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Strike a Yoga Pose: Hummingbird

FitSugar — Mon, 08 Sep 2008 05:30:00 -0700

I think we're all ready to kick it up a notch and try this gorgeous arm balancing yoga pose. I know it looks intense and very advanced, but as with most yoga poses, with a few tricks and some practice, you'll have this pose down in no time. I've never seen this taught in a traditional yoga class, but actually saw it on this old Russian yoga competition video. Talk about an oxymoron!

Sanskrit Name: None found
English Translation: Hummingbird

I know you're dying to try it. To see a video demonstrating an easy way to get into this pose just read more.

You really need open hips for this pose, so you may want to spend some time doing Butterfly, Pigeon, and Double Pigeon as a warm-up.
When you're ready, start in a standing position. Bend your right knee and place your right ankle right above your left knee. Then bend both knees and squat down, keeping your right ankle in place, so your foot is hanging off the side of your thigh.
Rotate your torso to the left so that your right foot comes in contact with your right tricep. You want your left thigh to be pressing against the outside edge of your right foot (it helps to keep your right foot from sliding off your arm). Rest your left hip on your left elbow for added support. Place both palms firmly on the ground.
In order to balance, you need to put weight into your right foot, as if you're stepping up onto the back of your right arm. Press into your palms and lift your left leg straight out, so that your left thigh is resting on your right elbow.
Bring your gaze to your left toes and hold for five deep breaths. Then release by bending your left knee and placing your left foot on the ground, and then your right. Come up to stand, and then try this pose on the other side.

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

Strike a Yoga Pose: Prep For One-Legged Arm Balance

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

Yoga poses aren't always calm and relaxing. Some poses require a lot of strength and some circus-like balancing skills. At first glance they may seem impossible, but if you learn the tricks and master the preparatory exercises, you'll be able to do poses you never thought you could do.

In the yoga video Warrior Triangle Sequence, one of the postures I showed you called Eka Pada Koundinyasana (a one-legged pose dedicated to the Sage Koundinya) is tough at first, so it's a good idea to practice the prep pose (pictured below) first. This pose will strengthen your upper body and teach you how to balance your own weight above the ground. It's a really empowering pose once you get it, and it's not easy, so keep at it until you have lift off.

Want to see how to get into this pose step by step? Then read more

Strike a Yoga Pose: Scissor Legs Side Crow to One-Legged Arm Balance

FitSugar — Mon, 02 Mar 2009 08:00:00 -0800

I've shown you all some pretty advanced arm balancing poses found in yoga; one being Scissor Legs Side Crow, a balancing spinal twisting pose where your legs are scissored out to the side. In another arm balance, One-Legged Arm Balance, you balance on your hands while your legs are in a split position. After experimenting with both poses, it's really fun to work on switching from one to the other without letting your feet touch the floor. It's a challenge but well worth the work.

To see how to do it, watch this video after you read more.

Music: "Infusion" by Adham Shaikh

Begin by getting into Straight Legs Side Crow, with your outer left thigh resting on your right elbow. Then bring your right leg behind you, scissoring your legs, coming into Scissor Legs Side Crow. Hold for a second or two.
Then bring your right leg forward and slide it in front of your left leg so your inner right thigh is now resting on your right elbow. Slide your left leg off your right elbow and bring it behind you. Your legs are now in a split, and you're in One-Legged Arm Balance pose. Hold for a second or two.
When you're ready, step your right leg back, coming into Four-Limbed Staff pose. Inhale to Upward Facing Dog, and exhale to Downward Facing Dog. Now try this sequence on the other side.

Strike a Yoga Pose: Crow

FitSugar — Mon, 21 Apr 2008 13:00:00 -0700

I love yoga poses that both challenge my sense of balance and work on my strength, like this one called Crow. I know it looks really hard, but once you break it down step by step and practice it a lot, you'll be flying like a crow in no time. Not only does it feel amazing to be balancing solely on your hands, but this pose really works your core and upper body, so it'll make you feel strong inside and out.

This pose is ultimately done with your arms straight, which takes a ton of upper body and abdominal strength. Once you can do this easily with your elbows bent then you can work on straightening your arms.

Sanskrit Name: Bakasana
English Translation: Crane Pose
Also Called: Crow Pose

How do you do this pose? To find out read more.

Begin in a Wide Squat. Place your palms firmly on the ground in front of you. Be sure to spread your fingers as wide as you can, and press into your fingertips to release any pressure in your wrists.
Now straighten your legs slightly and place your knees as high up onto your triceps as possible, toward your armpits.
Shift your weight forward into your hands and see if you can lean the weight of your knees into the backs of your arms. Then try lifting one foot off the ground and then the other. If you can bring your toes together, you'll feel more compact and it'll be easier to balance. Squeeze your knees together slightly and pull your belly button in towards your spine to give you a sense of lightness.
Stay here for five breaths or you can work on straightening your arms. It's OK if you lose your balance and fall over. It took me a ton of tries to be able to stay balanced. Just keep trying!
After you've had enough, release your feet down to the ground and come into Child's pose to give your lower back and upper body a break. Then do these two wrist stretches to increase flexibility in your hands and wrists.

YOGA CHALLENGE: Crow

FitSugar — Mon, 08 Jan 2007 09:15:00 -0800

Did you all have fun practicing Tripod Balance Pose as much as I did? I hope so.

I read your comments and was planning on making this week's challenge Tripod Headstand, but colormesticky gave me a much more exciting idea.

This week's Yoga Challenge is Crow Pose. I love it because it really works your arms and core. It can hurt your wrists, so try to press into your fingertips instead of the heels of your palms.

Get your cameras ready people. Send those pictures in to Fitsugar's Yoga Challenge Group called It's a STRETCH: Fit's Yoga Challenge.

Click on "Post Content to the Group" on the left-hand side. Then click on "Blog." To add your picture, just click "Add image." Then click "Submit."

Here we go:

For a real challenge, begin this pose in Tripod Balance Pose.
Very S-L-O-W-L-Y (did I say slowly?) lift your head up off the ground - in order for this to happen, you need to shift some (NOT all) of your weight into your hips and feet.
Now the trick here is to know just how much weight to shift so that you can lift your head, but still stay balanced.
Once you're up there balancing on your hands, try to bring your feet together.

That's it - can't wait to see your pics. This pose took me a little while to get because I think my butt weighs more than my head - Could that be? Nah.

Maybe I should have worn a helmet. Want to see my Yoga Bloopers? Then read more

View 14 Photos ›

Pics: Kate Winslet Breaks Out Her Bikini South of the Border!

PopSugar — Mon, 15 Mar 2010 09:15:00 -0700

Kate Winslet was in a bikini yesterday as she joined friends for a boat ride in Mexico. Kate stayed balanced by spreading her arms, creating a Titanic-reminiscent moment on the much smaller vessel. She's on vacation and letting off some steam after a stop at home in NYC and her recent appearance at the Oscars, where she took the stage to present the best actor statue to Jeff Bridges. Hopefully Kate's getting some rest in, since her work schedule is shaping up to be busy between her upcoming role on HBO's Mildred Pierce and a rumored cameo on Top Chef.

View 3 Photos ›

Learn to Love: Jumping Rope

FitSugar — Fri, 12 Mar 2010 08:30:14 -0800

Join the ranks of Katy Perry and get your heart rate up with a little jump rope. Common in elementary schools and boxing gyms, jumping rope is a great cardio workout that also challenges your coordination, balance, and agility. Also a great calorie burner - you're moving your own body weight against gravity - jumping rope tones your calves, thighs, back, abs, shoulders, arms, and bum. It'll strengthen your bones.

You might not love jumping rope yet, but maybe you're ready to give it a try. So check out some moves to try, when you read more.

Jump with both feet together. Focus on keeping your back straight and drawing your abs in.
Jump like you're jogging, alternating feet.
Hop on one foot for 10 seconds, then switch to the other foot for 10 seconds, and continue alternating.
Hop with one foot for 10 seconds, while raising your other knee up toward your chest (you have to squeeze it in as tight as you can so the rope doesn't get caught on your knee. You'll feel this move in your abs). Then do the other side.
Move forward while jumping rope.
Jump rope backwards - this takes considerably more coordination.
Jump rope as fast as you can for one minute, then slow down the pace for two minutes, and continue the pattern. Yep, you can even do intervals with a jump rope.
Cross your arms while jumping rope for 30 seconds to stretch your shoulders. This should make you feel like Rocky.
Practice jumping as high as you can and swinging the rope under your feet twice. This is my nephew's fave trick.

After you're done jumping, you can use the rope to stretch out your hamstrings. Don't forget to stretch your calves too.

Jumping rope is hard work, so a session might only be 10 to 15 minutes. I like to add it into circuit training to keep my heart rate elevated while working. Tell me, do you love jumping rope?

Multitasking Move: Balancing Shoulder Press

FitSugar — Tue, 08 Apr 2008 12:30:00 -0700

Lifting weights while balancing on one leg can make an easy lifting move much more challenging. Balancing will also work your abs and lower back, and will also strengthen the quads of your lifted leg. If this move is too hard to do with your leg straight, just bend your lifted leg instead just as in the Balancing Hammer Curls exercise. You'll need a set of dumbbells for this move.

Stand firmly with both feet together, holding a weight in each hand against the sides of your body.
Now shift your weight into your left foot, and slowly lift your right knee up and straighten your leg. Focus your gaze on one steady point in front of you to help you stay balanced.
Now bend your elbows, bringing the weights straight up towards your shoulders, keeping your palms facing one another. This is the start position.
Inhale to straighten your arms and lift the dumbbells up over your head.
Exhale as you slowly lower the weights back down towards the start position.
Repeat this move for a total of 8 to 12 times and then switch to the other leg, for another 8 to 12 reps. That completes one set. Do a total of three sets.

Dealing With Office Eyes

FitSugar — Fri, 26 Feb 2010 05:50:55 -0800

Staring at a computer all day can take a toll on your peepers. Chances are if you're reading FitSugar you're on a computer a fair bit, so I thought I'd share these helpful tips my optometrist gave me on dealing with the eyestrain that accompanies office work.

Take eye breaks. Be sure to look away from your screen every 15 minutes - if not more. Look at something close up (check out your cuticles) and something far away, to help exercise your depth perception. It’s especially smart to look out a window when searching to focus your eyes on something in the distance.
Remember to blink! When staring at a computer screen we tend to blink about five times less than usual. Blinking might seem like an unimportant activity, but it lubricates eyes so they work smoothly.
Eye-cercise. Eye exercises look silly, but they help. A private place to do them is in the bathroom; take a minute to do eye circles, diagonals, and long blinks. Yep, you can alleviate some eyestrain by working out your baby blues. Unforch, these moves don't count as strength training.

Hope your eyes don't feel too strained because I have plenty more tips, so continue reading.