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You Asked: How Can I Do the Wheel Pose?

FitSugar — Wed, 20 Feb 2008 03:00:00 -0800

You're asking and I'm answering . . .

"Hi Fit!! I'm taking a yoga class at the university gym. Once every class, the teacher will ask us to do the wheel and everybody either can or can't do it. I can't but would love to learn how. How can I build up to be able to do the wheel? Thanks!!"
- Tiny Bubble

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Strike a Yoga Pose: Wheel

FitSugar — Wed, 02 Jan 2008 04:00:00 -0800

In Ashtanga yoga, right before you go into the closing sequence, you do the Wheel, aka backbend. This is one of my favorite poses because not only does it increase flexibility in your spine, but it also opens up your shoulders and strengthens your upper back and thighs.

Sanskrit Name: Urdhva Dhanurasana
English Translation: Upward Bow Pose
Also Called: Wheel or Full Backbend

Want to know a great trick for getting into this pose? Then read more

Lie on your back, bend your knees, and place your feet flat on the ground (heels as close as possible to your booty).
Bend your elbows and place your palms flat on the ground above your shoulders, fingertips facing your feet.
Inhale, press into your palms and lift your head and shoulders off the ground, placing the crown (top) of your head on the mat.
Check to make sure your hands and feet are parallel. You can stay here, getting used to being upside down, or take a deep inhale as you straighten your arms and lift your head off the ground. Once you're fully in the pose, try to walk your hands and feet a little closer together.
Stay here for five deep breaths and then slowly lower your body down. Eventually you want to do this pose for a total of three times.
Hug your knees into your chest to release your lower back. Then roll up to a sitting position and do a Seated Forward Bend as a counter pose.

Fit's Tips: If you want to try this pose but feel you need a little support then try Wheel pose with an exercise ball.

Chakras 101

FitSugar — Mon, 08 Jan 2007 02:15:00 -0800

In Sanskrit the word Chakra means "wheel" or "circle." There are 7 chakras connected to major nerve ganglia from the base of the spine to the crown of your head.

It is believed that God, Divine Energy, Spirit, Jesus - whatever you choose to call it,
creates prana or energy. As you breathe, you take in this prana, and it is distributed through the chakras. Each chakra represents different emotional and physical properties. The goal is to "open" your chakras (through yoga and meditation), so that your entire being will be balanced.

Chakra 7 - The Crown chakra relates to consciousness and connection to the greater world beyond. When developed, this chakra brings not only wisdom, understanding, spiritual connection, but also bliss.

Chakra 6 - The Third Eye chakra is related to the act of seeing - both physically and intuitively. When healthy, it allows us to see "the big picture."

Chakra 5 - The Throat Chakra is related to self expression, communication, and creativity.

Chakra 4 - The Heart chakra allows us to love deeply, feel compassion, and have a deep sense of peace and feeling centered.

Chakra 3 - Located in the solar plexus, the Navel chakra helps us to have personal power, good self-esteem, and a feeling of being in control.

Chakra 2 - Located in the abdomen, lower back, and sexual organs, the Sacral chakra connects us to others and allows us to feel freely. It brings us strong emotional identity and the ability to accept change.

Chakra 1 - Located in the base of the spine, this chakra forms our foundation. It's related to our survival instincts and our sense of feeling grounded. This chakra brings us health, security, and dynamic presence.

The function of the chakras is to spin and draw in energy to keep the spiritual, mental, emotional and physical health of the body in balance.

Want to see some beautiful chakra art? Then read more

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Favorite Wheel

FitSugar — Tue, 12 Dec 2006 02:15:00 -0800

I truly appreciate the few brave backbenders who shared their photos in the 2nd Yoga challenge in the YOGA CHALLENGE Group. They were awesome.

I really loved Scratch5's blog entry because she said it was "oddly exhilarating and hard." It's true. Yoga is hard. People who do yoga don't just sit around "Om-ing." There's so much more to it.

Can't wait to see more of your photos.

Need a Challenge? Step Up to the Nimbus Ultimate Wheel

FitSugar — Sun, 25 Jan 2009 03:00:00 -0800

You started with a tricycle, then you moved to a regular two-wheel bike. Learning to ride a unicycle seems like the next step, right? If you agree, then check out the Nimbus Ultimate Wheel ($90). It's a unique one-wheel ~~bike~~ cycle with no seat, so it's especially challenging for your balance. Since it has no handlebars, you'll end up working your core and upper body much more than you would on a regular ol' bike. Practicing riding this bike could help you with tons of other sports and activities that require balance, such as snowboarding, yoga, dance, and surfing.

Want to see someone give it a try? Then read more.

Man, this guy is really good (just ignore the pleather pants)!

Strike a Yoga Pose: Half Wheel

FitSugar — Tue, 04 Sep 2007 03:30:00 -0700

Backbending poses are great for opening your heart and chest, both figuratively and literally. I love this particular backbend because not only does it increase flexibility in your spine, but it also stretches out your shoulders and the back of your neck. Because it doesn't require a lot of energy, it has both a calming and energetic effect on the body and mind.

Sanskrit Name: Setu Bandha Sarvangasana
English Translation: Bridge Pose
Also Called: Half Wheel

Want to know how to get into Half Wheel? Then read more

Begin lying flat on your back with your arms along the sides of your body, with your palms facing down.
Bend your knees and place your feet flat on the floor. Walk your heels as close as you can to your bum, and turn your heels out slightly so the outside edges of your feet are parallel with the outside edges of your mat.
With your palms and feet pressing firmly into the ground, lift your hips up. Try to keep your thighs parallel.
Stay here, or clasp your hands together below your pelvis, extending through your arms. I like to rock my weight from side to side so that I can pull my shoulders in and bring my shoulder blades closer together.
Stay here for 5 or more deep breaths. Try to keep lifting the hips up as high as you can, and gaze towards your belly. You can watch to make sure you are doing ujayi breathing correctly. Your stomach should remain still, and you should be able to see your ribs expanding and contracting with each complete breath.
After you've had enough, gently drop your bum back onto the ground. You can repeat this pose again after taking a break, or stretch through your lower back by hugging your knees into your chest.

Fit's Tips: Half Wheel pose and the knee hug counterpose is great to do if you suffer from lower back pain.

YOGA CHALLENGE: Wheel

FitSugar — Mon, 04 Dec 2006 09:48:16 -0800

Ok, let's all take a deep breath here, and start off a little slower. I admit it, that first challenge was way out there, so try this one out. You might know it as a back bend but in yoga, it is known as the Wheel Pose (Urdhva Dhanurasana).

To start:

Lie down on your back, bend your knees, and place your feet flat on the ground (heels as close as possible to your booty).
Bend your elbows and place your palms flat on the ground above your shoulders, fingertips facing your feet.
Inhale and press firmly into your palms, lifting your hips up off the floor.
Place the crown (top) of your head on the mat and check to make sure your hands and feet are parallel.
When you're ready, take a deep inhale as you straighten your arms and lift your head up.
Stay for 5 breaths then slowly lower your body down.
Hug your knees into your chest to release your lower back.

That's it. Now it's your turn. Join the YOGA CHALLENGE Group and post your Wheel poses. The winner will be featured right here on FitSugar! To learn how to post a blog in a group, click here.

Fit Kids Gift Guide

FitSugar — Fri, 13 Nov 2009 10:00:20 -0800

What little kid doesn't have energy to burn on Christmas morning? Here are a few gift ideas for the active little ones in your life that will take them around the block on two wheels as well as into the pool - indoor swim lessons make a great gift and help add structure to the rainy and cold Saturdays of Winter. Fear not, soccer was not left off the list of fun things to do and gifts to give. Check out my gift ideas below, and if you have gift ideas for the fit kids in your life, share them in the comments section below.

Indoor Cycling Just Got Better: Schwinn Training Bike

FitSugar — Mon, 09 Nov 2009 12:00:52 -0800

Winter rain and snow means it is indoor cycling season: I'm talking about spinning. Equinox has filled its Cycling Studio with new spin bikes by Schwinn. The bikes are pretty dang sweet.

I rode one during 45 minutes of Sports Cycling, and the ride was smooth and comfy with so many different hand grips available - the handlebars are tilted for ergonomic placement. The tension on the fly wheel is created by magnets too, ensuring that all the bikes in the room create the same tension across the board. Best of all the bikes have console computers, which not only work with most heart rate monitors, but also measure miles per hour, cadence, distance, and watts. The pedals have cages, if you don't have cycling shoes, and the pedals are compatible with road bike cleats as well as mountain bike cleats - very versatile.

These indoor cycling bikes will arrive at Equinox gyms starting now throughout early Winter. They are exclusively at Equinox for the time being, but these bikes can only spell upgrades for most gyms. Tell me, do you spin?

Skate Like The Dog Whisperer: LandRoller Skates

FitSugar — Wed, 05 Sep 2007 14:30:00 -0700

As a dog owner I must admit, I really enjoy watching "Cesar Milan - The Dog Whisperer." I'm not saying that I agree with everything he does, but I do LOVE that he encourages dog owners to exercise with their pets. He's not talking about casual walks in the park either. He's into heart pumping, muscle moving, panting and sweating. I'm into that too.

On his show, he often "walks the dogs" wearing unique looking rollerblades - LandRollers. They have amazing angled wheel technology. Want to hear more about them? Then read more

LandRoller skates are great because the oversized wheels allow you to ride over small obstacles, like cracks and bumps, with ease. The wheels are positioned on the side providing more control so you can make tighter turns.

The pair pictured on top (to the right) are Women's Terra 9 LandRollers ( $199.99) and the angled wheels help provide a smooth and stable skating experience.

The pair pictured on the bottom are unisex LandRollers - Apolo Anton Ohno Limited Edition Skates. These are a bit more expensive ($219.99), but you're paying for Apolo's name and a limited edition product, only a few hundred will be sold. You might only be familiar with Apolo as the latest Dancing with the Stars champion, but he made his name at the Olympics by winning two golds for short track speed skating. The skates bearing his name are made for speed - you don't have to waste time tying up your laces. You just pull the laces tight and Velcro them in place. These also have that amazing angled wheel technology.

These skates tend to run on the snug side, so order them in the largest shoe size you normally wear (that means if you sometimes wear an 8 1/2 and sometimes wear an 8, choose a size 8 1/2).

If you like rollerblading with inline skates, you'll definitely want to try a pair of LandRollers. If you're a beginner to skating, these skates will make it easier to learn since they provide a more stable, smoother, and quieter ride.

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