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May 13, 2008

Yoga Tips for Women: Plough

Plough is a moderate to tough stretch that can be easily modified. Works abdominal muscles and stretches lower back.

1. Starting in relaxation pose, on your back, bring your legs straight up towards the sky and then bending at the waist roll them over your head until your toes touch the ground behind your head.

2. Be sure that you look toward the sky keeping you neck in alignment is very important on this pose so that you do not cause injury to yourself. Keep your legs straight and curl your toes.

3. Keep stomach tight and support your lower back with your hands.

Modification: Get a chair to put your feet on instead of the floor.

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

Posted by Dallas Personal Trainer at 12:07 PM

April 1, 2008

Yoga Tips for Women: Kneeling side plank and Full side plank

Kneeling side plank and Full side plank- This is a moderate to intense pose. Great for working/stretching the abdominal muscles and shoulders.

1. From plank position drop one knee. Keeping the same palm as the dropped knee flat on the mat with your arm extended. Raise the opposite arm towards the sky, and the opposite leg extended.

2. Open your chest, keep top half of the body in alignment, and core tight. Your hips should be open and your chin pointed towards your raised hand

3. To make the pose a full side plank extend the bended knee out with the other foot. Hold this pose for 3 to 5 breaths.

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

Posted by Dallas Personal Trainer at 2:23 PM

January 17, 2008

Yoga Tips For Women: Pyramid

Pyramid- Great for stretching hamstrings, lower back and hips. This pose is a moderate to intense stretch depending on the tightness of hamstrings and lower back. Great stretch for runners!

1. Start out with your feet in a wide stance; about arm length apart. Your front toes should be straight ahead and your back heel should be slightly angled with your toes turned in.

2. Bend forward over your front leg with your head close to your knee. Bring your arms down to the mat, palms flat on either side of your lead foot.

3. Relax your neck; keep your back leg straight without locking the knee. Slightly bend and then straighten at the front knee to get the most out of the stretch.

4. Hold this pose until your legs are comfortable in the stretch. About 5 to 8 breaths. Then switch to the other side. BE SURE to come up slowly from this stretch so that you do not get dizzy.

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

Posted by Dallas Personal Trainer at 1:18 PM

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

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 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 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

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

March 16, 2006

Yoga Tips for Ladies: Reverse Triangle

Reverse Triangle- another great stretch for the torso and back. This is a moderate to intense position.

1. To get into this position you should point the toes on your lead foot forward and the toes on your back foot straight out. Feet should be wide apart for a good inner thigh stretch.

2. Take your front arm to the floor behind your lead foot and the back arm to the sky twisting your torso slightly and opening up your chest. Your arms should be in alignment with your shoulders. And your upper body should be across the front of your body.

This Yoga tip brought to you by the Personal Trainers from Lady Trainers To Go.

Posted by Dallas Personal Trainer at 3:49 PM

March 10, 2006

Yoga Tips for Women: Quad Stretch

Quad Stretch- good stretch for the quads and strengthens the glutes. It is a moderate to intense pose.

1. Start in a kneeling position and sit back onto your heels. Place your palms on the floor next to your thighs. Reach your chest to the sky by arching your back.

2. Push your hips forward and open your chest by lifting your chest. If you want a more intense stretch bring your elbows all the way to the floor.

This Yoga tip brought to you by the Personal Trainers from Lady Trainers To Go.

Posted by Dallas Personal Trainer at 3:37 PM

March 1, 2006

Yoga Tips for Women: Incline Plank

Incline Plank- Moderate to tough pose. Strengthens glutes and arms while stretching the front of the body.

1. Start in a seated position with legs extended, place your palms on the floor with fingers pointed toward your feet.

2. Press your hips up towards the ceiling keeping your spine in alignment with face up.

3. Hold for 3 breaths.

This Yoga tip brought to you by the Personal Trainers from Lady Trainers To Go.

Posted by Dallas Personal Trainer at 8:56 PM

February 22, 2006

Yoga Tips for Women: Incline Plank

Incline Plank – Moderate to tough position. Stretches entire front of the body. Strengthens glutes and arms. DO NOT do if you have shoulder problems.
1. Start in a seated position with your legs extended. Place your palms on the floor behind your glutes with your fingers pointed toward your body. Lift your hips by engaging your glutes.

2. Get your body into plank position by lifting up onto your feet and your hands. Keep your glutes and abs engaged. Keep your arms straight and relax your neck.

3. Hold for 5 breathes or until your arms are fatigued.

This Yoga tip brought to you by the Personal Trainers from Lady Trainers To Go.

Posted by Dallas Personal Trainer at 3:31 PM

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