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Partner Yoga Pose: Shoulderstand on Bridge

FitSugar — Fri, 12 Sep 2008 10:00:00 -0700

Some partner yoga poses are a little more challenging than others like this one - Shoulderstand on Bridge. It requires strength for the person on the bottom to hold the Half Wheel and it also requires balance for the person on top to hold Shoulderstand. Since this pose involves one person being upside down, it also requires trust and communication. I love that this video shows both the man and woman taking turns and switching positions. It's common to think the woman wouldn't be strong enough to be on the bottom, but she is!

For detailed instructions on how to give this pose a try read more.

Partner #1 (guy) comes into Half Wheel (Bridge), with his elbows bent and his hands underneath his lower back.
Partner #2 (woman) stands at Partner #1's feet, holds onto his shins, and rests her shoulders on his thighs so her head hangs down. Partner #1 can gently squeeze Partner #2's head to add a little support.
Then Partner #2 lifts or jumps her feet up so her hips are over her shoulders and her spine is straight. When she feels stable, she straightens her legs and comes into Shoulderstand (or I think of it more as a supported Headstand).
Even though it seems like this pose is more challenging for the person on the top since she's working hard to stay balanced, the person on the bottom is also doing a lot of work to keep his thighs stable and hold his partner up. So it's important for both partners to talk to each other during this pose, and let the other person know if they need a break.
To release this pose, Partner #2 folds at her hips and places her feet gently back on the ground and stands up. Then they switch positions and try it again.

Fit's Tips: If you're a little nervous about falling over, have a trusted friend stand next to you so they can catch you in case you start to lose your balance.

Strike a Yoga Pose: Inversions

FitSugar — Mon, 01 Sep 2008 03:30:00 -0700

Inversions, in yoga, are the poses where you put your feet above your head. Meant to give your mind a new perspective, they allow blood to flow to your head to improve circulation, which can cure headaches and help relieve depression. Going upside down also increases strength in your upper arms, back, and abdomen. These poses require skill and patience, so be sure to practice these regularly.

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Yoga Inversions and Your "Moon Time"

FitSugar — Wed, 17 Oct 2007 03:00:00 -0700

Not all women feel the same during menstruation. Some feel like sitting on the couch cuddled up with a heating pad and a pint of Ben & Jerry's, and others have tons of energy to go for a run. I'm a firm believer in listening to your body, but I also know that a little exercise can help alleviate cramps (and your rotten mood).

Doing yoga is great when you have your period because the movements are slow and gentle, and leave you feeling completely relaxed. The ongoing debate though is whether or not a menstruating woman should do inversions such as shoulderstand, headstand, forearm stand or handstand.

Some instructors think inversions disrupt the natural flow of your period, that it can cause retrograde menstruation, where blood flows in the opposite direction and can cause endometriosis. However, there is no scientific evidence that inversions can cause this.

Also, you're only upside down for a couple of minutes, so can that short amount of time really affect your flow that dramatically? Only you can answer that question. It all goes back to doing what is right for your body. If inversions give you energy and make your period symptoms more bearable, then I say go for it. On the other hand, if inversions put pressure on your uterus or make you feel dizzy or lightheaded, skip them. This applies whether you have your period or not. Yoga is all about feeling good, so do what feels right to you at that moment, and don't let anyone make those decisions for you.

Strike a Yoga Pose: Shoulderstand

FitSugar — Mon, 08 Oct 2007 04:00:00 -0700

OK, so maybe Double Arm Headstand wasn't the pose for you. Here's another inversion that requires less balance and is actually a really relaxing pose. It's great for stretching out the back of your neck and your upper back, two areas that rarely get stretched.

Sanskrit Name: Salamba Sarvangasana
English Translation: All limbs with support
Also Called: Shoulderstand

Want to hear a detailed description of how to get into Shoulderstand? Then read more

Begin lying on your back on a mat or rug. Come into Plow with your feet over your head and your hips over your shoulders.
Bring your hands to your lower back, fingertips pointing up towards the ceiling. Keep your elbows on the ground, and try to bring them as close together as you can so they are in line with your shoulders.
When you're ready, slowly lift one leg straight up, and then the other. Eventually you want your shoulders, hips and feet in one line.
Try to keep your body completely relaxed, and don't clench your butt muscles. If you find it difficult to breathe (bigger breasted women have this complaint), just shift your hips away from your head a few inches.
If you're feeling any pressure in your neck, press the back of your head into the ground. Do NOT move your head to either side, just keep it in line with your spine to prevent straining a muscle.
Stay here for ten or more breaths, and when you've had enough, you can slowly lower your feet back down towards the ground, coming into Plow pose. From here, you can slowly bend your knees, and shift your hips down to the floor, hugging your knees into your chest.

Since this pose is an inversion, you'll feel a burst of energy from the blood rushing to your brain. That also means if you try and stand up too quickly after doing this pose, you may feel a little dizzy (I've even seen stars before). So be sure to take your time coming out of this pose.

Partner Yoga Pose: Supported Shoulderstand Child's Pose

FitSugar — Fri, 02 May 2008 11:00:00 -0700

I love partner yoga poses that allow you to use your partner's body to help you relax and Supported Shoulderstand Child's Pose is one of those poses. It's similar to Double Child, but I like this one better because partners alternate between doing an energetic inversion and a lower-back stretch.

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

Partner 1 begins in Child's pose with his arms extended out in front of him.
Partner #2 sits down gently on his lower back, with one leg on either side of his body.
Then Partner #2 leans back, placing her hands on the ground underneath her shoulders, and she extends her legs so they're over Partner #1's shoulders (just like in the picture to the right).
Partner #1 can assist Partner #2, by placing his hands on her feet to help anchor her as she lowers her shoulders and the back of her head down to the ground. She wants to keep lifting her ribs up to open her chest and lengthen through her spine.
From here, she can bend her knees and place the soles of her feet on Partner #1's back. Then to take this pose even deeper, she can lift her legs straight up so her feet are over her hips.
They can stay like this for five or more breaths, and when they've both had enough, they can release and switch roles.

Source

Partner Yoga Pose: Double Bridge

FitSugar — Fri, 12 Jun 2009 09:00:00 -0700

If you're looking to increase flexibility in your neck and spine, half wheel is the pose to do. It also tones your glutes, hamstrings, and quads, so it's a great pose to include in your stretching routine. To make it slightly more challenging and offer support to a friend doing a modified shoulderstand, do this pose called double bridge.

To see a picture of how to get into this pose, read more.

Partner #1 (man) lies on his back, brings his feet over his head, and comes into Plow pose.
Partner #2 (woman) sits behind him with her knees bent. Both partners clasp hands.
Partner #1 lifts his legs up to the ceiling, bends his knees, and gently places the soles of his feet on his partner's knees. He presses firmly into her knees and lifts his hips up so his thighs and torso are in one straight vertical line.

Once Partner #1 is stable, Partner #2 lifts her hips off the floor, coming into Half Wheel.
They stay like this for at least five breaths, and then Partner #2 lowers her hips to the floor. Partner #1 comes back to Plow pose, and then Partner #2 does Plow. Partner #1 lowers his spine onto the floor, bends his knees, and places his feet on the floor. Now each partner is in position to switch roles and repeat the pose.

Source

Strike a Yoga Pose: Ear Pressure

FitSugar — Mon, 15 Oct 2007 04:00:00 -0700

I love how Shoulderstand pose stretches out the back of my neck, and I love to do the Ear Pressure pose to deepen the stretch. It stretches your entire spine brilliantly, and because your knees are pressed against your ears, you drown out all outside sounds and can really bring your awareness inward.

Sanskrit Name: Karnapidasana
English Translation: Ear Pressure Pose
Also Called: Knees to Ears

Want to give it a try? To find out how, read more

From Shoulderstand, slowly bend your knees down towards your forehead.
If that's enough of a stretch for your spine, stay here. If you want to take it further, separate your knees and lower them down towards the ground. Squeeze your ears gently with the insides of your knees and release your hands to the ground, palms facing down.
Stay here for five or more breaths, allowing your knees to relax against your head, and stretching through the entire spine. If you have a hard time taking deep breaths, put some weight into your feet and lift your knees up a little until you are more comfortable.
When you're ready to come out of this pose, lift your knees up, gently unroll your spine, bringing your pelvis down to the ground. Take a moment and hug your knees into your chest. Then slowly roll up to a seated position.

When I first tried this pose, I must admit, I hated it. It felt a little scary to be wrapped up in such a tight little ball with all that weight on my head and chest. So take this pose slowly at first. Work with your level of comfort, and move deeper into the pose as you're ready. Remember that yoga poses are supposed to help you feel calm.

Strike a Pose: Closing Sequence

FitSugar — Mon, 07 Jan 2008 04:00:00 -0800

The Closing Sequence of Ashtanga Yoga is a powerful and grounding way to end a vigorous class. These particular poses are not limited to just Ashatanga; you can find many of them in other styles of yoga as well. So if you practice yoga, it's good to be familiar with this popular sequence. Plus if you ever experiment with Ashtanga you will be in the know. The poses are listed in sequence as they are done in class. To learn more about a particular pose, just click on the orange link to reach a full post dedicated to the pose.

Wheel Urdhva Dhanurasana Do 3 times, holding each for 5 breaths
Seated Forward Bend Paschimottanasana Hold for 5 breaths

Want to see the rest of the Closing Sequence? Then read more

Shoulderstand Salamba Sarvangasana Hold for 15 breaths
Plow Halasana Hold for 5 breaths
Ear Pressure Karnapidasana Hold for 5 breaths
Balancing Lotus Urdhva Padmasana Hold for 5 breaths
Embryo Pindasana Hold for 5 breaths
Fish Matsyasana Hold for 5 breaths
Extended Legs Uttana Padasana Hold for 5 breaths
Bound Headstand A and B Sirsasana A Hold for 25 breaths Sirsasana B Hold for 5 breaths
Bound Lotus Baddha Padmasana Hold for 5 breaths
Lotus Padmasana Hold for 10 breaths
Lifted Lotus Tolasana Hold for 100 Breaths (or as many as you can)
Corpse Savasana Hold until your heart rate and breath slow down to normal, for about 10 minutes

Strike a Yoga Pose: Extended Fish

FitSugar — Mon, 12 Nov 2007 04:00:00 -0800

After doing Shoulderstand, it feels great to open up your throat and stretch through the front of your body in Fish pose. Here's a variation called Extended Fish. Not only does it stretch out your throat and chest, but it also works your abs and increases flexibility in your spine.

Sanskrit Name: Uttana Padasana
English Translation: Extended Legs Pose
Also Called: Extended Fish

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

You can do this pose from Fish pose. Just keep your head on the ground, release your legs and arms straight out and try to bring them parallel with each other.
You can also come into this pose from lying on your back. Arch your spine, lift your chin and chest, and come onto the crown of the head. Then lift your legs up so they are at a 45° angle from the ground. Lift your arms up and extend them at the same angle.
Continue extending the ribs up, keep your body still, and breathe calmly while maintaining the balance on your head and bottom.
After five or more breaths, lift your head up, lie flat on your back and release your arms and legs down to the ground.

Fit's Tips: It's hard to tell if you have your legs and arms at the right angle, so have someone watch you do it to make sure.

Strike a Pose: Embryo

FitSugar — Mon, 05 Nov 2007 04:00:00 -0800

I love poses that really stretch out your spine, and this pose called Embryo will give you an amazing stretch from your neck to your tailbone. It's one the postures of the Ashtanga closing sequence, but you'll find it in other yoga classes as well.

Sanskrit Name: Pindasana
English Translation: Embryo Pose
Also Called: Baby Pose

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

After doing Shoulderstand, Ear Pressure pose, and then Balancing Lotus, just lower your knees down towards your face. If your legs are in the lotus position, that's great, but the pose is still highly beneficial if your legs are crossed at the shins.
You can do this pose by supporting the weight of your body (with your elbows on the ground and your palms on your lower back) or by balancing on the shoulders. If you can balance without your hands, work on wrapping your arms around your thighs and clasp your fingers by your hamstrings. Try to distribute the weight evenly across your shoulders, and don't lean too much on your neck.
When you're in this pose, you should feel relaxed, calm, and comfortable. You should feel a wonderful stretch throughout your spine. If you feel pain or your breath gets constricted at all, keep your hands on your lower back and lift your knees up as much as you need to be able to breathe freely.
Stay here for five or more breaths, or come out of it when you're ready.

Fit's Tips: When in this pose, try to make your body as small as possible, as if you were a baby in the womb.