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Strike a Yoga Pose: Wide-Legged Forward Bend D

FitSugar — Mon, 31 Mar 2008 04:00:00 -0700

We're finally up to the last wide-legged forward bend pose in Ashtanga Yoga, Wide-Legged Forward Bend D. If you do all four in a row, A, B, C, and D, your hamstrings, hips, and lower back will feel amazingly stretched and open. It's a great series of stretches to do after a run if your lower body gets really tight.

Sanskrit Name: Prasarita Padottanasana D
English Translation: Feet Spread Intense Stretch Pose D
Also Called: Wide-Legged Forward Bend D

To find out how to do this pose read more

Stand with your feet one leg's length distance apart (about three to four feet).
Flare your heels slightly wider than your toes (this will help to open your hips more and intensify the stretch in your hamstrings).
Engage your abs and fold forward, hinging at your hips, and leading with your chest (this helps to keep your spine long).
Reach for your big toes and if you can, hold onto them with your first two fingers and thumb. Keep your elbows above your wrists and draw your shoulder blades back and down towards your hips. If you can't reach your toes, just place your hands somewhere on your legs.
Try to keep your arms relaxed and use your abs to pull your torso closer to your thighs. If your hamstrings are pretty flexible, you can gently touch the crown of your head to the floor.
Stay here for five deep breaths. Then inhale to lift your head up and then exhale to place your hands on your hips. Then inhale as you lift your torso all the way up to standing, and exhale to step your feet together.

Strike a Yoga Pose: Wide-Legged Forward Bend C

FitSugar — Mon, 24 Mar 2008 04:00:00 -0700

If you love to stretch your hamstrings, then I'm sure you've been loving Wide-Legged Forward Bend A and B. There are technically two more poses in this series in Ashtanga Yoga, and this one called Wide-Legged Forward Bend C is my favorite.

Sanskrit Name: Prasarita Padottanasana C
English Translation: Feet Spread Intense Stretch Pose C
Also Called: Wide-Legged Forward Bend C

If you want to know how to do this pose and see some easier variations then read more

Stand with your feet one leg's length distance apart (about three to four feet).
Flare your heels slightly wider than your toes (this will help to open your hips more and intensify the stretch in your hamstrings).
Keeping your spine as long as possible, bring your arms behind you. If you can, touch your palms together and clasp your fingers, pressing the heels of your palms together in a fist. If that's too hard, just grab a hold of opposite elbows with your hands.

Now fold forward, hinging at your hips, drawing the crown of your head to the floor. If your hands are interlaced, try to bring them towards the ground too. Use your abdominals to pull your torso through your thighs to deepen the stretch in your lower back, hamstrings, and calves. Relax your toes and try to shift the weight of your hips forward so they're in line with your feet.
If your head touches the ground very easily, then you can walk your feet a little closer together. If your head isn't even close to touching, that's OK. The point of this pose is to feel a nice stretch in your legs and back so as long as you feel that, you're doing it right.
Stay here for at least five deep breaths. When you're ready to come out, press into your feet, engage your quads, and inhale as you stand up. Then release your hands.

Strike a Yoga Pose: Wide-Legged Forward Bend B

FitSugar — Mon, 17 Mar 2008 04:00:00 -0700

If you love stretching your hamstrings and lower back in Wide-Legged Forward Bend A, then you're going to love this pose. You can do A for five breaths, come to stand up, and then go right into five breaths of this pose. It's great to do as a warm-up before a run or bike ride.

Sanskrit Name: Prasarita Padottanasana B
English Translation: Feet Spread Intense Stretch Pose B
Also Called: Wide-Legged Forward Bend B

Want to know how to do it? Then read more

Stand with your feet one leg's length distance apart (about three to four feet).
Flare your heels slightly wider than your toes (this will help to open your hips more and intensify the stretch in your hamstrings).
Keep your spine as long as possible and place your hands on your hips. Try to pull your elbows back as far as you can to feel a stretch in your chest. Squeeze your shoulder blades together, but relax your shoulders away from your ears.
Take a deep inhale while standing, and then exhale as you fold forward, hinging at the hips. You want to think about drawing the top of your head to the floor, to help elongate your spine. Use your abdominals to pull your torso through your thighs to deepen the stretch in your lower back and the backs of the legs. Relax your toes and try to shift the weight of your hips so they're in line with your feet.
If your head touches the ground very easily, then you can walk your feet a little closer together. If your head isn't even close to touching, that's OK. The point of this pose is to feel a nice stretch in your legs and back so as long as you feel that, you're doing it right.
Stay here for at least five deep breaths, continuing to draw your elbows towards one another. When you're ready to come out, press into your feet, engage your quads, and inhale as you stand up.

Strike a Yoga Pose: Wide-Legged Forward Bend A

FitSugar — Mon, 10 Mar 2008 04:00:00 -0700

If you're a runner, your hamstrings and lower back must get really tight. Wide-Legged Forward Bends are one of the greatest stretches to do because you can let gravity pull your torso down and you get an amazingly deep stretch. There are actually four versions of this pose in Ashtanga Yoga, and here's the first one.

Sanskrit Name: Prasarita Padottanasana A
English Translation: Feet Spread Intense Stretch Pose A
Also Called: Wide-Legged Forward Bend A

If you want to know how to do this pose, then read more

Stand with your feet one leg's length distance apart (about three to four feet).
Flare your heels slightly wider than your toes (this will help to open your hips more and intensify the stretch in your hamstrings).
Keeping your spine as long as possible, fold forward, hinging at the hips. Plant your palms on the ground between your feet, with your elbows pointing behind you. If you can't reach the floor, keep your legs straight and rest your hands on your shins.
You want to think about drawing the crown of your head to the floor, and this will help to elongate your spine. Use your abdominals to pull your torso through your thighs to deepen the stretch in your lower back and the backs of the legs. Relax your toes and try to shift the weight of your hips so they're in line with your feet.
If your head touches the ground very easily, then you can walk your feet a little closer together. If your head isn't even close to touching, that's OK. The point of this pose is to feel a nice stretch in your legs and back so as long as you feel that, you're doing it right.
Stay here for at least five deep breaths. When you're ready to come out, press into your feet, engage your quads, and inhale as you stand up.

Strike a Yoga Pose: Sleeping Hero

FitSugar — Mon, 03 Mar 2008 04:00:00 -0800

Looking for a great stretch for your quads? Kneeling Shin Stretch pose is great, but if that's too easy for you, give Sleeping Hero a try.

Sanskrit Name: Supta Virasana
English Translation: Sleeping Hero Pose
Also Called: Reclining Hero

This pose can feel really intense on your knees, so if you feel any pain at any point in this pose, come to sit back up. You don't want to risk injuring yourself.

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

Kneel on a mat or carpet with your knees together. Separate your feet so you can sit down on the ground in between them. Use your hands to pull your calves out of the way.
Take a look at your feet and curl the arches around the curve of your bum, so your toes are pointing behind you and slightly towards one another.
From here, shift your weight back and bring one hand behind you and then the other.
Stay here or come to lie all the way down, flat on your back. Try to keep your knees as close together as possible to feel a deeper stretch in your quads, and bring your hands to rest on the soles of your ankles.
If you love it, hold for five breaths or longer, and when you're ready to come out, lean into your elbows and press yourself back up to a seated position.

Strike a Yoga Pose: Three-Legged Dog

FitSugar — Mon, 25 Feb 2008 04:00:00 -0800

Downward Facing Dog pose is a total body pose that's great for stretching out your shoulders, lower back, hamstrings, and calves. It can be really difficult at first, but since it's a pose that's done the most often during a class, you can build your upper body strength fast, so it becomes more of a relaxing pose. To make it more challenging, try this fun variation called Three-Legged Dog. It will open your hips and work on your balancing abilities.

Sanskrit Name: Tri Pada Adho Mukha Svanasana
English Translation: Three-Legged Downward Facing Dog Pose
Also Called: One-Legged Dog

To find out how to get into it read more

Begin in Down Dog. Step both feet together so your big toes are touching.
Shift weight into your hands and your left foot equally. Then raise your right leg up to the ceiling. Try to keep your shoulders parallel with the ground and gaze at your left thigh or up towards your belly to help you stay balanced. To feel the stretch in your left hamstring, try to keep pressing your left heel down towards the ground.
Stay here for five or more breaths, then lower your right leg down and switch sides.

Strike a Yoga Pose: Tree

FitSugar — Mon, 18 Feb 2008 04:00:00 -0800

When most people think of yoga, they imagine someone in Lotus pose or this pose called Tree. This pose is all about challenging your sense of balance, but it also promotes good posture and opens your hips.

Sanskrit Name: Vrksasana
English Translation: Tree Pose

Want to know my trick for staying in this pose? Then read more

When doing this pose, it's important that you wear pants and not shorts, since the sole of your foot will end up sliding down your bare leg.

To get into this pose, stand with your feet together. Put all your weight into your left foot and lift your right foot off the ground.
Grab onto your right ankle with your right hand, flex your foot and place your heel as far up your leg as possible with your toes pointing down. Place your foot wherever it feels comfortable. It's OK to rest it on your knee if that's as high as your right foot will go.
To keep your right foot planted, actively press your left leg against the sole of your right foot, and at the same time, press the sole of your right foot against your left leg. These two opposing forces will help to prevent your right foot from slipping down. Also draw your right knee back to open your hip. This also keeps your right foot in place.
Press your palms together in front of your heart, and if it feels OK raise your arms straight over your head. Gaze softly at a still point in front of you to help you stay balanced.
Keep your spine nice and long and tuck in your tailbone. Focus on keeping your belly still and breathing into your ribs. Stay here for five or more breaths and then do the other side.

Fit's Tips: Is this pose super easy for you? Try doing it with your eyes closed.

Strike a Yoga Pose: One-Legged Arm Balance

FitSugar — Mon, 11 Feb 2008 04:00:00 -0800

This pose called One-Legged Arm Balance stretches your front hamstring and strengthens your upper body like you wouldn't believe. I know it looks really hard, but if you practice the prep for this pose, you'll get used to placing your elbows into your belly so you can balance on your hands.

Sanskrit Name: Eka Pada Koundinyasana
English Translation: One-Legged Pose Dedicated to the Sage Koundinya
Also Called: One-Legged Arm Balance

Once you can do the prep, then you can work on the steps to get into One-Legged Arm Balance. With a little practice and determination, you'll be balancing in no time. To see the steps read more

From Warrior 1 with your right foot forward, lower your hands down to the ground and pick your back heel up. Bring your right shoulder as far underneath your right knee as possible, and plant your right hand next to the outside edge of your right foot.
Now rest the weight of your right hamstring on your right tricep and see if you can pick your right foot off the ground. Work on straightening the leg as much as you can (I know it's hard).
From here, lower your torso so that your left elbow presses into your belly between your ribs and your hip. This is the most important step.
Once your left elbow is into your belly and your right tricep is holding your right leg, press into your hands, lean your weight forward, and lift your left foot off the ground so you're balancing on both hands equally. Stay here for five or more breaths (or as long as you can) and then lower your feet down to the ground. Step your right foot back and take a vinyasa (Chaturunga, Up Dog, Down Dog). Then step your left foot forward, rise into Warrior 1 and try these steps on the left side.

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FitSugar — Tue, 11 Mar 2008 10:45:00 -0700

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