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Partner Yoga Pose: Handstand Help

FitSugar — Fri, 04 Apr 2008 16:00:00 -0700

Doing a handstand against a wall is a great way to work on your upper body strength without having to concentrate on your balance. If you have a hard time kicking your feet up into it, though, grab a friend and give this a try.

Music: "Devabandha" by Bill Laswell

I know it seems like the person helping is just flinging her partner into a handstand, but there's more to it then that. Want to know the trick? Then read more

Partner #1 (red shirt) gets into Downward Facing Dog with her fingertips about six inches away from the wall. Then she lifts her left leg up and comes into Three-Legged Dog.
Then Partner #2 stands next to Partner #1's left leg and places her hands under Partner #1's left foot.
It's very important that Partner #2 keep her hands stable and exactly where they are, trying not to let them lower down towards the floor. Then Partner #1 puts all the weight of her left foot into Partner #2's hands, and this miraculously lets her lift her right leg up into the air.
Partner #1 puts her right foot on the wall and then her left. She can stay here for as long as she wants and then she can lower her feet down to the floor. Then Partner #2 can help her try it with the other leg.
After Partner #1 gets to try this handstand with both feet, then they switch roles and Partner #2 gives handstand a try.

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.

You Asked: Issue With Inversions

FitSugar — Fri, 18 Sep 2009 05:50:02 -0700

Hi Fit,
I have been practicing yoga on my own for years, and I love it all . . . sun salutations, backbends, forward bends, you name it . . . except for the inverted poses. Despite my best efforts, I have never been able to get into them! Can you recommend any exercises to strengthen my upper body so that I will be able to do them, or do you have any other tips to help me take my practice to the next level? Should I have someone help me? Any advice you can offer will be much appreciated!
Thanks,
secrethoughts

In my yoga classes, inversions are the poses most people have problems with, so you're not alone. They require balance, strength, and most of all the guts to be upside down. I believe it's possible for all healthy people to do them, so to hear my tips on how to get yourself there, read more.

Strengthening your upper body is a great way to feel stronger when inverted. I recommend regularly doing all variations of push-ups, the challenging Walking Elbow Plank exercise, and Dolphin Dive. I also recommend practicing Crow pose since it will also work your balance.

Flexible hamstrings are also helpful, since they allow you to walk into the inversion. This is much better than jumping into it, which makes you more likely to lose your balance and not be able to hold the pose. So also incorporate Tipover Tuck and Seated Straddle into your stretching routine.

When you're ready to go upside down, start off with the easiest inversion, Tripod Headstand. It's normal to feel nervous that you'll fall, so practice in front of a wall (with your head about eight inches from the wall). Place your head and hands on the mat, straighten your legs, and walk them in as close as you can toward your head. This is considered an inversion even though your feet aren't in the air. If you're feeling ready, rest your knees on your triceps, coming into Tripod Balance. From here, you can work on lifting one leg at a time into the air. If you're in front of a wall, you can easily place your feet on it for support. As you feel more brave you can lift your feet away from the wall and try balancing on your own.

My best advice is to keep practicing and don't give up. As you become stronger and more confident, Tripod Headstand will become easier for you. Once you master that variation, you can move on to other inversions including headstand variations, forearm stand, and handstand. And if you have access to a yoga studio, taking classes and getting one-on-one help from the instructor will help you master inversions even faster.

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

Strike a Yoga Pose: Inversions

FitSugar — Mon, 01 Sep 2008 03:30:00 -0700

Inversions, in yoga, are the poses where you put your feet above your head. Meant to give your mind a new perspective, they allow blood to flow to your head to improve circulation, which can cure headaches and help relieve depression. Going upside down also increases strength in your upper arms, back, and abdomen. These poses require skill and patience, so be sure to practice these regularly.

View Slideshow ›

Home Work: Wall Handstand

FitSugar — Tue, 24 Jun 2008 16:00:00 -0700

Inspired by the Two-Minute Headstand video, Sugar user ditorres was curious about doing a handstand. While standing on your hands in the middle of the room takes an incredible amount of balance, you shouldn't skip handstands altogether – using a wall can help. Handstands not only build upper-body strength, they work your core as well. After sitting at a desk all day, putting the world upside down can be rather uplifting.

Music: "Lahore Connection" by Prem Joshua

I know you're dying to try it so read more.

Stand in front of a wall. Place your hands on the ground, so your fingers are about six inches away, and come in Down Dog. Be sure that your fingers are spread wide, and that you're pressing into your fingertips to protect your wrists. Bring your feet together and take a step closer to your hands. Lift your right leg up coming into Three-Legged Dog.
Now bend your left knee slightly, and kick up by springing off the ball of your left foot, and place both feet on the wall.
This part is key - place the crown (top) of your head on the wall, so you're looking in between your hands. Now move one foot off the wall and then the other. Pressing your head into the wall will help you stay balanced, so that you can focus on drawing in your belly to keep your spine straight. Try to keep your feet off the wall and you'll really feel this in your upper back and arms.
Stay for as long as you can, but shoot for 30 seconds, and gradually build up to two minutes.
When your arms are tired, place your feet back on the wall and then lower your legs to the ground, coming into Down Dog. Now try it again, but this time do it with your left legs lifted.

Fit's Tip: If you can't kick up into handstand on your own, no problem. Just ask a friend to help you and try this.

Should Yoga Be an Olympic Sport?

FitSugar — Fri, 30 Oct 2009 04:30:06 -0700

When I first started practicing yoga, my teachers made it clear that it wasn't a competition. So what if Peggy Pretzel over there could do Handstand Scorpion in her very first class? It's not your ability to do the poses that's important, but rather your intentions and emotions while on the mat. I can certainly om to that. But wait, what's this? Last weekend was the seventh Annual Asana Yoga Competition in New York City. Yoga competition? Sounds crazy, I know, but it's real. See for yourself in the video below.

Competitions like these are part of the movement pushing to have yoga included as an Olympic event by the year 2020. Yogis would be judged on their body proportions, grace, composure, and execution of postures. People will either see this as a brilliant idea to encourage men and women to get serious about their yoga practices, or as an oxymoron. So what's your opinion of competitive yoga and the notion of it becoming an Olympic event?

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: Duncan Wong Yogic Arts - Source Power

FitSugar — Fri, 30 Jan 2009 12:00:00 -0800

There are so many beginner yoga DVDs available, but not many for the experienced practitioner. So when I discovered Duncan Wong Yogic Arts - Source Power ($20), I was ecstatic. Yogic Arts combines yoga, martial arts, and massage, so it adds a nice twist to your regular yoga practice. Source Power is designed for intermediate to advanced levels, so it involves moving at a quick pace between challenging poses.

The video is broken down into several chapters including pranyama (breath work), how to engage to your bandhas, and then moves onto individual sequences that focus on the wrists, shoulders, legs, hips, core, and buns. On a rainy weekend morning you could opt to do the full 212 minutes of the DVD, but you can also pick and choose a few sequences to practice.

I learned some wonderful variations of basic poses and new unique stretches that I've never tried before. Combining martial arts with yoga made me feel powerful and full of energy. Since Duncan's practice is so advanced, it's inspiring to have him demonstrate poses to work toward like Handstand, Crow, and Rotated Triangle. If you can't get to a yoga class, this video is a great alternative. At the end my body felt stronger and more open, and my mind felt calm.

Fit Tip: If you're looking for a beginner version of Yogic Arts, check out Duncan's first video, Awakening Level.

Yoga Tip: Protect Those Wrists

FitSugar — Wed, 01 Aug 2007 08:45:00 -0700

When some people think of yoga, they picture a person sitting silently in Lotus, eyes closed, meditating on the meaning of life. Some people do practice that kind of yoga, but not me! The yoga I do is both physically and mentally challenging. It's hard, and can be hard on your body, especially on the smaller joints of the body.

Yoga can be really demanding on your wrists. There are tons of postures where most or all of your body weight is placed into your hands, such as Down Dog, Tripod Balance, Handstand, and Crow. If your wrists are weak, or you're not paying full attention, you can end up injuring yourself. Here are some tips for protecting those often weak wrists:

This is a MUST: When doing poses where your hands and wrists are supporting much of your weight, spread your fingers as wide as you can. Activate every single fingertip, pressing them firmly into the ground, as if you were gripping it (I try to think of Spiderman). The underside of your fingers will not even be touching the ground - only your fingertips and the knuckles at the base of each finger. Try to take some of the weight out of your wrists by distributing the weight to your fingers. It takes a little practice, but once you get the hang of it, you'll notice a huge difference.

What else can you do to protect your wrists? To find out read more

Move S-L-O-W-L-Y and deliberately when you do yoga. Listen to your body and don't try to rush into a pose. If you move or jump too quickly, you could end upp twisting or jamming your poor little wrist.
Don't overdo it! If your wrists are screaming in pain from doing too many poses that involve your wrists, give them a break. Try these 2 wrist stretches - they always make my wrists feel better.
Icing sore wrists can also bring down inflammation.

Fit's Tips: Once you practice using your fingertips and the heels of your palms in yoga poses, you'll find your wrists and the muscles surrounding them strengthening. This strength will help you do poses you weren't able to do before, and you'll also be able to hold poses longer.