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Strike a Yoga Pose: Sleeping Yogi

FitSugar — Mon, 14 Jun 2010 08:00:42 PDT

I know what you're thinking. But before you start the snickers and jokes about the Kama Sutra and such, let me say that this pose isn't just a prep for some crazy tantric sex technique designed to help you achieve the best orgasm of your life. It is an actual yoga pose that you'd find in the second series of Ashtanga yoga. Its purpose is not to turn you into a pretzel, but rather to deeply stretch your lower back and hamstrings. I'm not expecting the average Joe to be able to get into it, since it requires extreme flexibility in the hips and backs of the legs, but just attempting this pose, and taking it as far as you can will do wonders for a tight lower back.

Sanskrit Name: Yoga Nidrasana
English Translation: Yogic Sleep Pose
Also Called: Sleeping Yogi

To learn a much easier version of this pose

Begin lying flat on your back.
Bend both knees and hold onto the outside edges of your flexed feet with your hands. Keep your arms on the outsides of your legs. Gently use your upper body strength to equally press both knees to the floor below your armpits. Try not to tense your shoulders or chest but keep everything relaxed. This pose is called Happy Baby, and it's a great prep for Sleeping Yogi.

From here, move your arms to the insides of your legs. Use both hands to help your left knee come behind your left shoulder, and eventually your foot behind your head. Then bring the right knee behind your right shoulder, and your right ankle behind your left ankle.
Whether both legs are behind your head or not, bring both hands to your lower back, and try to clasp them together.
Stay like this for five deep breaths. To release, bring both legs to the floor. For a counter-pose, do Fish.

This is one of my favorite challenging poses. Do you have one? Share it in the Yoga Stretch and Tell Group.

Strike a Yoga Pose: Noose

FitSugar — Mon, 24 Aug 2009 05:50:38 PDT

This majestic and stable looking pose is a great way to open your shoulders, work the muscles in your feet and lower legs, and also challenges your sense of balance.

Sanskrit Name: Pasasana
English Translation: Noose Pose
Also Called: Twisting Bound Squat

This is a tough pose so to learn an easier modification

Begin in a squat position on your mat, with both feet together. It might be easier to get into this pose by balancing on the balls of your feet first. From this position, cross your left elbow over to the outside of your right thigh. Turn your right arm down so you can bring your forearm in front of your shins.
Bring your right arm behind you and try to clasp your hands together around both legs. If this is super easy for you, hold your left wrist with your right hand. If it seems impossible, separate your knees slightly and wrap around just your left leg. If holding hands is too difficult, don't get frustrated. Just stay here, reaching your hands as close as you can together. No matter which variation you're doing, try to lower your heels to the floor. If this makes you fall over, place a folded mat or towel underneath your heels for a little support.
Hold for 30 seconds, then release and try this pose on the other side.

A Little Sanskrit Lesson: Counting

FitSugar — Tue, 11 Sep 2007 02:30:00 PDT

The thing I love about Ashtanga yoga classes is that they are the same every time you go. Same poses, same order, same amount of breaths in each pose, and the class is always an hour and a half. There are no surprises, so you always know what to expect.

The teacher keeps everyone at the same pace by counting out loud. Many Ashtanga yoga instructors count in Sanskrit, the original language of yoga. Here are the numbers 1-10 written out, and what kind of breath you do for each one.

1: ekam (yekum) - Inhale
2: dve (dway) - Exhale
3: trini (treeny) - Inhale
4: catvari (chatwary) - Exhale
5: panca (pancha) - Inhale
6: sat (sut) - Exhale
7: sapta (supta) - Inhale
8: astau (ashtow) - Exhale
9: nava (nawa) - Inhale
10: dasa (dasha) - Exhale

Here is Pattabhi Jois (the father of Ashtanga Yoga) teaching Second Series with 6 students following. You can here him count in Sanskrit to get in and out of poses, but he counts the 5 breaths in English during the pose. Check it out.

Fit's Tips: Second Series is very challenging, and traditionally taught after mastering Primary Series, so don't be turned off by these difficult poses. If you've never tried an Ashtanga yoga class, take Primary Series first. You'll start off slow and build your way up when your body is ready.

Class Act: Mysore

FitSugar — Fri, 20 Apr 2007 03:30:00 PDT

If you're checking out classes at an Ashtanga yoga studio, you may come across a class called Mysore.

In a Mysore style yoga class, you lead yourself, following your own breath and a series of memorized poses, either First Series or Second Series. If you are an advanced practitioner, you may even do Third Series.

No one speaks - they only breathe. Sometimes the instructor may whisper to someone to give them help, but for the most part, there is only the ebb and flow of the breath. It's really powerful.

Want to know more about Mysore? Then

As you move at your own pace, moving from one pose to the next in First, Second, or Third series, the instructor walks around and adjusts or assists you. She or he may gently fix your shoulders or your hips in Warrior 1, they may press on you in Downward Dog (which feels so good), or they may help you drop back into Wheel pose from standing. The assists you get in a Mysore class really help you to improve your yoga practice tremendously.

The class is usually open for 2-3 hours, so people will walk in and start whenever they want. This may seem a little weird, but it's actually nice not to have the pressure of following the instructor's breath count. For me, it's easier to bring my awareness inward when everyone is doing their own thing.

The reason it's called Mysore, is because Mysore, India is where Sri K. Pattabhi Jois (the creator of Ashtanga Yoga) originally taught this practice. Traditionally, students would learn a pose and master it before moving on to the next pose in the series. That way, the student would memorize the entire sequence and would be able to practice them on their own.

Fit's Tips: If you can find a Mysore class or workshop, I highly recommend taking it. You'll learn a lot about your body and your personality. It will also help you to begin a home yoga practice, so you won't have to rely on going to a studio to do yoga. Since you've memorized an hour and a half of yoga postures, you can lead yourself in your own living room!

Move it at Home: David Swenson's Ashtanga Yoga - Second and Third Series

FitSugar — Fri, 06 Apr 2007 11:00:00 PDT

You know how much I love David Swenson's Ashtanga Yoga First Series DVD, but I love his Second and Third Series DVD even more.

Many Ashtanga yoga teachers have made First Series videos, but it's tough to find a video that explains Second Series.

David Swenson takes you through this ancient and challenging series of yoga poses. While First Series involves tons of variations on forward bends that really work the back of your body, Second Series involves backbends that stretch and strengthen the front of your body. You'll also do hip openers and balancing poses like forearm stand. He moves slowly, explaining what each pose is called, the health benefits they offer, and modifications if you need them.

It can be tough to find a Second Series class at a yoga studio, so this DVD can give you a wonderful taste of the entire Series. You can practice along with David, and learn at your own pace. As you learn how to do each of the poses, and memorize the order, you'll be able to lead yourself.

This video also includes the complete Third Series. Most of these poses are extremely advanced, but there's no reason why you can't try them out. It's inspirational to watch David and see what a body is capable of doing through many years of practicing yoga.

Fit's Tips: The fact that Second and Third Series involve such challenging poses is what makes them so much fun. I'm a firm believer in trying every pose because you never know what your body can do unless you give it a try. Order the DVD for $24.95 and you'll be standing on your head in no time.

Class Act: Ashtanga Yoga's Second Series

FitSugar — Thu, 29 Mar 2007 11:00:00 PDT

Do you remember this pose? It was one of the yoga challenges called Crow pose. It's part of Second Series in Ashtanga yoga, known as Nadi Shodina, which means nerve purification. It involves a lot of hip openers, backbends, and arm balancing poses.

Just as in Primary Series, you'll do Sun Salutations A and B, standing poses like Triangle, and then move onto the poses in Second Series. It takes 1 1/2 hours to complete and by the end, you'll feel amazing.

Depending on who you talk to, some Ashtanga yoga instructors think you need to master Primary Series before moving onto Second Series. I don't agree. Primary Series is all about forward bending, and Second Series has a lot to do with back bending. I am a firm believer that your body can benefit from all yoga postures, and you shouldn't be restricted from doing any - you should be encouraged to try them all.

Also, if you are constantly bending forward and stretching the back of your body, you'll need to strengthen those muscles too. You need the poses in Second Series to counterbalance the poses in First Series and vice versa. The two Series' complement each other brilliantly.

Want to know more about Second Series? Then

Second Series is so much fun. You get a chance to try out some more advanced poses like Crow, Forearm Stand, Bow, and Leg Behind the Head. You never know what your body is capable of doing unless you try.

After you finish a Second Series class, your body will feel different. Since it involves a ton of backbending poses, you'll feel a sense of lightness and love from stretching through and opening your chest.

Fit's Tips: I recommend trying Second Series 100%. It's challenging and you'll strengthen and increase flexibility in the muscles of your entire body. Locate an Ashtanga Yoga studio near you and find out if they offer Second Series classes or workshops. You can also check out David Swenson's Ashtanga Yoga Second and Third Series DVD for $24.95.

Check out some pictures of poses from Second Series. Just so you know, these aren't in order.

View 7 Photos ›

SMG Picks Up Soon-to-Be Big Sister Charlotte From Dance Class

Lindsay Miller — Mon, 21 May 2012 10:40:13 PDT

Sarah Michelle Gellar gave her daughter Charlotte Prinze a lift as she took her to ballet class on Saturday in LA. Charlotte was sporting a leotard and a cute animal-print skirt for her latest dance lesson. SMG, who is expecting her second child, has been toting Charlotte to and from the studio frequently. Earlier this month, she and Freddie Prinze Jr. spent a day at the zoo with their little one. SMG seems to be enjoying her break from work, and although it was recently announced that her series Ringer won't be renewed for a second season, she has plenty to look forward to with a new baby on the way. Meanwhile, Freddie could potentially be back on TV in the Fall, having signed on to shoot a new pilot for NBC alongside Mena Suvari.

Growing Through Arts' Music Series: Kid-Friendly or Are You Kidding?

Kate Stahl — Thu, 17 May 2012 12:56:42 PDT

We're all about exposing kids to fine arts, but is opera asking a bit too much? Not according to Growing Through Arts, a company founded by former pro dancer and Harvard grad Aleksandra Efimova, which creates educational children's books and toys. The company just launched its second series of books (the first focused on ballet), breaking down some seriously highbrow stuff for kids ages 2 to 6. Growing Through Arts' philosophy: exposing kids to the arts early will help develop creativity and imagination, confidence, leadership, memory, abstract thinking, discipline, focus, and preacademic skills.

The three music series books - The Peter and the Wolf Symphony, The Snow Maiden Opera, and Twist, A Musical - each include beautiful illustrations, a modern take on the classic opera, symphony, and musical tales, and questions designed for parents to ask their children to teach them moral lessons. You'll also find a glossary of terms that will teach kids words that are used in music class, the opera, and the symphony.

So what do you think? Could you get your 2-year-old amped about opera? Psyched about the symphony? Weigh in below!

Meet Allie: PopSugar Editor and Media Guru

PopSugar — Thu, 17 May 2012 07:00:00 PDT

Allow us to introduce PopSugar Editor and media savant, Allie! In the second of our series of editor profiles, we get to know Allie's passions and inspirations - from gushing about celebrities and their cultural significance to satisfying her inner bookworm. She also shares tips on how to maintain a well-balanced media diet. Here's a hint: mix it up a little! Watch the video above to learn how Allie seizes the day.

What makes you stand out? Enter our Stand Out & Win contest - you could win $5,000 to fuel your passion and a chance to star in your very own profile on PopSugarTV.

If you haven't already, check out the profile of another PopSugar Editor, Nancy!

Glee-ful Highlights From Episodes "Props" and "Nationals"

Becky Kirsch — Wed, 16 May 2012 08:00:18 PDT

It's a Glee double whammy this week as the New Directions prep for, and then head to Nationals! As we've seen at the end of each season, emotions are running high, as the kids get ready to take on Vocal Adrenaline. The stakes are even higher this year since a lot of the seniors are graduating, and there's one gleek in particular who's feeling a little left out.

Season three has not been my favorite, but both of this week's episodes won me over in a big way. The first hour is both funny and poignant, while the second is very sweet and sentimental, as we get ready to say goodbye to some of the core cast members. The night definitely brings back memories from the first season when the show took the world by storm, and reminded me why I fell in love with it in the first place. Let's break down the highlights when you

I'm glad Tina finally gets a little time to shine, though it's a bit awkward that the opening voice-over is all about how the show has essentially ignored her for the first three seasons. Still, it's a nice break, and the sweet moments between Rachel and Tina feel authentic and are fun to watch, particularly when Tina offers to take Rachel on a road trip to see Carmen Thibedeau. And though it's not my favorite number of the night, I love that Rachel gives Tina her wish to duet on "What a Feeling."
Just because it needs to be mentioned: Kurt and Blaine's Halloween costumes as Snooki and the Situation. Amazing.
OK, the switcheroo moment was everything I hoped it would be and more. Though the sneak peek pictures gave away who would become who during Tina's dream, it's still amazing to see the kids all mixed up: particularly Artie as Santana. Genius. My head continued exploding throughout the entire sequence, especially seeing the reaction shots to Tina's rendition of "Because You Loved Me" (Mr. Schue's impression of Sue is spot-on). Speaking of which, Tina totally kills the song: are we getting a preview of what Glee might be like next season?
Coach Beiste has had to do some emotional heavy lifting lately, but this is one of the few times we see Puck truly vulnerable. His feelings of inadequacy about his future come to a head when one of the bullies at school challenges him to a fight in the schoolyard. After Beiste breaks it up, Puck breaks down in tears about feeling like garbage, and he and Beiste comfort each other in a truly touching moment. What's even better is that Beiste proceeds to dump Cooter, and she and Puck sing a sweet duet of Taylor Swift's "Mean." (Honestly I'm surprised it's taken Glee this long to get that song).
I love all the throwbacks to the first season in this episode; there's talk of Tina's first audition, some reminiscing about Puck's days tossing kids in dumpsters, and even an utterance of the Glee-patented insult "lima loser." Those were the days.
How is it possible that the New Directions are, yet again, about to perform at Nationals and they're still trying to slap together the routine just hours beforehand? It's no wonder they're all on edge, but at least they aren't trying to write their own songs this time around.
I can't even talk about how much I loved every one of the New Directions' performances at Nationals; this is by far and away my favorite performance episode. I had chills during "The Edge of Glory," which turned into goose bumps for "It's All Coming Back to Me Now." But the real kicker is "Paradise By the Dashboard Light" - the number is mesmerizing, and I felt proud of how far they've come. I can't remember the last time I was so caught up the performances of this show. They absolutely nailed it.
As for Vocal Adrenaline, well, they certainly bring the theatrics. I'm a fan of Unique's, but something about their numbers lacked energy. But maybe that's because the dudes were so tired from picking up the girls repeatedly and pushing those heavy-looking pinball machines around?
Giving Unique the suddenly existent MVP award is a nice consolation when the New Directions win the grand prize. I do kind of wish they'd give up the celebrity judges' shtick though. No offense to Lindsay Lohan, but getting a peek inside the self-involved judges' room used to be funny but now it just feels stale.
The scene where we get to watch the New Directions celebrating their victory feels like three years coming, and it actually could have been a very fitting end to the series as a whole. The kids are about to graduate and move away, and now they've finally got the biggest trophy in all the land. Hell, they even let Will and Emma finally do it (though did that really need to be shoehorned in with the confetti?). The icing on the cake, of course, is Mr. Schuester's Teacher of the Year award and the performance of "We Are the Champions." A perfect end to a great episode.

With only one more episode to go, it all culminates with next week's graduation episode. Were you touched by this episode like I was? What'd you think of the New Directions' showing at Nationals?

Photo courtesy of Fox