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Are You Hip to Your Hips?

FitSugar — Thu, 31 Jul 2008 09:00:00 -0700

The hip joint connects your upper body to the power of your legs. Vital to all forms of movement, the hip joint is worth knowing about. Let's see what you know about this special part of your body.

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Strike a Yoga Pose: Beginner's Gate

FitSugar — Mon, 17 Sep 2007 04:00:00 -0700

Seated postures are great for meditation because they are easier to hold than some poses (like Half Moon pose), and because you are so grounded, they instill a sense of calmness.

This pose called Beginner's Gate also opens your hips and hamstrings, and allows you to practice lengthening your spine and sitting nice and tall.

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

Want to know how to do it? Then read more

Sit on your mat and straighten your right leg out to the side.
Now bend your left knee and bring your left toes as close to your body as possible. 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 switch sides.

Beginner's Gate will prepare you for the full expression of the pose, where you lean over to your straight leg and rotate your chest towards the ceiling. (Look for it next Monday).

Work it Girl: Seated Pigeon

FitSugar — Wed, 25 Apr 2007 07:30:00 -0700

Sitting at your desk for 8 hours a day is a great way to work towards tight hips. Fight back with this desk hip opener stretch.

This is just like doing Pigeon pose but instead of lying down, you're sitting up.

Bend your left knee and place your lower leg flat on the desk (make sure to clear a spot).

Lean your upper body forward a little and try to keep your spine long. You'll really feel this stretch in your left hip and butt. I love it!

Hang here for a few breaths or more if you love it, and then carefully switch sides.

If you really love this stretch, you can work while you do it!

CAUTION: Again, make sure your chair doesn't have wheels!

Work it Girl: Chair Squat

FitSugar — Wed, 18 Apr 2007 02:30:00 -0700

Sitting at your desk for countless hours in one position can really tighten up your lower body. So why not do something to open up those hips, quads, and calves?

You could always do a Wide Squat on the floor, but if you squat down on top of your chair, you can still get a little work done (I'm all about the multi-tasking).

Stay like this for a minute or two, or as long as you'd like. I wouldn't stay like this for too long though, because your feet will start to fall asleep from loss of circulation.

Just like the Chair Spinal Twist, I love the way this stretch releases my lower back. Give it a try and tell me what you think.

CAUTION: Do NOT try this squat on a chair with wheels. If you do have a rolling chair, find a place in your office where you can do this move with your feet planted firmly on the floor.

Strike a Yoga Pose: Warrior 1

FitSugar — Mon, 09 Apr 2007 08:45:00 -0700

The last pose we need to learn for Sun Salutation B is Warrior 1. It is a powerful and grounding pose that strengthens your quads, calves, booty, and the muscles in your feet. Working these muscles together helps to build knee joint stability.

Depending on how you do this pose, if you actively arch your back, this pose increases flexibility in your lower and upper back. If you work on keeping your spine straight, this pose will strengthen the muscles in your belly and your back. Both ways will strengthen your shoulders and the muscles in your neck.

You can get into Warrior 1 from Downward Facing Dog.
Step your right foot forward between your hands, turn your left heel in, press into your feet, and lift your torso up.
You want your right foot to be slightly to the right (not directly in front of) your left heel, so that your hips can be parallel with the front of your mat. You can place your hands on your hips, and gently direct your right hip back and your left hip forward - this is called squaring your hips. Once your hips are square, lift your arms up, and press your palms together. Draw your shoulder blades down towards your hips and gaze up towards your hands. Stay here for 5 breaths. You can come back to Downward Facing Dog and then step your left foot forward to do Warrior 1 on the other side.

YOGA CHALLENGE: Standing Half Bound Lotus

FitSugar — Thu, 15 Mar 2007 04:00:00 -0700

Hey folks. Ready for the new yoga challenge? It's called Standing Half-Bound Lotus. You can practice with Tree pose first, and then you can work on this pose. It really opens up your hips, one at a time, while challenging your balance. When you reach your arm behind you, you'll also feel a stretch in the chest and front of the shoulders.

Don't forget to get those cameras ready. Go to the YOGA CHALLENGE group. On the left-hand side, click on "Create & Share!" Then click on "Blog." Add a title, some keywords, and then under "Body" click on "Add Image" to upload your picture. Add some words if you'd like and then click "Submit." How easy is that? Getting into the pose in the first place will be the tough part. Can't wait to see your photos!

Begin in Mountain pose. Shift weight into your left foot, grounding firmly, and then bend your right knee. Grab onto your right foot with both hands, and gently pull it up in front of your left hip. If this feels okay, let your right knee drop down. Hold onto your right foot with your left hand and then reach your right arm around your lower back.
You can grab onto the front of your elbow and stay here, or work on grabbing onto your toes with your right hand. Stay here or keep reading to see the real challenge.

Want to see what else you can do? Then read more

Carefully fold forward, reaching your left hand down towards the ground. If it's too much strain on your left hamstring, you can bend your left knee slightly. Tuck your chin in towards your chest, and just breathe. How's that for opening your right hip and left hamstring?

Don't forget to switch sides and definitely don't forget to send your photos in. You can check out all the yoga challenge photos under "Latest Photos" in the It's a STRETCH group.

Stretch It: Twisting Hip Flexor Stretch

FitSugar — Fri, 20 Nov 2009 08:00:22 -0800

A common complaint among runners and cyclists is tight hip flexors, the area in front of the hips above the quads. Here's one of my favorite ways to lengthen that area, while also getting a subtle spinal twist - two great stretches in one!

To learn how to get into this stretch, read more.

Begin in a lunge position with the right knee forward and the left leg extended behind you. The right knee should be directly above the ankle. Place a folded towel underneath your left knee if you feel any discomfort under or around your knee cap.
Rest your left hand on your right knee and bend your back (left) knee. Reach your right arm behind you and clasp the arch of your left foot. Lower your pelvis until you feel a nice stretch in the left hip flexor.
Hold the stretch for 30 seconds, and then switch sides by bringing the left knee forward.

7 Stretches For Tight Hips

FitSugar — Wed, 13 May 2009 05:50:00 -0700

From a recent poll, it looks like FitSugar readers need to spend more time stretching. Since hips are commonly tight in folks from all walks of life, from runners to cyclists to those who sit at a computer all day, here are seven hip-opening stretches to increase your flexibility and prevent injury.

View Slideshow ›

Chef Workout: Balancing Hip Opener

FitSugar — Thu, 23 Apr 2009 16:00:00 -0700

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 read more.

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.

Stretch It: Seated T-Hip Stretch

FitSugar — Thu, 28 Aug 2008 14:30:00 -0700

Between sitting, running, biking, or driving a long commute, most of us suffer from tight hips. The seated T-hip stretch lengthens tight glutes as it opens the hips. It is a more intense variation of Double Pigeon, so ease into this move.

To learn how to do this stretch read more.

Sit on the floor with both legs out in front of you. Bend your left knee so it's parallel with your torso. Then bend your right knee and place it on top of your left ankle (and your right ankle on top of your left knee), coming into Double Pigeon.
Now use your hands to help wiggle your feet away from each other, keeping your shins in one straight line, and making a T-shape with your legs. Flex your feet, lean forward, and press your palms into the inside of your ankles.
Hold there for at least 30 seconds and then release. Then straighten your legs out in front of you and do this pose with your right knee on the bottom.