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June 29, 2007

Yoga Tips for Ladies: Warrior One Pose

The Warrior One Pose is used to strengthen and to stretch the lower half of your body. This movement is to be used after the body is warmed up.

1. To position your body step your feet apart about the length of your arms (or your wingspan). Keep the heel of your back leg/foot slightly dropped back and the foot on your leading leg pointed forward. Exhaling lunge with your lead leg. Be sure that your knee does not over extend that lead foot.

2. Keeping your head, neck, and spine in alignment; square up your hips with your lead leg. Keep your core muscles engaged, your shoulders squared with your hips. Also keep your shoulders back and down away from your ears.

3. On the inhalation extend your arms up and over your head elongating your spine and navel. Hold this pose for about one minute. And then switch lead legs and follow the positioning as well as the posture for the other side.

This yoga tip brought to you by the Dallas Personal trainers from Lady Trainers To Go.

Posted by Dallas Personal Trainer at 9:11 AM

June 26, 2007

Yoga Tips for Ladies: Chair Pose

The Chair Pose is used to strengthen your legs, glutes, as well as work on balance and to engage your core muscles. This move is to be used only when your body is warmed up.

1. To get into this pose is fairly simple, keep your feet and thighs pressed together and sit back as if your were sitting in an imaginary chair.

2. Keep your chin up, and your head, neck and back in alignment using great posture. Your arms should be in front of you at either shoulder height, or if you want more of a challenge straight overhead. No matter which arm position you choose you should keep your shoulders relaxed and down away from your ears.

3. Push your tailbone back, keep your abdominal muscles engaged, breathe deeply through your nose and hold the pose for about five breathing cycles.

4. If you want a little more of a challenge you can lift up onto the balls of your feet and do all the same movements, this just adds a little more balance challenge to the chair pose.

This yoga tip brought to you by the Dallas Personal trainers from Lady Trainers To Go.

Posted by Dallas Personal Trainer at 5:46 PM

June 13, 2007

Yoga Tips for Ladies: Lateral Flexion

Lateral Flexion. This pose helps to stretch your oblique and your lower back. It is also good for your warm-up and is easy to transition into from Mountain Pose.

1. Standing with your feet together and relaxing your toes, balance on all four points of your feet. Using your thighs to lift the knees, but do not push the knees back. Keeping your hips squared and your tailbone tucked toward the floor.

2. Inhaling, lift your arms over your head stretching through the navel exhale lowering one arm and feel your body lengthen as your continue breathing through your nose.

3.Hold this pose for three or four deep breathes and on one of your last inhalations bring both arms back together over head, then exhaling lower the opposite arm and continue pose on your other side.

This yoga tip brought to you by the Dallas Personal trainers from Lady Trainers To Go.

Posted by Dallas Personal Trainer at 9:54 AM

June 1, 2007

Yoga Tips for Ladies: Downward Facing Dog

Downward Facing Dog. This pose is used to stretch the Hamstrings, calves, back, as well as strengthen the shoulders, wrist and abdominal muscles. It can also be used as a transition movement.

1.Lie full length on the floor on the stomach; face downwards, feet hip width apart.

2. Rest the palms by the side of the chest, fingers and toes pointing
toward your head.

3. Exhale and raise the trunk and rear off the floor. Straighten the arms, moving the forehead toward the knees and point your tailbone towards the sky, keeping elbows straight and extending the spine.

4. Keep legs stiff and do not bend the knees but press the heels down, toes pointing straight ahead.

5. Stay in the pose, breathing deeply, keep your abdominal engaged for about a minute, then lower the trunk.

This yoga tip brought to you by the Dallas Personal trainers from Lady Trainers To Go.

Posted by Dallas Personal Trainer at 12:29 PM

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