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April 16, 2008

Yoga Tips for Women: Seated Straddle Stretch

Seated Straddle Stretch is a easy to moderate stretch depending on flexibility. Works on hamstrings and lower back

1. Get into the position start from a seated position.

2. Bend forward by hinging at your hips spread your legs wide and bend the knees if necessary so that the stretch is too intense.

3. With each breath try and get deeper into your stretch

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

Posted by Dallas Personal Trainer at 7:33 AM

April 10, 2008

Yoga Tips for Women: Frog Pose

Frog Pose is an Easy pose, stretches groin. A great relaxation pose, use after body is warm.

1. This pose imitates childs pose in that you are on your knees with arms stretched out in front, elbows bent and forehead resting on stacked fist.

2. Your legs should be spread in a bent knee split to were you feel a deep stretch in your groin.

3. Remember to keep your stomach muscles tight while breathing deeply through your nose. Keep pushing your hips back if you need an even deeper stretch.

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

Posted by Dallas Personal Trainer at 1:07 PM

March 27, 2008

Yoga Tips for Women: Standing Splits

Standing Splits- Stretches the groin, inner thighs, and hamstrings. This is an easy to moderate position.

1. Start with your feet in a wide stance with your toes pointed forward. Your feet should be about arms length apart.

2. Once you have got your feet in the stance bend forward at the hips, keeping your head neck and back in alignment. Relax your neck and place your palms flat on the floor.

3. When holding this pose be sure to keep your core muscles tight. Hold this position for 5 to 8 breaths.

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

Posted by Dallas Personal Trainer at 10:20 AM

March 12, 2008

Yoga Tips for Women: Airplane Pose

Airplane Pose- easy to moderate position that strengthens back and stretches hamstrings. This exercise can be used as a warm up.
1. Start in a standing position with feet hip width apart. Legs straight, do not rock back onto your heels. Bend forward at the hips keeping you head neck and back in alignment.

2. Elongate the top half of your body, and extend your arms to the side in an airplane like position. Your arms should be level with your back with your shoulders away from your neck.

3. Hold the 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 2:17 PM

October 26, 2007

Yoga Tips for Women: Standing Chest Stretch

Standing Chest Stretch is a great stretch for the hamstrings, back, and chest. Good to use as a warm up and is a very easy stretch.

1. Start with your feet hip width apart; do not rock back onto your heels.

2. Clasp hands together at the small of your back, bend forward at your hips, and keep your head neck and back in alignment. Lift your arms to shoulder height to help open your chest. Keep your core muscles engaged.

3. Hold the 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 11:14 AM

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.

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

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

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

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

April 28, 2006

Yoga Tips for Ladies: Reverse Warrior

Reverse Warrior- This pose is easy to transition into from either warrior one or warrior two. Reverse warrior stretches out your lats and strengthens your lower body.

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 doesn’t over extend that lead foot.

2. Inhaling raise the same arm as your lead leg and drop the back arm down your back thigh. Keep your shoulders drawn apart and down from your ears. Lifting your eyes and chin, look toward your lifted hand.

3. You should feel this stretch your oblique and lateral muscles. Your oblique and glute muscles should be engaged. Continue this position for a minute before switching to the opposite side.

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

Posted by Dallas Personal Trainer at 3:16 PM

April 25, 2006

Yoga Tips For Ladies: Relaxation Pose

Relaxation Pose- is used to teach yoga breathing technique or a starting/transition position into another pose.

1. Start out flat on your back, chin and palms facing up. Focus on elongating your spine and lengthen your muscles.

2. In this position you are breathing through your nose and lifting your chest filling your body with oxygen.

3. On the exhalation feel your body relaxing into your mat and tension being released from your muscles.

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

Posted by Dallas Personal Trainer at 8:11 PM

April 4, 2006

Yoga Tips for Women: Butterfly

Butterfly- this is an easy to moderate stretch. Great for inner thighs, lower back, and hip flexors. Use at the end of your workout.

1. Start out in a seated position, lifting your chest towards the sky. Bring the balls of your feet together and let gravity pull your knees toward the ground.
2. Fold forward at the hips and relax your head and neck and hold the position for several breaths allowing your body to relax. This Yoga tip brought to you by the Dallas Personal Trainers from Lady Trainers To Go.

Posted by Dallas Personal Trainer at 4:25 PM

March 28, 2006

Yoga Tips for Ladies: Cat-Cow Stretch

Cat-Cow Stretch- moderate to easy stretch used to warm up the torso. Stretches the abdomen, neck and lower back.

1. Start out on all fours, first round your back towards the sky with chin tucked.
2. Next arch your back with stomach towards the ground chin up and neck elongated.
3. Be sure to keep you torso tight and breath with each movement.

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

Posted by Dallas Personal Trainer at 3:42 PM

March 27, 2006

Yoga Tips for Ladies: Sunbird

Sunbird- this is a great stretch for the entire body. This is an easy to moderate stretch.

1. Start out on hands and knees inhaling bring one knee forward towards your chest. Exhaling extend that same bent leg toward the sky.

2. Keep your chin up and contract the abs on every breath.

3. Hold pose moving the same leg. Then switch to opposite leg.

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

Posted by Dallas Personal Trainer at 3:43 PM

March 23, 2006

Yoga Tips for Ladies: Superman

Superman- this position works the lower back and glutes. This is also and easy to moderate stretch.

1. Start out lying on your stomach. Put your arms out straight in front of you, and at the same time lift your arms and legs.

2. You can hold this pose while breathing or move your arms up and down with each breath.

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

Posted by Dallas Personal Trainer at 3:44 PM

March 13, 2006

Yoga Tips for Women: Three part breath

Three part breath- easy position that can be done standing or lying down. This position works your lungs and abdominal muscles.

1. To get into this pose is very simple, you need to find your abdominal muscles by spreading you hands across your stomach. Feel you your abdomen fill with each breath you are taking in and contract you abdomen on each exhale.

2. You should be breathing through your nose. Do this exercise as a warm-up to get you in a breathing rhythm.

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

Posted by Dallas Personal Trainer at 3:39 PM

March 6, 2006

Yoga Tips for Women: Fish

Fish- this position is great for opening up the chest and working the rhomboids. It is a moderate to easy pose.

1. You should use fish after plough or should stand.

2. Start on you back with your elbows bent in a 90-degree angel with your hands under your hips.

3. Your toes and legs should be extended. Arch your lower back with the top of your head close to the floor and your chin pointing up.

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

Posted by Dallas Personal Trainer at 3:27 PM

February 28, 2006

Yoga Tips for Women: Crocodile

Crocodile- Easy to moderate pose. Use to work upper body and core.

1. Start in plank position with your wrist underneath your shoulders and spine in alignment.

2. Take a deep breath in and on the exhale while lowering your body closer to the floor. Be sure to keep your hips elevated.

3. Hold pose for three breaths.

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

Posted by Dallas Personal Trainer at 8:55 PM

February 23, 2006

Yoga Tips for Women: Lying Down Spinal Twist

Lying Down Spinal Twist- easy stretch that works your lower back and stretch the glute. Great for relaxation.

1. Start out lying on the floor on your back. Bring one knee up to your chest and extend the opposite. Bring your knee across your extended leg and up and over your hip.

2. You should have feel the stretch in your glute. Taking deep breaths use your hand to gently pull your knee closer to the ground. Keep your core muscles tight and relax into the stretch.

3. Continue breathing for 5 to 10 breaths and then switch sides.

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

Posted by Dallas Personal Trainer at 8:51 PM

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