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July 25, 2007

Yoga Tips for Ladies: Upward Facing Dog

Upward Facing Dog is a easy to moderate position and is great for strengthening shoulders, triceps, quads, and back. Also stretches the front body.

1. Place your palms flat on the floor next to your shoulders, with your fingers pointed forward. Extend your feet out behind you.

2. Press your body up and bring your chest to the ceiling, arch your back, and extend your neck by lifting your chin.

3. Lift your quads off the mat by putting some weight on the tops of your feet. Be sure to keep your arms close to your body, keeping your elbows soft.

4. Hold this pose for 5 to 8 breaths.

This yoga tip brought to you by the personal training staff in Dallas from Lady Trainers To Go.

Posted by Dallas Personal Trainer at 12:24 PM

July 17, 2007

Yoga Tips for Women: Table Top

Table Top is Moderate to Intense position. Strengthens shoulders, quads, glutes, and core muscles.

1. Start out in a seated position; place your palms flat on the mat behind you with your fingers pointed forward. Place your feet out in front of you, put your feet flat on the floor hip width apart and lift your body up with your arms and legs ate the same time.

2. The heels of your feet should be directly under your knees and your wrist under your shoulders. Keep your head, neck and back in alignment with your chin up towards the ceiling your neck should be relaxed. Your hips should be squared and up.

3. Hold this pose for 3 to 5 breathes.

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

Posted by Dallas Personal Trainer at 4:09 PM

July 13, 2007

Yoga Tips for Women: Eagle

Eagle is a moderate position pose that strengthens quads while stretching your glutes.

1. Start on one leg wrap the other leg around it until your foot touches the floor.
2. Slightly squat, from this position you can do two different positions with your arms. Place your palms together at chest height, open up your chest and draw your shoulder blades apart and down. Or you can wrap the same arm as your leg around the other arm and place palms together.
3. Hold this pose for 5 breaths and then switch sides. Be sure to keep your head neck and back in alignment, core tight, and relax the eyes. Focus on inner strength

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

Posted by Dallas Personal Trainer at 11:33 AM

July 11, 2007

Yoga Tips for Woman: Side Plank

The Side Plank is Moderate to Intense position; this pose works on arm strength and oblique toning.

1. Start on your left knee with your left hand on the floor. Be sure your shoulder is directly above your wrist and your hip is directly above your knee. Open up your hips by extending your right leg/toe out.
2. Open your chest by reaching your right hand and arm towards the sky. Keep your core muscles engaged. Your head neck and back should be in alignment. Hold the pose this pose for 5 to eight breaths. Then follow the same steps on the right side.

Note: If you want to increase the difficulty extend both legs out balancing on the bottom foot.

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

Posted by Dallas Personal Trainer at 10:34 AM

July 9, 2007

Yoga Tips for Women: Spinal Balance

Spinal Balance strengthens back and muscles while engaging your core muscles. Its also good to use to warm up the entire body.

1. To get into position on this pose you need to drop down onto your hands and knees. Be sure that you hands are directly under your shoulders and your knees are directly under your hips. Your head, neck, and back need to be in alignment and be sure that you do not let your stomach sag. Keep your abdominal muscles engaged throughout the exercise.

2. Once on your hands and knees extend your right arm and your left leg. Be sure to keep your chin tucked, your hips squared to the floor, and your body in alignment.

3. Continue breathing through your nose in this position for a minute. After a minute exhale, drop your hand and leg, and then lift your left arm and right leg. Continue on opposite side for one minute.

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

Posted by Dallas Personal Trainer at 12:30 PM

July 6, 2007

Yoga Tips for Women: Triangle

The Triangle position is great for your torso and to stretch you legs. This pose is used when the body is warmed-up and is easily transitioned into from warrior two pose.

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 and toes pointed straight out from your body and the foot of your lead leg pointed forward.

2. Inhale your arms to shoulder height, engage your abdominal muscles, and keep your head, neck and spine in alignment. Exhaling lean from your waist to touch your toes with your fingers on the foot that is pointed straight ahead.

3. If done correctly, you will feel the oblique muscles being worked as well as your lower body being stretched. Breathing through your nose continue this pose for a minute.

4. To reposition for the opposite side, inhale and pull your upper body up with you core muscles. Keep your legs the same width apart and your hips squared with your shoulders. The only thing you need to adjust is your feet.

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

Posted by Dallas Personal Trainer at 10:30 AM

July 5, 2007

Yoga Tips for Women: Pose of the Dancer

Yoga Tips for Women: Pose of the Dancer. This pose challenges your balance and is a good way to strengthen your legs.

Stand with your legs straight and feet touching. Inhale, shift your weight onto your right foot, and lift your left heel toward your left buttock as you bend the knee. Keep the standing leg straight and strong, contracting the thigh. Reach your right hand around behind your back and hold the inside of the left foot. Then reach the left hand back and grab the outside of the left foot if you have the balance. This grasp will challenge your balance even more. Then raise the thigh and foot towards the ceiling. Stay in the pose for 20 to 30 seconds and repeat on 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 12:10 PM

July 2, 2007

Yoga Tips For Ladies: Warrior Two Position

Warrior Two Position is similar to warrior one and is easy to transition into from warrior one. Warrior two pose is great for your core muscles and also engages the glutes and leg muscles.

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 and toes pointed straight out from your body and the foot of your lead leg pointed forward. Exhaling lunge forward, and be sure not to over extend your knee past your toes.

2. Inhaling raise your arms to shoulder height, and keep your hips level. Your chin should be parallel to your arms and your head, neck, and back should stay in alignment.

3. Keeping your abdominal muscles engaged continue breathing through your nose for one minute. By changing the position of your feet and head, simply lunge in the opposite direction. You can transition into warrior two and work the other side of your body.

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

Posted by Dallas Personal Trainer at 11:29 AM

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