FabSugar

Strike a Yoga Pose: Head to Knee A

FitSugar — Mon, 16 Nov 2009 05:50:03 -0800

Looking to loosen up inflexible hips and hamstrings? Here's a yoga pose that's a popular stretch among runners because it'll target the oh-so-tight backs of the legs.

Sanskrit Name: Janu Sirsasana A
English Translation: Head to Knee Pose A
Also Called: Flag

To learn how to do this forward bend variation read more.

Begin in a seated position with both legs straight out in front of you.
Bend your right knee and place the sole of your foot against your inner thigh, pulling your heel as close to your body as you can.
Sit up nice and tall, lengthening through the spine and keeping your left leg straight. Then fold your torso over your left leg. Rest your hands on the floor on either side of your leg or on your shin. Or if your hamstrings and hips are more flexible, reach for your foot - the right hand holds the left wrist.
Rest your forehead on your leg and stay here for five breaths, being sure to continue lengthening the spine as you relax the shoulders away from your ears.
Then release your hands, sit up, and either take a vinyasa to switch sides, or just switch sides from here. This time the left knee will be bent, and the left hand will hold the right wrist.

Have any burning questions about yoga? Then post them to the Yoga Stretch and Tell group.

Strike a Yoga Pose: Intense Side Stretch

FitSugar — Mon, 02 Nov 2009 08:00:26 -0800

For all you runners and bikers with tight hamstrings, this is the pose for you. It's one of my favorite stretches to target the backs of the legs, but it'll also give you a nice stretch on the sides of your body, as well as your chest and shoulders.

Sanskrit Name: Parsvottanasana
English Translation: Intense Side Stretch Pose
Also Called: Scissor

To learn how to do this pose read more.

Stand with both feet together in Tadasana. Step your left foot directly behind you about two feet.
Bring your arms behind you, bend your elbows and bring your palms together in reverse Namaste position (reverse prayer). Raise your hands up between your shoulder blades as far as you can. Pull your elbows behind you to press your palms together firmly.

Inhale to lengthen your spine, and as you exhale, fold at your waist. Keep both legs straight and lower your torso as far as you can, eventually resting it on your right leg. If it's easy, touch your chin or forehead to your shin.
Hold here for five deep breaths, then engage your leg muscles and inhale to lift your torso up. Repeat this pose with the left leg forward.

Have any burning questions about yoga? Then post them to the Yoga Stretch and Tell group.

Strike a Yoga Pose: Staff

FitSugar — Mon, 26 Oct 2009 10:00:49 -0700

Some yoga poses require flexibility like Tortoise, some are all about your strength like Scissor Legs Side Crow, and some demand extreme balance like Headstand Scorpion. Then there are poses that don't call for much but your stillness and attention to breath.

Sanskrit Name: Dandasana
English Translation: Staff Pose
Also Called: Stick

To learn how to do this simple pose read more.

Sit on your mat with both legs together so they're straight out in front of you.
Place your palms flat on the floor beside your hips, and actively press them into the ground. Keep both arms as straight as possible, and lengthen your spine, imagining it is a sturdy staff or cane someone would use to walk with. Roll your shoulders away from your ears and tuck your chin. Engage your leg muscles and flex your feet.
Stay here for five deep breaths, keeping your belly still and only breathing into your ribs. Then release.

Have any burning questions about yoga? Then post them to the Yoga Stretch and Tell group.

Strike Yoga Pose: Locust

FitSugar — Mon, 19 Oct 2009 08:00:08 -0700

We've talked about some extremely challenging variations of Locust pose such as Inverted Locust where you're balancing on your shoulders and chin, and Locust Scorpion where your feet are touching your head. Now let's take it down a notch and do plain old Locust pose. It's a great way to tone the muscles in the back of your body. It may look relaxing, but you'll definitely feel this one working, and it's a great complement to ab exercises.

Sanskrit Name: Salambhasana A
English Translation: Locust Pose

To learn how to do this pose read more.

Lie down on a mat on your belly, with your legs together. Place your arms by your sides so your palms are facing up.
As you inhale, lift your legs, head, and upper body off the floor. Your hands remain on the floor for support.
As you breathe, try to relax your shoulders and the muscles in your booty. Extend the crown of your head away from your toes, lengthening as much as you can through your spine.
Stay for five breaths, and then release back to the mat.

Strike a Yoga Pose: Balancing Butterfly

FitSugar — Mon, 12 Oct 2009 10:00:16 -0700

If you're a runner, chances are your feet could use some extra love. Here's a tranquil pose that will stretch your arches and toes like Toe Breaker stretch, but will also open your hips and challenge your sense of balance.

To learn how to do this pose and see another variation read more.

Begin standing on your mat with both feet together. Bend your knees and squat down, placing your hands on the floor in front of your feet.
Turn your knees out to the sides, keeping the balls and heels of your feet together. When you're ready, bring your hands to your knees as shown below.

You can stay here, or bring your hands together in front of your heart in prayer position. Hold here, balancing for five deep breaths. To release, bring your knees together and stand up.

This is one of my favorite balancing poses. What's yours? Share it in FitSugar's Yoga Stretch and Tell Group.

Strike a Yoga Pose: Handstand Scorpion

FitSugar — Mon, 05 Oct 2009 08:00:57 -0700

There are so many variations of scorpion pose like Locust Scorpion and Forearm Stand Scorpion, but Handstand Scorpion is my favorite. It's one of the most challenging poses you can try because it requires the three zingers - balance, strength, and flexibility.

Sanskrit Name: Vrschikasana B
English Translation: Scorpion B Pose
Also Called: Handstand Scorpion

To learn how to do this pose read more.

I know this pose is insanely difficult, so if handstand isn't happening for you quite yet, practice this pose in front of a wall.
Begin in Downward Facing Dog. If you're in front of a wall, place your fingertips 15 inches away from the wall.
Walk your feet as far as you can toward your hands. Lift your right leg in the air, coming into Three-Legged Dog.
Bend your left knee slightly and jump off the ball of your left foot, coming into handstand. Find your balance and slowly bend your knees, arching your back and lowering your toes toward the top of your head. If you're in front of a wall, lean the tops of your feet into the wall and inch them down toward your head.
Hold this pose for five breaths, then straighten your legs up to the ceiling and lower them back into Down Dog.

Strike a Yoga Pose: Happy Baby

FitSugar — Mon, 28 Sep 2009 09:00:29 -0700

Tight hips and a tight lower back are common complaints among runners and bikers, so here's a relaxing stretch that will stretch both. It's similar to Half Happy Baby, but with this variation, both knees are bent at the same time.

Sanskrit Name: Ananda Balasana
English Translation: Happy Baby Pose
Also Called: Dead Bug

To learn how to do this pose read more.

Begin lying flat on your back.
Bend both knees and hold onto the outside edges of your flexed feet with your hands. Keep your arms on the outsides of your legs.
Gently use your upper body strength to equally press both knees to the floor below your armpits. Try not to tense your shoulders or chest, but keep everything relaxed.
Stay like this for five deep breaths. To release, let go of your feet and straighten your legs to the floor.

This is one of my favorite relaxing poses. Do you have one? Share it in FitSugar's Yoga Stretch and Tell Group.

Strike a Yoga Pose: Compass

FitSugar — Mon, 21 Sep 2009 08:00:00 -0700

All you runners and bikers out there, I know you're always in need of a good hamstring stretch. Here's one that allows you to concentrate on one leg at a time, and will also open your hips and shoulders.

Sanskrit Name: Parivrtta Surya Yantrasana
English Translation: Revolved Compass Pose
Also Called: Compass

To learn how to do this pose read more.

Sit at the top of your mat with your legs straight in front of you. Bend your right knee and hold onto it with your left hand. Press your knee back behind you as far as you can and place your right hand underneath your right leg, planting your palm firmly on the right corner of your mat.
From here, straighten your right leg as much as you can by taking your right arm overhead, and straighten that as well. Turn your head to the left and gaze toward the ceiling. Work on straightening your spine and leaning back slightly to increase the stretch in your right hamstring and left side of the body.
Hold for five breaths, then bend your right leg and arm and release your right leg back to the floor. Then repeat this pose with the left leg.

Whether you're new to yoga or have been practicing for a while, check out FitSugar's Yoga Stretch and Tell Group. It's a place where you can get info about the latest yoga clothes and gear, post questions, and share your yoga moments like being able to hold Crow pose for the first time!

Strike a Yoga Pose: Headstand Bow

FitSugar — Mon, 14 Sep 2009 10:00:12 -0700

If Wheel is one of your favorite poses, here's a variation that takes the weight from your hands to your head. It's similar to Bow pose, but it's upside down.

Sanskrit Name: Sirsa Dhanurasana
English Translation: Headstand Bow Pose

To learn the prep pose to get into this keep reading

Strike a Yoga Pose: Quarter Dog

FitSugar — Tue, 08 Sep 2009 08:00:51 -0700

If you love the way Downward Facing Dog stretches out your hamstrings, calves, and lower back, but don't love the wrist pain the pose can cause, then here's a variation to try. With your forearms on the ground, the quarter dog variation takes the weight out of your hands and wrists. Even though this pose seems relaxing, it's not as easy as it looks. This pose will not only intensely stretch the backs of your legs, but it's also a workout for your arms, shoulders, and upper back.

Sanskrit Name: Catur Svanasana
English Translation: Quarter Dog Pose
Also Called: Dolphin or Puppy

To learn how to do this pose read more.

Begin on your hands and knees. Your wrists should be underneath your shoulders, and your knees underneath your hips.
Inhale as you tuck your toes under your heels. Then exhale to lift your hips, coming into Downward Facing Dog.
Spread your fingers wide and lower your forearms to the mat. Check to make sure you're creating a straight line between your elbows and middle fingers. Try to straighten your legs and lower your heels toward the ground as much as you can. Your heels should be slightly wider than your toes, so the outside edges of your feet are parallel with the outside edges of the mat.
Relax your head between your arms, and direct your gaze through your legs or up toward your belly button. Hold for five breaths.