FitSugar

Afternoon Slump? Mandy Ingber's Pose to Wake You Up

Michele Foley — Wed, 03 Nov 2010 14:00:23 PDT

The dreaded afternoon slump is always a bummer. It can slow down productivity and leave you with little energy when the workday ends, which makes an evening session at the gym way less appealing.

Celeb yoga instructor Mandy Ingber tells Shape that Shoulderstand is the perfect mat cure for a tired body: "From this position you'll increase the blood flow to your brain, which will boost your energy."

Fit tip: make sure to come out of this pose slowly. If you stand up too quickly, you may get dizzy from all the blood that rushed to your brain during the pose.

Partner Yoga Pose: Shoulderstand on Bridge

FitSugar — Fri, 12 Sep 2008 10:00:00 PDT

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

Strike a Yoga Pose: Inversions

FitSugar — Mon, 01 Sep 2008 03:30:00 PDT

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.

Yoga Inversions and Your "Moon Time"

FitSugar — Wed, 17 Oct 2007 03:00:00 PDT

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 PDT

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

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.

If Your Back Hurts in Savasana, You're Not Alone

Jenny Sugar — Tue, 28 Jun 2011 15:00:46 PDT

While teaching a Vinyasa Yoga class Saturday morning, I noticed three of my students shifting around while in Savasana (aka corpse pose), the relaxation pose done at the end of class where you lie on your back and just breathe. Afterward I asked if they were uncomfortable, and they all complained of an aching lower back.

It seems like an oxymoron that a resting pose would be so unbearable, but Savasana causes many people discomfort, including me. I've discovered some tips to prevent the unsettling back pain, so if you suffer during Savasana, give these a try. One might do the trick, or you might need to incorporate a few in your next yoga class.

Skip inversions like shoulderstand. I know this pose tends to be a must-do at the end of a class, but since it's challenging for your neck and spine to extend in this manner, it's a common cause of pain during or after the pose. If you don't want to miss out on inversions altogether, lie on your back and extend your legs in the air while keeping your pelvis on the floor. If you absolutely can't give up shoulderstand, be sure to do Fish as a counterpose, which will help release your neck and lower back.
Do modified backbends. Pressing yourself into a full backbend requires upper-body strength, but most of all you need a flexible spine. Compressing your vertebrae into a tunnel shape may be too much for your spine and back muscles, so do an easier version like Half Wheel or Camel with one hand on your foot at a time.

Learn more tips so you can say "ahhh" in Savasana instead of "owww."

Expecting? Dos and Don'ts of Working Out

FitSugar — Tue, 30 Mar 2010 07:00:56 PDT

Pregnancy gives you the green light to eat whatever you want because you're eating for two, right? Wrong. A pregnant woman still wants to eat healthy in order to nourish her growing baby and prevent excessive weight gain. Gaining up to 40 pounds is normal, but if a woman ends up gaining much more, she could have a more difficult time delivering her baby, develop gestational diabetes, and have a harder time taking the weight off once baby arrives.

Aside from watching her calorie intake, a mama-to-be should make exercise a part of her regular routine. Here are some things to consider when working out with a bun in the oven.

Don't

Get the OK from your OB before you start exercising. Even though it's healthy to get moving, you want to take precautions if you have health issues such as diabetes or high blood pressure.
Continue running, biking, or dancing, as long as you were doing these pre-pregnancy. You'll most likely need to tone down your intensity to accommodate your lower levels of energy.
Stop exercising immediately if you experience pain, dizziness, fatigue, or a headache. If you start spotting, call your OB or midwife.

Avoid contact sports such as soccer, activities that involve moving fast, or those that put you at risk for falling, like horseback riding.
Also steer clear of activities that require balance like biking or skiing, as your center of gravity isn't what it used to be.
Avoid trying out new types of movement. Now is not the time to take up surfing if you've never been on a board.

For more tips, keep reading.