FitSugar

Strike a Yoga Pose: Pigeon Twist

FitSugar — Mon, 12 May 2008 12:00:00 -0700

Yoga keeps me running by restoring length to the overused and shortened muscles in my hips and legs. Hip-opening poses like Pigeon are essential if you run, bike, hike, or sit at a desk regularly – all of which apply to me, by the way. Plus, stretching out tight hips can also relieve lower-back pain. This Pigeon variation will not only open your hips, it will also stretch your quads while giving you nice spinal twist.

Sanskrit Name: Eka Pada Kapotasana (variation)
English Translation: One-Legged King Pigeon Pose (variation)
Also Called: Pigeon Twist

There's more to this pose than just sitting on the ground. To see what I mean, read more.

Begin in Downward Facing Dog. Bring your right knee forward between your hands and come into Pigeon pose.
Rest your right hand beside your right shin and bend your left knee.
Reach for your left foot with your left hand and work on gently pressing the sole of your left foot down in the direction of your left hip.

Now place your right hand on the top of your left foot and twist to the left, wrapping your left hand around your lower back. If you can, grab onto your upper right thigh in front of your hip. Use your hands to press into your body and get you deeper into the twist.
Stay here for five or more breaths, and then release your hands and straighten out your left leg.
Twist your body back towards the right and plant your palms on either side of your right knee.
Step your right leg back and come into Downward Facing Dog for one complete breath. Then bring your left knee forward in between your hands and do this pose on the other side.

Yoga Tips For Expectant Moms

FitSugar — Fri, 26 Jun 2009 12:02:35 -0700

Whether you're new to yoga or an experienced yogini, practicing yoga is a wonderful way to take care of yourself and your growing little one. Not only will you experience peace and relaxation, but so will your babe. Many gentle types of yoga are appropriate and beneficial during pregnancy, but here are some things you should know if you are expecting . . .

When you become pregnant, talk to your obstetrician or midwife about yoga whether you've been practicing for years or are thinking of starting. They'll most likely give you an enthusiastic "thumbs up," but it's always a good idea to make sure you don't have any health restrictions.
If you've been practicing yoga for a while, it's safe to continue taking the same yoga classes. Just listen to you body, and don't do anything that makes you feel uncomfortable. On the other hand, if you're new to both pregnancy and yoga, take a prenatal yoga class instead of a regular one. The instructor will give you more individualized attention, and explain ways to do poses that will be safe for you during pregnancy.
Prenatal yoga classes tend to focus on opening the hips, stretching the lower back, relaxation skills, and pranayama (breath exercises). So just be aware that you may not be moving a ton, but you'll definitely be breathing, and spending a lot of time in Wide Squat and Pigeon. By using and stretching the muscles you'll be needing during birth, you'll essentially be making labor easier.
Drink plenty of water and be sure to get the extra 300 to 500 calories you need during pregnancy.

To hear the other important tips keep reading

Strike a Yoga Pose: Pigeon Crescent

FitSugar — Mon, 19 May 2008 05:30:00 -0700

This variation of the Pigeon pose, takes it to a whole new level. After experimenting with Pigeon Twist, you are going to want to try Pigeon Crescent. The pose feels very majestic and peaceful and really opens up your hips.

Sanskrit Name: Eka Pada Kapotasana (variation)
English Translation: One-Legged King Pigeon Pose (variation)
Also Called: Pigeon Crescent

For a detailed description of how to do this pose read more.

Begin in Downward Facing Dog. Bring your right knee forward between your hands and come into Pigeon pose.
Rest your right hand beside your right shin and bend your left knee.
Reach for your left foot with your right hand and place the top of your foot in the crook of your left elbow.
Keep your left elbow bent to hold your foot in place, and then raise your right arm overhead. If you can, hold your right fingers with your left hand.
Work on opening through your chest and arching back slightly, but try to keep the weight of your torso right over your hips. Stay here for five or more breaths, and then gently release your arms and straighten your left leg behind you.
Plant your palms on either side of your right knee and step your right leg back and come into Downward Facing Dog, holding here for one complete breath. Then bring your left knee forward in between your hands and do this pose on the other side.

Strike a Yoga Pose: One-Legged King Pigeon

FitSugar — Mon, 02 Jun 2008 10:00:00 -0700

If you loved Pigeon Twist and Pigeon Crescent, then you're ready to try One-legged King Pigeon. It's a little bit more challenging than the other two, but feels great in your spine, shoulders, and hips.

Sanskrit Name: Eka Pada Raja Kapotasana
English Translation: One-Legged King Pigeon Pose

Want to know how to get into it? Then read more

Begin in Downward Facing Dog. Bring your right knee forward between your hands and come into Pigeon pose.
Rest your right hand on your right knee and bend your left knee.
Flex your left foot and bring your left hand under your foot and try to grab onto your toes.
This is the tricky part. You need to flip your left elbow up to the ceiling, so your toes are pointing straight up and your fingers are pointing down.
From here, you can arch your head back and reach your right hand over your head to hold onto your left toes. If it's easy, touch the top of your head to your foot.
Stay here for at least five breaths and then release your hands and place your palms on either side of your right knee.
Straighten out your left leg behind you and tuck your toes. Then press into your palms and step your right leg back, coming in Down Dog. Then bring your left knee forward and try this pose on the other side.

Fit Tip: Stretch Throughout the Day, Not Just After a Workout

FitSugar — Tue, 23 Dec 2008 11:09:27 -0800

If you have an exceptionally tight area in your body, like your hamstrings or shoulders, I give you an A-plus for stretching after your cardio or strength training. Unfortunately a few minutes of stretching once a day is not enough time to really loosen those chronically inflexible areas. It is important to take the time to stretch and lengthen those troubled tight zones at least a few times a day.

Think you can't take the time to stretch because you're at work? That is not a legitimate excuse. I know many ways to stretch your tight areas using your desk. To check out these stretches, just read more.

Standing pigeon hip stretch

Chair spinal twist

Neck stretch

Try to incorporate these stretches into your daily routine at least three times. Why not take a stretch break along with your coffee breaks?

Strike a Yoga Pose: Crescent Moon

FitSugar — Wed, 21 Jan 2009 08:00:00 -0800

I love yoga not only because it strengthens and stretches my muscles, but also because of the feelings I get in certain poses. Sometimes I feel bold and grounded, like in Hummingbird, and sometimes I feel calm and content, as in Pigeon Twist. Then there are poses, like Crescent Moon, that make me feel beautiful and energized. Arching your back helps open your heart both physically and emotionally.

Sanskrit Name: Tri Pada Adho Mukha Svanasana
English Translation: Three-Legged Downward Facing Dog Pose
Also Called: One-Legged Dog

If you're ready to give this pose a try, then read more.

Begin in Downward Facing Dog, with both hands and feet pressed firmly into the floor.
Step your right foot forward between your hands, coming into Warrior 1. Then open hips, arms, and chest, coming into Warrior 2.
From here, gently arch back and lower your left hand down, resting it on the back of your left leg. Raise your right arm overhead, feeling the stretch through the right side of the body. Make sure you continue to lower your hips, and press your front knee forward so it's directly over your right ankle.
Remain here for five complete breaths. Then lift your torso up, place your hands on the floor and move back into Down Dog. Then step your left foot forward and do this pose on the other side.

6 of My Favorite Yoga Poses of 2008

FitSugar — Sat, 27 Dec 2008 03:15:00 -0800

I'm a big fan of yoga and every week, I bring you a new yoga pose to try. If one of your New Year's resolutions is to try this centering, calming, and toning form of exercise, here are six of my favorite poses you can try. Some are easy and relaxing, while others are challenging and require strength and balance.

Pigeon Twist	Standing Hand to Big Toe B	Side Crow
Bound Squat	Tripod Headstand	Extended Tabletop

Work It Girl: Standing Pigeon

FitSugar — Tue, 15 May 2007 13:45:33 -0700

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, read more

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.