FitSugar

Strike a Yoga Pose: Wide Squat

FitSugar — Mon, 14 Jan 2008 08:15:00 -0800

'Tis the season for tight hips. If it's snowy where you live, and you're doing all kinds of Winter sports like skiing and snowboarding, I'm sure your whole lower body is feeling tight. The onset of Winter often causes people to exercise less, and not moving around can cause tight muscles, too. If you sit all day at a desk, that's not helping your hips either. I bet your body is just craving to do a Wide Squat.

Sanskrit Name: Malasana
English Translation: Garland Pose
Also Called: Wide Squat or Frog

Want to know how to do this pose? Then read more

Stand with your feet slightly wider than your hips.
Bend your knees and lower your hips down toward the ground. If your heels don't touch the ground, roll up a towel or the back of your mat and place it under your heels for support. If you or your studio has one, you can also use a wedge block.
Bring your palms together at your heart center and firmly press your elbows against the inside of your knees. This will help to open your hips even further.
Work on shifting weight into your heels and lengthening the crown of your head up towards the ceiling.
Hold the pose for five deep breaths, or as long as you'd like. 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.

Strike a Yoga Pose: Bound Wide Squat

FitSugar — Mon, 28 Jan 2008 04:00:00 -0800

Last week I showed you the prep pose for Bound Wide Squat. If that was easy for you, then give the full expression of the pose a try.

Sanskrit Name: Bada Malasana
English Translation: Bound Garland Pose
Also Called: Bound Wide Squat

Want to know how to get into this great hip, chest and shoulder opening pose? Then read more

From Wide Squat, bring your right arm between your knees. Try to lower your right shoulder as far under your right knee as possible, so you can bend your elbow and reach the back of your right hand up towards your waist.
Then reach your left arm up as high as you can, bend your elbow and bring the back of your left palm to your lower back.
Try to touch your fingers together. If they're close enough, hold your left wrist with your right hand, with the left palm facing behind you.
Stay here for five deep breaths, then come back to Wide Squat for one complete breath to release the pose. Then do the other side.

Strike a Yoga Pose: Prep For Bound Wide Squat

FitSugar — Mon, 21 Jan 2008 04:00:00 -0800

Wide Squat is a great pose that opens your hips, but if you want to open your shoulders, chest, and increase flexibility in your spine as well, then you're going to love doing Bound Wide Squat. The prep for this pose makes you feel an incredible sense of openness in your heart and lungs. Since you put weight in your bottom hand, it also gives you a great wrist stretch which allows you to shift weight into your heels so you can stretch your calf muscles.

Sanskrit Name: (Prep pose for) Bada Malasana
English Translation: (Prep pose for) Bound Garland Pose
Also Called: (Prep pose for) Bound Wide Squat

Want to know how to do this pose? Then read more

Begin in Wide Squat. Bring your right arm between your knees, and place your right palm flat on the floor. Try to lower your right shoulder and reach your fingers as far as you can out to the side, underneath your right shin.
Put some weight into your right palm, so you can shift weight back into your heels and balance equally on both feet.
Then reach your left arm up towards the ceiling. You can keep your arm straight, or for more of a stretch in your left shoulder and chest, you can pull your left arm further back. Gaze towards your lifted hand to encourage your spine to twist a little more.
Stay here for five deep breaths, then come back to Wide Squat for one complete breath to release the pose. Then do the other side.