FitSugar — Fri, 08 Jun 2007 04:00:00 PDT

Doing yoga with a partner (your sister, brother, friend, mother, child, or "partner") is an amazing experience, especially with balancing poses. It can be hard to stay up on your own, but when you do it with a partner, you can both support each other. Awwww....

Tree pose is what most people think of when they think of yoga, and it can be kind of tricky. Doing Double Tree allows you to stay up by holding onto your partner, keeping balanced for a while you can really feel the benefits of the pose.

Double Tree is great for working on your posture, balance (obviously) and it also opens your hips. Want to know how to get into it? Then

Stand beside your partner with your hips touching.
Whichever leg is on the outside, bend that knee and use your hands to pull your foot up so it's pressing against the opposite leg's inner thigh. Pressing your knee back will help your foot stay put, and it opens your hips even more.
Now take your inside arm and wrap it around your partner's lower back.
Once you feel secure, you and your partner can bring your outside hands together at the center, pressing your palms together, for what I would call the double prayer position.
For a different variation, extend your inner arms straight up and your outer arms out to the side. This variation is a bit more challenging.
Hold for as long as you want and then do the other side.

Source and Source

Strike a Yoga Pose: Half Happy Baby

FitSugar — Tue, 29 May 2007 04:00:00 PDT

Warmer Spring weather has been motivating me to run, bike, and hike outdoors, and now my hips need a little attention. This relaxing pose is called Half Happy Baby. It's one of my favorite hip openers because you can focus on one hip at a time, and you can control the intensity of the stretch too. This pose also stretches out your lower back (tight backs often come with tight hips and hamstrings).

Begin lying flat on your back.
Bend your right knee, placing both hands on your shin, and hug it into your chest - this feels great on your lower back.
Now reach for your right foot with both hands, pulling your knee to the outside of your right ribs, just below your shoulder. Your hands can control the amount of pressure you need, but as they press down, try to keep your left hip on the mat.
Stay here as long as you want, but don't forget to do the other side. You want to be "even" happy baby.

That's it. Half Happy Baby pose feels great before and after working out, and I even do it in bed when I first wake up. There's nothing like the feeling of stretching out tight hips and a stiff lower back.

Work It Girl: Standing Pigeon

FitSugar — Tue, 15 May 2007 13:45:33 PDT

Here's another stretch you can do at your desk that opens and stretches your hips a little bit deeper than Seated Pigeon. Just push your chair back a little before you do it. This might be a stretch better suited for all you who work and/or study at home, but it is such a great hip opener I had to share it with you.

Stand in front of your desk and lift your left knee up. Place your lower left leg on your desk. Try to adjust your shin so that it's parallel with the front end of your desk. Flex your left foot and inch your right foot behind you a few inches to deepen the stretch even more.

To see 2 other variations,

This is just like the one above, but to feel a more intense stretch in your hip, slowly lean your torso forward.
You can also reach your right hand towards your left knee, and reach your left arm around your lower back for a spinal twist. If it's easy, grab on to your left toes with your left hand and draw your left shoulder back, opening through your chest. This one is my favorite!

Fit's Tips: You can do all 3 poses in a row with the left leg up, and then don't forget to do the right side.

Strike a Yoga Pose: Pigeon

FitSugar — Tue, 30 Jan 2007 09:34:09 PST

Everyone can benefit from opening their hips - whether you are a runner, biker, a mom-to-be, or someone who sits at their desk all day - stretching out your hips can help prevent lower back pain, or knee or hamstring injuries.

Our hips tend to be really tight because our everyday activities require hip strength, but not hip flexibility. Not only does it feel good physically to stretch them out, but it is said that people hold a lot of stress and tension in their hips, so it is emotionally opening as well.

There are tons of great poses and exercises that open your hips and hip flexors (the front of your legs, just below your hip bones). Wide Squat, Dancer, Camel, Airplane (when you're on the top), and Wide-Legged Split are just a few.

But Pigeon pose is my absolute favorite. You can stay in it for a while, and as your hips begin to open, you can adjust the level of intensity to open them even further - it's relaxing yet effective.

Want to know how to get into it? Then

From Downward Facing Dog, step both feet together and bring your right knee forward between your hands so your outer right leg is resting on the mat.
If your hips are more open, inch your right foot away from you. Make sure your left hip is always pointing down toward the mat. If it begins open up toward the ceiling, draw your right foot back in toward your body.
Stay here with your hands resting on your right leg or walk your hands out in front of you, allowing your torso to rest over your right knee.
Hold here, breathing into any areas of tightness and tension for at least five breaths.
Then place your hands on the mat in front of you, tuck your left toes and step your right foot back. Take a vinyasa, then step your left foot forward and repeat Pigeon on the left side.

Fit's Tips: I like to get into this pose and work each side separately for about five minutes each. Obviously adjust the time if it becomes too intense for you, but the longer you hang out in this pose, the more time you'll allow for your body to settle in and really open up. After doing both sides, you'll be walking differently. Try it and see what I mean.