FitSugar

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.

Get to Know Your Iliotibial Band

Susi May — Tue, 17 Apr 2012 15:04:32 PDT

Many a runner has been sidelined by knee pain caused by the iliotibial band (aka the ITB). But knowing how to deal with this long band of fascia, which runs down the outside of the thigh from the pelvis to just below the shin, can help keep an injury at bay. Knowledge is power, and we want to help keep you on the road.

First off, fascia is a stiff connective tissue (like tendons and ligaments) that surrounds muscles, bones, and joints, providing both support and protection. It's like shrink-wrap; once fascia becomes tight it tends to stay tight, causing pain and injuries. When the ITB shortens, usually due to poor biomechanics (like losing your running technique when tired), it can pull the knee cap out of alignment. The faulty alignment creates inflammation in the joint and pain when bending the knee. This injury, known as iliotibial band syndrome, occurs more in women than men, most likely due to the wider female pelvis.

To avoid overuse injuries, it's important to keep this thick band of fascia flexible, especially if you're training for a race and upping your weekly mileage. Keep reading to learn how.

Momofuku-Style Cherry Tomato Salad With Soft Tofu and Shiso

OnSugar Blog — Mon, 12 Dec 2011 13:30:27 PST

Even in the dark, Yoo Eatz's recipe for a cherry tomato, soft tofu, and shiso salad looks pretty incredible.

When I was about 2 years old, my best friend in the whole world was Jon. He was 6 months younger, but a whole head taller than me, and while I was very quiet and shy, he could wail loud enough for the both of us (or so my mom says). Where I would scamper, he would lumber. One of the only things we seemed to agree upon was that pigeons were meant for chasing (we're city kids), but despite our differences, we were practically inseparable: JonJon and SaSa. Then his family moved down the Peninsula, and our paths wouldn't again cross until much later.

My apologies for the blurry, dark photo. It was late, and I was hungry.

In college, my Jon was my buddy Kevin. Again, he was the outgoing one, and quiet little me always seemed to be tagging along to his parties. His social sphere was only slightly smaller than the campus population, whereas I tended to stick to a very small circle of friends. So it was a strange twist of fate when I found out that Kevin and Jon were close friends, having met through the university's crew team.

Fast-forward about 15 years to last weekend when we hosted Jon, Kevin, and their awesome wives for a little dinner party conceived through my Momofuku cookbook. We enjoyed an upscale ssam dinner (Korean barbecue served as make-your-own lettuce wraps) with kalbi-style New York strip and grilled pork belly and an insalata Caprese-inspired cherry tomato salad that I was dying to try. Rather than nesting the tomatoes on soft disks of mozzarella, Chang substitutes silken tofu and replaces zesty strips of basil with equally pungent Japanese shiso.

Keep reading for a wintry take on the Caprese salad.

New Hybrid Class: Spinning and Yoga

Susi May — Tue, 14 Jun 2011 12:36:43 PDT

Since the new millennium rolled around, it seems like the ancient practice of yoga has been mixed with almost every form of exercise, from the Pilates hybrid Yogalates to kickboxing's Koga. A new yoga mashup is making its way into the fitness world: yoga and spinning. Before your third eye conjures up images of holding a downward-facing dog while clipped in on a stationary bike, let me explain that the 60-minute classes are divided into two half-hour segments: 30 minutes of spin followed by 30 minutes of yoga. After taking a class at YAS Fitness Center in LA recently, I can attest that this blend makes great sense.

Keep reading to learn more about this new hybrid class.

Strike a Yoga Pose: Crescent Moon

FitSugar — Wed, 21 Jan 2009 08:00:00 PST

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: Anjaneyasana
English Translation: Crescent Moon Pose
Also Called: Reverse Warrior

Keep reading if you're ready to give this pose a try.