FitSugar

Yoga Video: Jump Through With Blocks

FitSugar — Wed, 10 Oct 2007 04:00:00 -0700

The jump through vinyasa is one of the toughest moves to master in Yoga, but it's an important move to learn since it brings an amazing sense of fluidity to your practice. If you've tried it a million times, and are constantly kicking your hands or crashing your booty into the ground, then you are probably frustrated.

Here's a trick to make your attempts successful and to strengthen your core muscles, which are vital for mastering the jump through. Check out the video.

Want a detailed explanation of how to do this? Then read more

Begin in Down Dog holding onto a set of blocks. Keep those blocks stable as you hop both feet forward between your hands. Practice this a couple of times, working on making it all the way in between the blocks. It's very important to work on engaging your abs and pelvic floor to slow down the jump, so you can land as softly as possible (without making a sound).
When you're ready, this time instead of landing on the soles of your feet, you want to land on the tops of your feet. All your soft and slow jumping practice will come in handy here, because if you land too hard, it'll hurt your feet. As you jump from Down Dog, engage your core, bend your knees, point through your toes and land on the tops of your feet ever so gently. To get back to Down Dog, just press into the tops of your feet and pop back (that's my favorite part).
Once you've got that down, this time as you jump forward, you want to cross at your ankles as you land on the tops of the feet. Continue working on engaging your core muscles, which will help to slow this move down and give you more control when you land. Try to keep your knees as close together as possible since eventually they'll need to fit between your arms. Practice this a few times.
Now you're ready for the jump through. You're still going to cross at your ankles and point through your toes, but you're going to jump passed your hands and land in a seated position on your bum. Take it slowly at first because it doesn't take much to get you through. To get back to Down Dog, just bend your knees into your chest, cross at your ankles, press into the blocks to lift your hips off the ground and jump back to Chaturanga (4-Limbed Staff) or straight to Down Dog.

Have fun practicing this jump through. Not only will it work your core and stretch out your hamstrings, but all that jumping will work your heart as well.

Yoga Block Can Be More Than Just Blocks

FitSugar — Wed, 08 Aug 2007 14:30:00 -0700

I am a huge fan of using blocks when practicing yoga. They are often used by beginners and those with injuries to help them modify certain postures, but they are also used by experienced and flexible yogis as tools to get deeper into poses.

Blocks come in many shapes, sizes, and they can be made out of many different materials including cork, foam and bamboo. If you're not sure where to begin, get a 4 inch yoga block and start with that. Once you learn ways to use it, you can figure out of you need to add more blocks to your home studio.

Here's a basic list of the different kinds you can get.

Hugger Mugger Foam Wedge	1 Inch Foam Yoga Bricks
2 Inch Foam Yoga Bricks	3 inch Yoga Bricks
4 Inch Yoga Blocks	Shoulder Stand Foam Block
Hugger Mugger Cork Block	Hugger Mugger Bamboo Block

Fit Find Follow Up: Yoga Props for Home Practice

FitSugar — Fri, 19 Jan 2007 14:05:00 -0800

A couple of days ago I asked you all to help me Fit Find yoga props for my home practice. Since I need a block, a strap and a new mat I thought you all could help.

Here's my favorites, from Moni B. She found some soothing sage green props and threw in a matching bag for the mat. Love that.

View 4 Photos ›

If you are looking for some yoga props yourself, you should check out all the props.

If you want to know more about Fit Finds you should read geeksugar's excellent explanation of our bookmarking system.

Fit Find for Yoga Props for Home Practice

FitSugar — Mon, 15 Jan 2007 13:00:00 -0800

I don't know about you, but since the new year I have definitely been increasing my home yoga practice. I have realized I need a few props to help me out with some of the more difficult poses. So let's go Fit Finding for a new yoga mat, block and a strap.

Here are a few online stores that might just have what we're looking for:
Yoga.com
Half Moon Yoga Props
Mat Mats Mats

Be sure to tag your finds with the phrase yoga props for home practice.

If you've never done a Fit Find, let me tell you it is so easy and fun. Just read geeksugar's bookmarking explanation and you'll be all set.

Namaste.

Yoga Props Explained: Blocks

FitSugar — Mon, 23 Jul 2007 02:30:00 -0700

When I walked into my first few yoga classes, I was intrigued by all the blocks neatly stacked against the wall next to the perfectly rolled-up mats. I soon came to realize that those different sized blocks had many useful purposes.

Blocks are often used by beginners and those with injuries to help them modify certain postures, but they are also used by experienced and flexible yogis as tools to get deeper into poses. I'm a huge fan of blocks, and here's why:

Blocks can be used when doing standing poses to bring the ground closer to your hands if you can't quite reach yet.
Blocks can also be used in restorative poses to support your bones and the weight of your body. Iyengar and Kripalu classes often use blocks to deeply open certain parts of the body, or for relaxation poses.

Want to see how else you can use yoga blocks? Then read more

Blocks can also make poses more comfortable, especially in seated poses. Sitting on a block will bring your hips above your knees, reducing pain if there is too much pressure on a certain muscle or joint.
Placing a block beyond your reach can help you stretch your muscles even further, increasing flexibility.
You can also use blocks to makes poses more challenging. I like to work on more advanced poses such as inversions, and the blocks help to keep my hands (my base) steady.

Source, Source, and Source

Ways to Stay Injury Free in Yoga Class

FitSugar — Thu, 02 Aug 2007 11:00:00 -0700

I've taught and taken many a yoga class, and unfortunately I have seen (and experienced) one too many injuries (did someone say torn rotator cuff?). It seems like an oxymoron - yoga is supposed to increase your flexibility, make you stronger while helping you heal and prevent injuries. It is not supposed to make new ones, right?

The next time you pop into a yoga class, keep these helpful hints in mind:

Drop the ego. Don't compare yourself to Polly Pretzel or Seventeen-year-old Suzie over there. Every body is different and you don't want to attempt advanced poses if you're not ready. Nobody is watching you anyway, so who are you trying to impress?

Don't compare yourself to yourself either - since your body changes everyday too. Maybe last week you pressed all the way up into full backbend, but this week, your back may not be thinking that's such a good idea. Concentrate on how your body feels at that moment.
Don't push yourself too hard. Yoga is supposed to feel good to your body. It should never hurt or cause strain, so don't force your muscles to stretch to the point of agony since this is a great way to pull a muscle.
Move slowly and with complete awareness. Every time you move any part of your body, do it calmly and with intention. Be aware of where your body is and what it's doing at all times.
Learn to use and love props. Blocks, straps, bolsters, and even walls are great support tools to help you modify poses so you don't strain your muscles.

Want to see the other tips? Then read more

Listen to your body. Sometimes the order or types of poses an instructor is doing doesn't fit with what your body needs. If your back wants to do a forward bend, and the entire class is doing handstands, well, then do a forward bend. Also be sure to rest your body when you need to - Child's pose is a wonderful thing.
Don't slip. Heated rooms may help keep your muscles warm, they can also make you sweat, making your mat really slick. Use a regular towel or a Yogitoes Skidless Yoga Mat to absorb any puddles.
Don't be afraid to ask for help. If you're not sure how to get into a pose, don't be afraid to ask the teacher (that's what they're there for). Sometimes the format of classes makes it feel awkward to talk or ask questions, so if that's the case, just skip the pose, and ask the teacher about it after class.

If you have any other tips, share them below.

Strike a Yoga Pose: Triangle

FitSugar — Mon, 20 Aug 2007 04:00:00 -0700

If you've been to a few yoga classes, I'm sure you've discovered that there are poses you absolutely love to do. They're usually the ones we're more familiar with, or the ones we're really good at. Then of course there are the poses that you secretly hope the instructor won't do during class, the ones that maybe you're scared of (for fear of falling or making a fool of yourself), or the ones that look way too hard.

This pose called Triangle, was one of those poses for me. I just wasn't sure what I was supposed to be doing with my body at first, and I had a hard time balancing (I always ended up falling back on my booty). Then an amazing teacher corrected my alignment and talked about the purpose of the Triangle pose, and suddenly it became my favorite.

Sanskrit Name: Utthita Trikonasana
English Translation: Extended Triangle
Also Called: Triangle

To learn how to get into this pose, read more

Begin standing at the front of your mat in Mountain pose. Take a step open to your right so that you have about 3 feet between your heels and your feet are parallel.
Turn your right toes out to the right 90°, and your left toes slightly to the right, making a 45° angle.
Keep both legs straight as you reach your right hand straight out over your right leg, making your spine as long as you can. Then lower your right hand down, and rest it on your right shin, on a block behind your leg, or grab onto your big toe if you can. Extend your left arm straight up.
You want your shoulders to be stacked one on top of the other, your left hip drawing back, and engage your core by pulling your belly button in towards your spine. Work on pulling your right shoulder away from your right hip crease and lengthen through both sides of the ribs equally.
Stay here for at least 5 deep breaths. Then engage your legs, press firmly into the ground with your feet and use your lower body to lift your torso up. Rotate your feet to the left and then do the other side.

Fit's Tips: If you have tight or injured hamstrings, bend your front knee slightly. Also be sure to modify the pose by using a yoga block so you don't have to stretch your hand all the way to the ground.

Say Om Not Ow: Injury-Free Yoga Tips

FitSugar — Fri, 14 Aug 2009 08:00:36 -0700

The main reason many of us practice yoga is to increase our flexibility, and the last thing you'd expect is to pull a muscle. Unfortunately yoga injuries can and do happen just as easily as they do in other types of workouts, so keep these tips in mind to prevent yourself from getting hurt.

Spy before you try. Check out the class the week before you take it to make sure the level is right for your ability and needs.
Drop the ego. Don't compare yourself to Polly Pretzel or 17-year-old Sally over there. Everyone's body is different, and you don't want to attempt advanced poses if you're not ready. Nobody's watching you anyway, so who are you trying to impress?
Don't compare yourself to yourself either. Your body changes every day. Maybe last week you pressed all the way up into full backbend, but this week, your back may not be thinking that's such a good idea. Concentrate on how your body feels at that moment.
Move slowly and with complete awareness. Every time you move any part of your body, do it calmly and with intention. Be aware of where your body is and what it's doing at all times.
Learn to use and love props. Blocks, straps, bolsters, and even walls are great support tools to help you modify poses so you don't strain your muscles.

Want to see the other tips? Then read more

Don't push yourself too hard. Yoga is supposed to feel good. It should never hurt or cause strain, so don't force your muscles to stretch to the point of agony, since this is a great way to pull a muscle.
Listen to your body. Sometimes the order or types of poses an instructor is doing won't fit with what your body needs. If your tight hips need to do Pigeon and the entire class is doing handstands, well, then do Pigeon. Also be sure to rest your body when you need to - child's pose is a wonderful thing.
Don't slip. Heated rooms may help keep your muscles warm, but they can also make you sweat, making your mat really slick. Use a regular towel or a Yogitoes Skidless Yoga Mat to absorb any puddles.
Don't be afraid to ask for help. If you're not sure how to get into a pose, don't be afraid to ask the teacher. Sometimes the format of classes makes it feel awkward to talk or ask questions, so if that's the case, just skip the pose and ask the teacher about it after class.

DVD Review: Prenatal Yoga With Desi Bartlett

FitSugar — Fri, 05 Jun 2009 03:30:00 -0700

If you're expecting a baby, hopefully you've heard about the benefits of yoga for pregnancy, labor, and delivery. If you can't find any prenatal yoga classes near you, then try a prenatal yoga DVD, like this one, Prenatal Yoga With Desi Bartlett ($15). This flowing, gentle, 45-minute yoga practice is designed to be used through all three trimesters.

It begins with a sweet, two-minute meditation to help connect with your breath and your baby. The meditation is followed by 10 minutes of postures on the floor that gently begin to open your hips to increase flexibility and strength in your core. This sequence moves quite slowly, but it's really relaxing. Desi then leads you through 20 minutes of standing postures that include - as you'd guess - lots of squats and hip opening postures such as Goddess and Warrior 2, which are good preps for labor. I like that she included modified push-ups to strengthen your upper body, "which you will need for carrying your little one in your arms." There's also 10 minutes of restorative poses on the floor, using blankets and blocks.

I really enjoyed Desi's gentle nature, her encouraging voice, and how she held poses for a long time so you could really experience the sensations in your body. I remember pregnancy being a time for inner reflection, and this DVD is a great way to allow for some much-needed time to yourself.

To see a video clip of Prenatal Yoga, read more.

If you have never tried yoga before your pregnancy, be sure to check with your doctor before starting an exercise program.

Can't Fall Asleep? Try These Tips

FitSugar — Thu, 16 Jul 2009 13:30:23 -0700

It's so frustrating to be lying in bed, knowing you need your beauty rest and you can't for the life of you fall asleep. So the next time you find yourself tossing and turning, try these helpful tips from fellow FitSugar readers.

"In desperate times, I do the relaxation technique I learned in yoga when you breath and focus on relaxing each little part of your body. I start with my forehead and work down. By the time I reach my hips I'm usually out." - jadfair
"Sometimes it helps me to listen to audiobooks, especially those that I've already read/heard before. It helps me block out all of the swirling end of the day thoughts and just go to sleep." - tlsgirl
Fitsugar reader laellavita says, "If I don't work out, I just feel too restless to sleep. My workout is never at night, but expelling all that energy in one hour always makes me sleep better than a whole stressful day ever does."

For other tips on getting some shuteye, read more.

"I read every night before bed, and I drink a mug of Yogi's Bedtime tea. If I still have trouble, I either start counting backwards from 500, or I've recently discovered an even happier and more peaceful method - making a mental gratitude list based on things that happened that day. I'm usually asleep by the time I reach the third one because it's so pleasant and relaxing." - scorpstar77
Kimpossible suggests listening to "soothing music such as Enya or Enigma." She also says, "If something is really strong on my mind then I write in my journal and get the thoughts out so I can clear my head in order to get to sleep."
"I try to make sure the bedroom is dark. And I tend to get too hot when I sleep, so I try to make sure my fan is on." - Spectra
"I suffered from really bad sleeplessness until I went to my doctor and she told me about 'sleep hygiene.' I got rid of the TV, the books, the alarm clock with the light up numbers, etc. - anything that could potentially keep me awake. Now I just use the bed for sleep and . . . I also take a bath, drink some tea, and turn the computer off about one and a half hours before bedtime." - cjstraus
"Lavender linen spray works for me." - sharshar
Leila07 says, "Reading a book has always worked for me. In college I used to read my history books. I would only have to read a paragraph and then I would be out! Oh and limiting my caffeine intake after lunchtime."
"I wake up at 5 a.m. everyday, it makes going to bed a whole lot easier at night." - kclulu