FitSugar

Strike a Yoga Pose: Standing Series For Skiers and Riders

FitSugar — Mon, 04 Jan 2010 10:00:12 -0800

When the snow falls, many people are psyched to hit the mountain. Whether you ski or snowboard, what you do off the trails can help you feel more confident in the snow, and help avoid injury. Strong quads and a core, open hips, and a sturdy sense of balance will make a huge difference when flying down the slopes, and doing yoga is a great way to make that happen. Practice this standing sequence and you'll be ready for all your Winter sports.

Music: "Salva Me" by Libera

For instructions on how to do this dynamic yoga sequence keep reading

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.

In Honor of Yoga Month: Talk About Inspiration!

FitSugar — Sun, 21 Sep 2008 03:30:00 -0700

OK, OK, I know what you're thinking. This is some patchouli-smelling, long-haired, hippie-yoga dude who loves to practice shirtless. Try not to focus on that but watch what this amazingly strong and flexible man can do. See how he does Eight Crooked Limbs without even touching the ground, and then later gets himself into Hummingbird? This is two minutes of supreme yoga.

Tell me, does this inspire you to do more yoga, or do you feel like this is only possible for someone with a contortionist-like body?

Partner Yoga Pose: The Fountain

FitSugar — Fri, 22 Feb 2008 14:45:00 -0800

Many of the Partner Yoga poses I've posted recently focus on opening up the hamstrings and hips, so let's try one that increases flexibility in your spine. This pose called The Fountain will also challenge your ability to trust your partner.

Music: "Silence" by Delerium

I know this pose doesn't look like much, but once you give it a try, your back will be loving it. To see a detailed description of how to get into this pose with a partner, read more

Both partners stand facing one another, about five inches apart.
Hold each other's hands securely and at the same time, both partners lean all their weight back. Once it feels comfortable, both partners look back, bring their head between their shoulder blades and arch back.
Stay like this for five or more breaths and at the same time, both partners lift their torsos and come to stand up.

Follow this back bending pose with a relaxing Double Child's Pose.

Yoga Video: Warrior Triangle Sequence

FitSugar — Thu, 24 Jan 2008 14:30:00 -0800

Want to strengthen your quads and increase flexibility in your hamstrings and hips? Try this sequence of standing postures. It's great for runners, skiers, riders, and cyclists as a warm up. Hold each posture for longer than five breaths to open and strengthen even further.

Want to know the names of the postures in the sequence? Then read more

Inhale - Lift your arms up
Exhale - Standing Forward Bend
Inhale - Look up and lengthen the spine
Exhale - 4 Limbed Staff (Chaturanga)
Inhale - Up Dog
Exhale - Down Dog
Inhale - Warrior 1 with the right foot forward
Exhale - Warrior 2
Inhale - straighten your front leg
Exhale - come into Open Triangle
Inhale - lift your torso up to standing
Exhale - bend your front knee, coming into Extended Side Angle (stay here or come into Bound Extended Side Angle)
Inhale - plant your palms and come into the balancing pose known as Eka Pada Koundinyasana
Exhale - Chaturanga
Inhale - Up Dog
Exhale - Down Dog

Now repeat the sequence on the left side.

Flying Partner Yoga Routine

FitSugar — Sat, 19 Jan 2008 04:00:00 -0800

You know I'm a huge fan of partner yoga poses. They allow you to support and be supported while stretching so you can deepen your practice both physically and emotionally. Just about all the yoga poses you do on your own can be done with a partner, but this routine can only be done as a pair. It's based on the airplane game you've probably played as a child, but it's much more involved. I know it looks difficult, but with practice and constant communication with your partner, you can do this fluid routine and it feels amazing.

Looking to do some easier poses? Check out these Partner Yoga poses.

Move It at Home: Viniyoga Therapy For the Upper Back, Neck, and Shoulders

FitSugar — Fri, 18 Jan 2008 11:00:00 -0800

If you suffer from pain or tightness in your back, neck, or shoulders, then you might really benefit from using the Viniyoga Therapy For the Upper Back, Neck, and Shoulders DVD. The first part of the video explains why so many people have these pains in the first place and how yoga can be integral in healing these areas. The second part breaks down some simple exercises and poses to warm up and stretch the spine, neck, and shoulders.

If learning about the causes of your discomfort and working on basic exercises is boring, and you want to get right to alleviating the pain, then skip to the third part where you are led through 20-, 30-, and 40-minute sessions of yoga. Just so you know, this video doesn't involve a whole lot of moving around. The three practices involve physical-therapy exercises based on yoga poses, and a lot of slow movements to stretch and strengthen weak and painful areas. This DVD will be perfect for you if you are injured or dealing with chronic pain in your neck, shoulders, or back. It's also a great video if you are a beginner yogi who wants to do a low-impact practice to reduce stress.

Partner Yoga Pose: Seated Straddle Lounge

FitSugar — Thu, 10 Jan 2008 03:00:00 -0800

Doing Seated Straddle on your own definitely gives you a great stretch in your hamstrings and lower back, but it feels so much better when someone can add a little weight to your torso. That's why I love the partner yoga pose called Seated Straddle Lounge. Not only does the person on the bottom get an unbelievable stretch, but when the person on top lounges back, she also gets a great relaxing stretch in her spine. Check out this video to see how to get into it.

Music: "Quiet 8" by Sheila Chandra

Want more detailed instructions? Then read more

Partner #1 opens her legs about three feet apart, then folds forward coming into a Seated Straddle position.
Partner #2 gently sits down on Partner #1's sacrum at the base of the spine (aka back of pelvis), and begins to lie down on Partner #1's back. If it feels comfortable, Partner #2 can straighten her legs and hold onto Partner #1's feet.
Both partners talk to each other, making small adjustments if necessary.
When either partner is ready to get out of the pose, Partner #2 lifts her torso back up and she comes into a Standing Forward Bend to counterpose the backbend.
Then the partners switch roles.

Fit's Tips: If Partner #1 has tight hamstrings and cannot fold forward in a Seated Straddle, then Partner #2 can squat behind Partner #1, facing her back. Then instead of using her entire body to add weight (as in the video), Partner #2 can just use her hands to gently press Partner #1's torso forward.

You Asked: How Can I Start Getting Into Yoga?

FitSugar — Fri, 04 Jan 2008 11:45:00 -0800

You're asking and I'm answering.

Dear FitSugar,

I recently decided that yoga would be something I'd like to try. I understand that taking a class to learn the basics is important and a good way to see if I would like it or not, but I am just terribly shy and would much rather start this practice at home. How should I go about starting my own practice? Any advice would be greatly appreciated.

-Yogini in the Making Margaret

I totally understand being a little apprehensive about walking into a yoga class for the first time. So before you jump right in, I recommend renting or buying some beginner yoga DVDs. Try a couple different styles to see which one appeals to your needs.

To see a short list of my favorites and a few more pieces of advice just read more:

Shiva Rea - Radiant Heart Yoga: This Vinyasa-style DVD is extremely slow and gentle. It incorporates a lot of basic postures and touches on the spiritual aspect of yoga.

Beryl Bender Birch -The Practice: This incredibly patient instructor demonstrates and talks you through the poses of primary series in Ashtanga Yoga. This style of yoga is pretty fast paced and focuses on opening the hips, hamstrings, and lower back, so it's great for runners, skiers, and other active folks.

Power Yoga - Total Body (with Rodney Yee): A Vinyasa-style workout that's a little more challenging than the Radiant Heart DVD.

You can also check out these FitSugar videos: Sun Salutation A, Sun Salutation B, Fierce Sequence, Stretch Those Tight Hips and Hamstrings and Jump Through With Blocks.

Those are all great to start out with, and as soon as you feel comfortable, I suggest taking a beginning level class. You'll practice along with other people who've never tried yoga before, and the instructor will explain things thoroughly, demonstrate the pose slowly, and answer any questions you may have. You'll learn so much more from watching other people practicing and by listening to their questions. Plus the instructor will be able to let you know if you're doing the poses correctly (so you avoid injury). I hope this helps!

Source

Partner Yoga Pose: Backpack

FitSugar — Fri, 30 Nov 2007 09:30:00 -0800

Got a tight back? Here's a fun way to open your spine and stretch your hamstrings too. I call this Backpack.

Music: "Lazy Days" by Enya

Stand back to back with your partner. Lock elbows and Partner #1 bends her knees and places her bum under Partner #2's bum.
Then Partner #1 slowly folds forward, lifting Partner #2 off the ground and onto her back. Stay like this until either partner is ready to come down. To release, Partner #1 slowly stands back up and then you can switch roles.
After you both have a turn, take a step apart and fold forward. Reach for each other's hands or legs and hang here for a few deep breaths, releasing your lower back and stretching through the backs of the legs. Stand up when you're ready.