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Partner Yoga Pose: Facing Fence

FitSugar — Wed, 27 Jun 2007 11:45:00 -0700

If the new yoga challenge, Standing Hand to Big Toe A, is too hard to do on your own, then get a friend to help.

If you face someone doing this pose, your partner can help you stay balanced and stretch out your hamstring even deeper than you could on your own.

Here's how to get into it:

Stand facing your partner, about 3 feet apart. Partner 1 lifts their right leg up and Partner 2 grabs onto it with both hands.
Then Partner 2 lifts their right leg up and Partner 1 holds onto it.
Communicate with your partner - say "Stay right there," or "Not so high," or "You can lift higher."
Try to work on standing straight, keeping your torso in line with your standing leg. Stay here for 5 breaths or more and then gently lower your partner's leg down to the ground. Now do the other side.

That's all there is to it. Feel free to share pictures of you doing this pose alone or with a partner in the YOGA CHALLENGE group. Post your pictures here. If you're not sure how, then read this explanation.

Yoga for Your Face...Seriously

FitSugar — Tue, 03 Apr 2007 03:30:00 -0700

I showed you all that Naked Yoga does really exist, and now I bring you a new trend - Yoga for the Face. It goes by many names: Revita-Yoga (NYC), Happy Face yoga facial toning (Atlanta), and the Yoga Face Lift (Northern CA).

Muscle tension in the face contributes to lines and wrinkles while sagging jowls are caused by weak muscles. Face toning regimens have appeared for years in ladies magazines, and now that yoga is really taking off this is the latest trend to ride its coat tails.

Here are some of the exercises:

Crow's Feet: Open the eyes wide, as if startled or scared to decrease unwanted lines around the eyes.
Wide Nose: Alternate nostril breathing to create a more narrow and symmetrical nose.
Plumper Lips: Tap lips 5 times with your index finger.

While I agree we all hold unnoticed tension in our faces and relaxing the face can help decrease tension that causes headaches and neck pain, I am not sure that this is the panacea for an aging face. Let's face it (sorry for the pun) aging happens. Making a more flexible face seems like a better alternative to paralyzing it with Botox and way less of an invasion than plastic surgery. Yet, I don't think yoga for the face will be keeping anyone looking younger. I do think it will definitely make folks feel younger since making all those faces will certainly make you feel goofy and childlike. So go ahead, stick out your tongue then pucker your lips. Chances are you will end up smiling like my 2 year old after she blows a raspberry.

Want to see some more "poses"? Then read more

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Strike a Yoga Pose: Downward Facing Dog

FitSugar — Thu, 15 Jan 2009 05:30:00 -0800

If taking yoga was one of your goals for 2009, let me introduce you to Downward Facing Dog. It is probably the most basic yoga pose, and no matter what style of yoga you study, you'll probably end up in this pose more than a handful of times in one class. Even though it looks pretty straightforward, it's a challenging position to hold, since most of your weight is in your upper body. It's also difficult if you have tight hamstrings, so don't be frustrated if your knees are bent or your heels don't touch the ground. Just like all things that are worthwhile, you'll soon come to love this pose after practicing it enough, and it will even become easier and more relaxing.

Sanskrit Name: Adho Mukha Svanasana
English Translation: Downward Facing Dog Pose
Also Called: Down Dog

To find out how to do Down Dog, 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 an upside down "V" shape called Downward Facing Dog.
Spread your fingers wide and create a straight line between your middle fingers and elbows. Work on straightening your legs and lowering your heels toward the ground. Your heels should be slightly wider than your toes, so the outside edges of your feet are parallel with the outside edges of your mat. Relax your head between your arms, and direct your gaze through your legs or up toward your belly button. Work on holding for five breaths.

This is a great way to stretch your calves. I do this pose after almost every workout I do. So even if yoga is not your thing, Downward Dog could be your calves' best friend.

Yoga "Poser": Downward Facing Dog

FitSugar — Thu, 09 Nov 2006 10:32:23 -0800

Do you fear that you are a yoga "poser"? If so, we're here to help you bone up on a few of the yoga basics.

Downward Facing Dog, aka - Adho Mukha Svanasana (the name of the pose in Sanskrit), is a staple of every yoga class. Plus it is a major part of Sun Salutations, often done at the beginning of a yoga class as a warm up to prepare you for what is ahead. It is also a great calf stretch.

Hold the pose for 5 to 10 slow breaths. Inhaling through your nose, and exhaling through your mouth.

If the visual isn't enough and you would like a few pointers read more:

Keep your hands in line with your feet, which should be about 12 inches apart.
Keep you fingers spread and use your hands to push your weight back into your heels - this increases your calf stretch.
Keep you neck relaxed - you should be looking at your feet.
Keep your sits bones (the bones you sit on) reaching up toward the ceiling.

Strike a Yoga Pose: Downward Facing Dog

FitSugar — Wed, 14 Feb 2007 10:00:00 -0800

We've reached the last pose in the Sun Salutation A. Downward facing Dog, or Down Dog as I usually call it is one of the toughest poses to hold in yoga. It works every part of your body, and when you first begin to do yoga, you have a hard time holding this pose for more than 2 breaths. After you practice for a while, you'll build up the muscles and strength in your arms to hold yourself up, and then Down Dog actually becomes somewhat of a resting, relaxing pose.

This pose strengthens all the muscles in your arms, but could put strain on your wrists. You can prevent wrist pain by shifting weight into your fingertips, to take the weight off the heels of your palms.

You can also work your core muscles in this pose, by pulling your navel to your spine, and breathing into your ribs. You'll really feel a stretching in your hamstrings, calves and Achilles tendon. It's an all-around total body pose, which is why it's one of my favorites.

Here's how to get into it.

When you are in Sun Salutation A, once you get to the Standing Forward Bend pose, as you exhale, step or jump both feet back and come into 4-Limbed Staff pose. Eventually your body will be in one straight line.
From here, inhale and scoop your chest forward between your arms, coming into Upward Facing Dog pose. The only thing on the ground are your hands and the tops of your feet. Try to lengthen through your spine and draw your shoulder blades back and down away from your ears.
As you exhale, press into your palms and lift your hips up away from you, so you're in an upside down "V" shape called Downward Facing Dog. Spread your fingers wide and make sure you're creating a straight line with your middle finger and forearm. Work on bringing your heels down towards the ground. They should be slightly wider than your toes, so the outside edges of your feet are parallel with the outside edges of your mat. Work on holding for five breaths.

Fit's Tips: You can definitely work on holding this pose for longer to build and tone the muscles in your arms, upper back and shoulders. This is a great stretch to do after a run because it lengthens the backs of your legs, and if you bend your knees slightly, you'll feel a release in your lower back. While this pose may seem taxing at first, it will soon become your rest pose. So practice up!!!

Partner Yoga Pose: Seated Facing Twist

FitSugar — Fri, 08 Feb 2008 04:00:00 -0800

Here's another partner yoga pose that helps you get an amazing stretch in your spine, chest, and shoulders. Spinal twists are usually pretty relaxing poses when you do them on your own, but when you can pull against your partner, it makes this pose really intense and you get an incredibly deep stretch.

Want to know how to get into it? Then read more

Sit facing your partner with your legs crossed (or in Lotus if you love it). Make sure your knees are touching.
Now both of you reach your right arm around your lower back, with the back of your hand touching just above your hip. Then reach your left hand out diagonally and grab onto your partner's left hand. Turn your hand, so your thumb is pointing down. If you can't reach their hand, have them hold onto a towel and you hold the other end, bringing your hands as close as you can. If you can hold hands and it's easy, reach further and hold each other's wrists.
Now both of you look over your right shoulders and pull against each other as much as you can to feel the deepest twist.
Hold this stretch for five or more deep breaths. Then gently release, bring your torsos back to a neutral position and then do the other side, twisting to the left.

Strike a Yoga Pose: Cow Face

FitSugar — Mon, 11 May 2009 03:30:00 -0700

If you're looking for a relaxing pose that will stretch your shoulders, chest, hips, and ankles, it's time to try Cow Face. Named because your knees look like a cow's closed mouth and your elbows look like ears, this pose also strengthens your core to help improve your posture.

Sanskrit Name: Gomukhasana
English Translation: Cow Face Pose

To learn how to do this pose read more.

Sit on your mat with both legs straight in front of you. Bend both knees and slide your left foot under your right thigh. Lift your bum off the floor, point through your left toes and sit down gently on your left heel. If it hurts to sit on your heel, then sit on the floor with your left heel beside your right hip.
Bring your right foot as close to your left hip as possible, so both knees are stacked. Whichever variation you're doing, the tops of your feet should be resting on the mat.
Bend your left elbow behind your back. Lift your right arm straight up above your head, then bend your right elbow and if you can, clasp your fingers together.
Gaze toward the ceiling and hold here for five deep breaths.
Take a vinyasa and then switch sides.

Strike a Yoga Pose: Cow Face

FitSugar — Mon, 06 Aug 2007 04:00:00 -0700

Sometimes it's nice to do a relaxing pose that stretches your muscles, but doesn't require a large amount of strength or energy. This pose called Cow Face is really calming, yet gives your hips and shoulders an awesome stretch.

The name is intriguing and you might be wondering why is it called Cow Face? Take a look at yourself in a mirror while doing this pose. Your crossed legs are the lips, and your bent elbows are the ears. See it now?

Sanskrit Name: Gomukhasana
English Translation: Cow Face Pose
Also Called: Cow Face

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

Begin sitting on your mat with your legs out in front of you as if you were about to do a Seated Forward Bend. Now bend your left leg and sit on your heel. If this is uncomfortable, just place your left heel to the outside of your right hip.
Now bend your right knee and cross your thigh over your left thigh, bringing your right heel beside your left hip.

If you want to go further, reach your right arm straight up above your head. Then bend your left elbow, and sweep your left arm behind your back. Bend your right elbow and try to touch or clasp both hands together at the middle of your spine. If you can't reach your hands, hold opposite ends of a towel or strap.
Try to sit nice and tall, with your neck and spine straight. You can press your head back slightly against your right arm to open your shoulder even more.
Stay here for 5 or more breaths and then gently release. Shake out your arms a little and then do the other side.

Fit's Tips: If you love Cow Face pose, here's another shoulder stretch for you to try.

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Strike a Yoga Pose: Upward Facing Dog

FitSugar — Wed, 14 Feb 2007 10:30:00 -0800

I couldn't live without Upward Facing Dog pose, or Updog as I like to call it. This back bending pose is part of the Sun Salutations. Not only does it elongate and increase flexibility in your spine, but it's a great pose for opening your chest, throat, shoulders, and the front of your thighs.

When you're in this pose, try not to tense your glutes or crunch your lower back. Also, this pose can be tough on the wrists for some people, so make sure to activate your fingertips by pressing them into the mat - try not to put all your weight into the heel of your palms.

Here's how to get into Updog from standing.

You begin at the front of your mat in Mountain pose. Inhale as you lift your arms up and gaze towards your palms.
As you exhale, dive out, lengthening your spine as you fold forward, coming into a Standing Forward Bend. If you can, your legs are straight and your forehead is pressing towards your shins.
Inhale as you look up and plant your palms flat on the ground. As you exhale, jump your feet back and bend your elbows, lowering with control into 4-Limbed Staff pose.
As you inhale a breath, you scoop your chest forward, balancing on the tops of your feet and your hands. If it's too much on your lower back, you can drop your hips and thighs down. If it feels comfortable, you're going to drop you head back between your shoulder blades. Roll your shoulders open and down away from your ears, stretching through your chest and throat. This is called Upward Facing Dog Pose.

Well there you have it. With practice, you'll be able to flow from one pose to the next, letting your breath guide your movements.

Get Physical: Family Yoga

FitSugar — Sun, 01 Apr 2007 02:00:00 -0700

Doing yoga can be so much fun, especially when you do it with people you care about. Why not designate a half hour this weekend to practicing with your entire family? Ideally you should do it around 10:30 or 2:30, so you are in between mealtimes (yoga doesn't feel very good on a full or completely empty belly).

Pick a spot in your home or outside if weather permits so you all have enough space to move. You can set up mats if you have them, or just do the poses on a hard wood floor or carpet.

If you have experience going to yoga classes, just think of the poses you love to do, the ones that stretch and open, relax or energize, or the ones that are fun to try.

If you have younger kids in your family, make the poses more active. Bark like a dog in downward facing dog pose. "Ribbit" and leap like a frog in Squat pose. Make a forest when your entire family does Tree pose. Each person can practice being the wind and blowing the branches in the trees.

Kids also love being in charge, so you can play a game of "Simon Says" with yoga poses. At the end, when you lie down in Savasana to rest from all your hard work, you can take turns massaging each other's feet.

With a little creativity, you'll be doing yoga together and having fun in a healthy way.

Fit's Tips: Maybe yoga is new to you. If so, check out this incredible book called Playful Family Yoga for Kids, Parents, and Grandparents. It's actually out of print now, but you can get a copy through Amazon starting at $39.99. I love this book because it illustrates so many wonderful partner poses.