August 28, 2007
Yoga Tips For Women: Boat
The Boat is a great position for an Ab workout. Also strengthens quads and hip flexors. This is an easy to intense position depending on if you use suggested modifications. Can be a little strenuous on lower back with out modifications.
1. Start in a seated position with your knees bent and your head, neck and back in alignment. On an inhale raise your arms to shoulder height. Be sure to keep your core muscles tight. This is one modification for lower back pain. Hold position for 5 to 8 breaths.
2. After you raise your arms raise; inhaling raise your feet off the ground, keeping your knees bent. And to help support your back keep your arms at shoulder height, but hold on to the back of your thighs. This is another modification for this position.
3. For the final and most difficult pose of this position, keep your arms raised at shoulder height, extend your legs, keep your feet flexed and legs about hip width apart. Keep your core muscles tight and spine straight. Hold this pose for 5 to 8 breaths, relax and do again for a great abdominal workout.
Posted by Dallas Personal Trainer at 2:57 PM
August 7, 2007
Yoga Tips for Women: Sun God
Sun God is a great pose for strengthening quads, glutes, and adductors. This position is an easy to moderate pose; depending on the length of time you hold the position.
1. Starting from a wide base stance with your feet place flat on you’re matt and slightly turned out raise your arms to shoulder height.
2. Exhaling lower your body into a squat position. Inhaling squeeze your inner thighs together when coming back up. Hold this position for 5 to 8 breaths, or as a constant motion for 30 seconds.
3. Make sure to keep your spine straight, your toes relaxed, and your core muscles tight. This position is easier done sideways on your mat for grip.
4. Also with this pose you can do as a warm up exercise moving with each inhale and exhale, just be sure to keep the body in alignment when moving up and down.
This yoga tip brought to you by the Dallas Personal Training Staff of Lady Trainers To Go.
Posted by Dallas Personal Trainer at 5:53 AM
August 2, 2007
Yoga Tips for Woman: Balancing Half Moon
Balancing Half Moon is an intense position. Works on you’re balancing, and is great for oblique and adductor muscles. Stretches hamstrings.
1. From a wide base stance, raise your back leg to the height of your hip. Bring the same arm as raised back leg up towards the sky. Keep it in alignment with your shoulders and other arm.
2. The fingertips of your opposite arm can be placed on the matt for stabilization. Be sure to keep your hips open and core muscles tight.
3. If comfortable you can look towards the sky by turn your head and chin up. This is more of a challenge on your balance. Also remember to keep your head neck and back in alignment. If your hamstrings are tight you may want to use a yoga block.
4. Hold this pose for 5 breaths, relax and then switch sides.
This yoga tip brought to you by the Dallas personal training staff from Lady Trainers To Go.
Posted by Dallas Personal Trainer at 10:40 AM