FitSugar

Tara Stiles Shows Us the Best Yoga Pose For Stress Relief

Michele Foley — Tue, 08 Nov 2011 01:11:17 PST

After a coast-to-coast flight, relief came in the form of Strala Yoga's class, Relax. The class is a staple at the New York-based studio, owned by well-known yogini Tara Stiles and her husband, Michael Taylor. Still feeling wound up after class from traveling and lack of sleep, I asked Tara what her go-to yoga pose is for releasing stress and finding calm. Tara didn't hesitate to say that Pigeon pose and all of its variations make the best stress relievers. Whether you run, bike, or sit at a desk all day, Tara says that Pigeon poses help calm the body and mind by releasing built-up tension in the often-tight hips and hamstrings.

Tara likes that you can stay in Pigeon for as little or as long as you like and that it only takes a small movement to increase intensity. For those times when stress is high, Tara suggests massaging the forehead while in Pigeon or lying hands gently on the floor and resting your torso on your knee. Go even deeper into the pose by progressing into Pigeon Crescent (seen here), which will open up the chest and spine. Tara adds that Pigeon can help with sleep issues like insomnia, making it a good pose to wind down with in the evening. Most importantly, to truly reduce tension, connect with your breath: "Every inhale makes more room in your body, self, and mind," Tara says. "Your pose should feel easy with deep breaths helping to guide you from the inside out - no struggling; no clenching; slow, slow, slow."

Which yoga poses help you ease stress?

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.

Inversion Issues: How to Remedy Common Shoulderstand Complaints

Jenny Sugar — Fri, 25 May 2012 00:14:27 PDT

You're loving your yoga class from Half Moon to Pigeon Pose, but as soon as you get to Shoulderstand, you're less than psyched. Although a basic - challenging, but basic - pose, Shoulderstand can put you at risk of strain and injury when done incorrectly. Turn this pose into your favorite by checking out these common complaints and ways to remedy them.

"I Can't Breathe"
If you're well endowed or carry extra weight in your belly, then gravity causes added pressure on the lungs and throat, making it tough to take in a deep breath. A supportive bra and fitted top can help, but if you still have trouble breathing, then changing how you do the pose will make a huge improvement. Instead of stacking your pelvis and feet directly over your shoulders, hinge at your hips slightly, pressing them away from your face so your feet extend slightly behind your head.

Still can't breathe? Try the Legs Up the Wall variation; rest your lower back on your mat or, to give your hips a little lift, rest your lower back on a folded-up blanket or flat bolster.

Continue reading to learn how to alleviate neck pain and feelings of imbalance while in Shoulderstand.

Strike a Yoga Pose: Pigeon Twist

FitSugar — Mon, 12 May 2008 12:00:00 PDT

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,

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.

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.

Sanskrit Name: Eka Pada Rajakapotasana
English Translation: One-Legged King Pigeon Pose
Also Called: Pigeon Pose

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.

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.

Stretch Those Tight Hips and Lower Back

FitSugar — Sat, 31 Mar 2012 19:16:40 PDT

If you have the ever popular office job that involves sitting at a desk for eight hours a day, it can wreak havoc on your precious body creating tight hips and lower back pain. Many stretches for your hips also stretch out your lower back, so these poses are like two for the price of one.

Butterfly

Sit on the floor, bend both knees, and bring your feet together. Using your hands, open your feet up like a book, pressing your knees toward the floor with your elbows. If you want more of a stretch, extend your arms out in front of you.
Stay here for five breaths.

Continue reading to learn how to do three more hip-opening yoga poses.

3 Yoga Class Dangers and How to Prevent Them

Jenny Sugar — Wed, 22 Feb 2012 01:30:27 PST

Yoga is associated with feeling joyful, open, and calm, but as with all types of movement, there are risks involved that make you go from "om" to "ow" in the blink of your third eye. Here are three common dangers you're at risk for when taking a yoga class and how to prevent them from happening.

Slipping
Depending on their type of material, some yoga mats may be extremely slippery when wet. This slippery surface may cause a nasty fall while in a balancing pose or may make you accidentally slide into a full split when your hamstrings aren't even close to ready for it.

If your mat becomes a Slip 'n Slide as soon as you start sweating, place a slipless towel or cotton rug over the top to absorb moisture and offer hands and feet some traction. Bring a hand towel to class to wipe off your face and arms to prevent drips on your mat and also to wipe up any puddles you make on the floor next to your mat. Here are more tips on dealing with a slippery mat.

Continue reading to hear how to prevent a pulled muscle or dehydration in yoga class.

Do You Love or Hate These Popular Yoga Poses?

Jenny Sugar — Thu, 26 Jan 2012 10:59:36 PST

Pigeon is easily one of my top 10 favorite yoga poses, but my husband can't stand it - his tight hips scream to get out of pose. Here's a list of challenging yoga poses that people either love or hate. From backbends to inversions, tell us which ones you love, or love to skip.

Healthy Dose Link Time

FitSugar — Thu, 23 Dec 2010 11:30:59 PST

A yoga pose that is especially suited for the holidays - Lululemon
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Gwyneth hopes for Country Song sequel so she can eat more fried food - Fit Celeb
Shape names its best and worst fitness trends of 2010 - Shape
How to stop a holiday meltdown before it starts - Health
What to grab on the buffet table this season without ruining your diet - Fitness

Best of 2011: Our Favorite Advice From Celebrity Trainers

Michele Foley — Wed, 21 Dec 2011 08:16:57 PST

Celebrities spend thousands of dollars to work one-on-one with trainers like Tracy Anderson and Harley Pasternak. This year, we got the star treatment and chatted with a host of celeb trainers about what it takes to be healthy and fit. Keep reading to see what some of their best advice was this year!

Tara Stiles on letting go: From mastering a pose to worrying about slipping on your mat, yoga can sometimes be stressful. But stress is the exact opposite of what yoga should be, says Tara. Yoga is all about reducing tension, and an easy way to do this, says Tara, is to connect with your breath, "Every inhale makes more room in your body, self, and mind. Your pose should feel easy with deep breaths helping to guide you from the inside out - no struggling; no clenching; slow, slow, slow." And if all else fails, Tara says the Pigeon pose is a go-to for stress relief.
Gunnar Peterson on goal-setting: Going to the gym to mindlessly log the same amount of miles you do every single day of the week doesn't fly with Gunnar. This man is all about goals. When working with his clients, Gunnar sets goals to challenge and push them further than they would if left on their own. Take Gunnar's advice by challenging yourself with a workout goal whenever you hit the gym, go for a run, or embark on a ride. Set bigger, long-term goals for yourself and reward yourself with a small treat when you reach them - now that's a way to stay motivated!

Keep reading to see what Harley, Tracy, and Valerie had to say after the break!