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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

Are You Hip to Your Hips?

FitSugar — Thu, 31 Jul 2008 09:00:00 PDT

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.

Source

Take the Quiz

Work it Girl: Seated Pigeon

FitSugar — Wed, 25 Apr 2007 07:30:00 PDT

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 PDT

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 PDT

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 PDT

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

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.

See Catherine Malandrino's Fierce Fall 2012 Collection

FabSugar — Mon, 13 Feb 2012 08:00:38 PST

Catherine Malandrino's Fall 2012 collection was inspired by the 1982 version of Cat People, an erotic horror film - which explains why sexy silhouettes dominated. Bustier jackets, electric pencil skirts, and bright, hip-hugging dresses were equal parts chic and fiercely seductive. Take a look at her entire collection here!

Essential Stretches For Tight Hips

FitSugar — Thu, 02 Feb 2012 12:05:31 PST

Tight hips seem to be a common problem for almost everybody - from runners to cyclists, from deskbound bloggers to triathletes. Give this area a little extra love with this sequence of nine hip-opening stretches to increase your flexibility, reduce discomfort, and prevent injury. Try the series in the order listed here, or pick your faves to incorporate into your workout routine.

4 Moves to Say Goodbye to Saddlebags

Self — Wed, 08 Feb 2012 04:54:13 PST

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

If you're saddled with saddlebags, you probably think you got the short end of the family gene pool stick. But, lucky for you, those pesky fat deposits surrounding your hips, thighs, and butt are far easier to banish than, say, Great Aunt Hilda or your bossy big sister. "Saddlebags are largely determined by genetics, hormones, and age, but women can still affect the shape of their bodies through nutrition and exercise," says Rebekah Rotstein, a New York-based Pilates instructor who recently released the Pilates For Buff Bones DVD.

Not sure where to begin? Rotstein recommends utilizing large muscle groups rather than relying on spot training for fast results. "Pilates get results because it's a whole-body exercise program and works your muscles synergistically," she says. "Muscles aren't meant to function independently but as a team!"

Just remember to keep your expectations realistic. No workout in the world can turn you into Cameron Diaz overnight. "All women have padding at their hips, no matter how thin we are (even Diaz!)," says Rotstein. "It's what differentiates us from men and accentuates the curves you've got!"

To tone up those saddlebags fast, add these four moves to your regular workout routine. Check out the moves after the break.

Gear Review: Lululemon No Limit Top

Jenny Sugar — Tue, 07 Feb 2012 15:07:07 PST

I don't usually get very fancy with my yoga clothes. A fitted tank with a built-in sports bra is my usual go-to top. It keeps my girls covered and in place, and the fitted body stays put when I go upside down. But some days ~~you ate too many cookies~~ you just don't feel like wearing something tight. You could sport a loose shirt but it doesn't offer the most flattering look, and as soon as you start moving, it can end up exposing your belly even more than a tight tank. Enter the Lululemon No Limit Tank ($64). Sexy is the first word I thought when I saw it, but when I tried it in a yoga class, functional was the second.

Keep reading to hear more details about this unique Lululemon tank.