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May 17, 2007

Yoga Tips for Women: Bharadvajas Twist

This pose is great for stretching and toning the muscles in the back.

Sit on your knees Japanese style with a straight back. Shift your weight to your right buttock and pull the feet out to your left side. Tuck your left hand under your right knee and bring your right hand to the floor just beside your right buttock. Pull your left shoulder back a little, pressing your shoulder blades firmly against your back as you continue to twist the chest to the right. Either turn your head to the right to continue to the stretch or keep it in a neutral position. Hold for 30 seconds to 1 minute.

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

Posted by Dallas Personal Trainer at 12:15 PM

May 9, 2007

Yoga Tips for Women: Upper Back Opening Pose

Upper Back Opening Pose. Just as the name says, this pose is great for opening and stretching the upper back which includes the trapezius and rhomboid muscles.

Begin in a cross-legged or other comfortable seated position. With a straight back, interlace all ten fingers behind the neck. Slowly start to bring the elbows towards each other until they touch. Feel the back open up, and hold this pose for up to 30 seconds.

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

Posted by Dallas Personal Trainer at 8:51 PM

May 1, 2007

Yoga Tips for Women: Floor Bow

Floor Bow. This pose is great for stretching the chest and legs while gaining flexibility in the back.

Lie on the floor face down and bend the legs up towards the ceiling. With your palms facing in, reach behind you and grab your ankles from the outside. On the inhale, arch your back and bring your head and chest up off the ground while lifting the feet towards the ceiling lifting the tops of the thighs off the ground. Continue breathing. Stay in the pose from 20-30 seconds.

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

Posted by Dallas Personal Trainer at 12:42 PM

March 12, 2007

Yoga Tips for Women: Child's Pose

Yoga Tips for Women: Childs Pose. This pose can be a very relaxing way to stretch the back, especially the lower back.

Come to a Japanese style seated position on the floor. Lean your upper body forward reaching the arms out in front of you. If you can, rest your forehead on the floor as you push your buttocks as close to your heels as you can. Stay in this pose for 20 to 30 seconds or as long as you like.

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

Posted by Dallas Personal Trainer at 8:44 PM

March 6, 2007

Yoga Tips for Women: Backward Bending

Yoga Tips for Women: Backward Bending. This pose strengthens the entire core, especially the back.

Standing with your feet together, heels and toes touching, bring your arms up overhead from the side interlacing the fingers. On the inhale, bring the arms straight up towards the ceiling and on the exhale reach towards the back wall. Take small breaths into your chest and relax the head back, no tension in your neck. Lift up and out of your lower back. Hold this pose for a maximum of 10 seconds.

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

Posted by Dallas Personal Trainer at 9:49 AM

January 25, 2007

Yoga Tips for Women: Floor Spine Twist

Yoga Tips for Women: Floor Spine Twist. This pose is great for stretching the spine and releasing tension in the back.

Begin this pose lying on the floor with your legs stretched out in front of you. Bring the right knee up and tuck the right toes behind the left knee. Bring the left arm up and place it on the right knee and use your arm to slowly pull the right knee down to the ground. Bring the right hand up reaching towards the ceiling and let it fall to the right side. Gaze at your right hand and hold this pose for up to 30 seconds. Switch sides and repeat.

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

Posted by Dallas Personal Trainer at 8:52 PM

January 10, 2007

Yoga Tips for Women: Seated Spine Twist

Yoga Tips for Women: Seated Spine Twist. This pose is great for stretching the buttocks, hips, legs and back.

Begin this pose in a seated position. Bring the right leg over the left leg, so your right heel is by your left hip. Don’t sit on your heel. Place your right hand on the floor at the base of the spine. Bring your left arm up and over placing your elbow against the right knee. On the inhale, lengthen up, on the exhale twist your spine and gaze over your right shoulder. Hold this pose for three breathes, release and switch sides.

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

Posted by Dallas Personal Trainer at 8:54 PM

January 3, 2007

Yoga Tips for Women: Mermaid Pose

Mermaid Pose. This pose stretches the sides of the body from fingertips to hips.

To begin come to a seated position with your knees together and buttocks on your heels. Bring your hands up together from the side, palms touching and cross your thumbs. Keeping your shoulders down and your biceps by your ears, shift your hips to the right side and reach your hands up and over to the left. Hold this pose for 15-20 seconds. Release and switch sides.

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

Posted by Dallas Personal Trainer at 8:59 PM

December 19, 2006

Yoga Tips for Women: Full Locust

Yoga Tips for Women: Full Locust. This pose is a more advanced pose from half locust and focuses on gaining strength and flexibility in the back.

Begin the pose on the floor, lying on your belly with the legs stretched out behind you. Bring your arms out to the side like an airplane. On the inhale, lift the legs and then the chest off the ground. Squeeze the buttocks and raise the chest while gazing toward the ceiling. Feel the chest open up. Hold this pose for 15 seconds and release.

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

Posted by Dallas Personal Trainer at 9:00 PM

November 2, 2006

Yoga Tips for Women: Half Locust

Yoga Tips for Women, Half Locust. This pose is great for gaining flexibility and strength in the back.

Start lying on the ground on your belly. Stretch your legs out behind you and place your hands under your hips with your palms on the floor. Bring your chin up on your mat and on the inhale flex the left leg and lift the right leg off of the ground. It’s ok to lift the hip just a little. Lift the leg as high as you can without twisting the foot in or out. Point the foot straight back and hold for 15 seconds. Release and switch legs.

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

Posted by Dallas Personal Trainer at 8:55 PM

July 11, 2006

Yoga Tips for Women: Rabbit

This pose stretches out the entire back and neck. You will need a towel for this pose.

Start by sitting Japanese style on your knees towards the top of the towel. Reach behind you and wrap the towel up over your feet. Hold onto your feet with your thumbs on the insides and fingers wrapping around the outside of the foot. Slowly start to round down and bring your head to the floor as close to your knees as possible. Slowly lift the hips off of your heels and feel the stretch down your back. Work you head closer to you knees. Hold this pose for 30 seconds and release.

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

Posted by Dallas Personal Trainer at 9:26 AM

June 9, 2006

Yoga Tips for Women: Sage Marichi Pose

This is a difficult pose to get into, but really stretches the entire core.

Sit on the floor with the legs together, straight out in front of you. Bend your left knee and place the foot on the floor, with the heel as close to the left sit bone as possible. Keep the right leg straight and strong. Lengthen your torso forward and place the left shin into the armpit. On an exhalation, reach the forearm around the outside of the leg. With another exhalation, sweep the right arm around behind your back. Grasp the right wrist in the left hand. Exhale and reach your upper body forward. Lower your front torso as closely as possible to the right leg. Stay in position for 30 seconds to a minute. Repeat on the other side for the same length of time.

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

May 30, 2006

Yoga Tips for Women: Skull Shining

This pose is a great pose to help strengthen the spine and create a state of relaxation.

Start in a seated cross-legged position with your weight evenly distributed on the ground. Place your hands on your knees and straighten the back lifting the crown of the head towards the ceiling. Close your eyes and gaze up towards the top of your head. Hold this pose for as long as you wish, as it can be used for meditation.

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

Posted by Dallas Personal Trainer at 10:01 AM

May 19, 2006

Yoga Tips for Women: Corpse Pose

This pose is a great way to relax the entire body, head to toe.

Begin in a simple supine position (lying on your back) Palms up towards the ceiling at your sides, feet flopped out, heels in. Feel your whole body sink into the floor as you relax and breathe letting the belly rise and fall. Focus on each body part relaxing, starting with your head, moving down the body and ending with your feet. Lie in the position as long as you wish.

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

Posted by Dallas Personal Trainer at 10:02 AM

May 4, 2006

Yoga Tips for Women: Legs up the Wall Pose

This pose is great for stretching out the back and neck. You may want to use a towel or blanket for this pose.

Begin by lying on the ground with your tailbone close to the wall. You may place a bolster, rolled towel, or blanket under your lower back for support and comfort. Place your legs up the wall and keep them straight. Let your arm lay comfortably next to you out to the sides. Hold this pose as long as you like. Gently bring the legs back down.

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

Posted by Dallas Personal Trainer at 10:33 AM

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