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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.

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Posted by Dallas Personal Trainer at 12:10 PM

December 5, 2006

Yoga Tips for Women: Lotus

Yoga Tips for Women: Lotus. This is a popular pose used for meditation and is great for opening the hips.

Sit with your legs straight out in front of you. Keep you spine straight and lifted. Bring your right foot to your left hip placing it as high on top of your thigh as you can. Be cautious of your knees. Then, bring your left foot over your right shin and place it as high on top of your right thigh as possible. Bring your knees as close together as possible. If you cannot do this, sit in a cross legged position alternating which leg is place on top. Hold this pose for only a few seconds to start with and begin to hold for as long as what is comfortable.

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Posted by Dallas Personal Trainer at 9:14 PM

November 21, 2006

Yoga Tips for Women: Gate Pose

Gate Pose. This pose helps to stretch the inner thighs and strenghtens the core.

Begin this pose in a kneeling position on the floor, hands on your hips, buttocks off your calves. Extend your right leg straight out to the side with toes pointing towards the ceiling. Feel the stretch in your inner thigh. Reach up and over with your left arm while sliding your right arm down your right leg. Create a slight curve in your right side. Gaze up at your left arm. Hold this pose for up to 30 seconds and switch sides.

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Posted by Dallas Personal Trainer at 9:15 PM

November 10, 2006

Yoga Tips for Women: Reclining Hero

Reclining Hero. This reclining pose stretches the front of the thighs, calves and the ankles. Be careful if you have bad knees.

Come up onto your knees and spread your feet about a foot keeping the knees together. Slowly lower yourself between your feet. Be careful of your knees. If you can come all the way to the ground, situate your hips so that you are sitting on your sits bones. If you are comfortable here, slowly lean back, coming down onto your elbows. The deepest stretch will be obtained by lying on your back with your arms above you head, grasping opposite elbows. Keep the feet with the soles facing the ceiling and as close to your thighs as possible. Hold the pose for up to 30 seconds and slowly come back up the way you went in.

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Posted by Dallas Personal Trainer at 9:17 PM

November 7, 2006

Yoga Tips for Women: Wind Relieving

Yoga Tips for Women: Wind Relieving. This pose is good for stretching the hips and back.

Lie on your back and bring your knees to your chest. Wrap both arms around your knees and try to grab opposite elbows. Flatten your spine into the ground pulling your tailbone down and slightly tuck your chin to flatten your neck. Hold this pose for 20 seconds, release and grab your knees again but switch which arm you have on top.

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Posted by Dallas Personal Trainer at 9:19 PM

October 19, 2006

Yoga Tip for Women: Seperate Leg Half-Moon

Seperate Leg Half-Moon. This pose is great for toning the obliques and legs.

To start, step your feet three feet apart with your feet parallel. Bring the arms up overhead from the sides, palms touching, bring your right arm down to your right thigh. Bump the hips to the left until you feel stretching in your inner thigh and reach to the right. Do not collapse into your right side. On the inhale reach up, on the exhale lengthen over to the right side. Hold this pose for 30 seconds and switch sides.

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Posted by Dallas Personal Trainer at 9:58 AM

October 17, 2006

Yoga Tips for Women: Forehead to Knee

Forehead to Knee. This pose is great for stretching the back and strengthening the legs.

Start with your feet three feet apart. Bring your arms up overhead from the side, and cross your thumbs. Lift your toes and pivot on your heels to the right side, right foot straight in front of you, left foot at a 45 degree angle. Keep your hips square and reach your arms up towards the ceiling on the inhale and round down on the exhale to the floor. Keep your feet flat on the ground and your stomach in. Keep your back rounded and hold this pose for 30 seconds. Switch sides.

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Posted by Dallas Personal Trainer at 10:00 AM

October 12, 2006

Yoga Tips for Women: Foward Bending

Foward Bending. This pose is great for stretching out the legs and strengthening the biceps.

Begin by standing with your feet together, suck in your stomach and stretch up towards the ceiling. Bend forward at the waist bringing your hands to the floor. Grab your heels from behind, pinkies touching, and slowly start to straighten your legs keeping your fore head to your legs and stomach on your thighs. Hold this pose for 30 seconds and release.

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Posted by Dallas Personal Trainer at 4:02 PM

October 6, 2006

Yoga Tips for Women: Tibetan Chair I

Tibetan Chair I. This pose focuses on strengthening the legs.

To begin this pose feet are side by side, toes and heels together. Bring your arms up, palms facing each other. Keeping your shoulders down, bring your weight into your heels, bend your knees and squat down as far as you can bringing the arms forward. Look up between your hands and press your chest forward. Hold this pose for 30 to 45 seconds and release.

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Posted by Dallas Personal Trainer at 4:03 PM

October 3, 2006

Yoga Tips for Women: Tibetan Chair II

Yoga Tips for Women: Tibetan Chair II. This is an advancement from Tibetan Chair. This works to strengthen the legs and spine.

To begin stand with your feet six inches apart, bring your arms to should height, palms facing down. Suck in your stomach and sit down until your thighs are parallel to the ground. Keep the weight in your heels and stretch your arms forward. Keep your shoulders down and hold this pose for 20-30 seconds and release.

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Posted by Dallas Personal Trainer at 4:04 PM

September 26, 2006

Yoga Tips for Women: Tibetan Chair III

Yoga Tips for Women: Tibetan Chair III. This pose strengthens the legs, especially the calves.

Start with your feet six inches apart, arms are at shoulder height in front of you, palms facing down. Come up on to your tip toes, engage your abdominal muscles and slowly sit down as far as you can while keeping the heels up. Keep your back flat and hold this pose for 20 to 30 seconds and release.

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Posted by Dallas Personal Trainer at 4:06 PM

September 13, 2006

Yoga Tips for Women: Standing Wind Relieving

Standing Wind Relieving. This pose helps to strengthen your legs and helps with balance.

Start with your feet together with your left thigh contracted. Keep your back straight and pick up your right knee, interlacing all 10 fingers below the knee. Focus on keeping your left leg straight and strong and keeping your balance. Hold this pose for 30 seconds minimum and release.

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Posted by Dallas Personal Trainer at 4:07 PM

September 7, 2006

Yoga Tips for Women: Standing Head to Knee

Standing Head to Knee. This pose is an advanced pose of standing Wind Relieving.

It focuses on keeping the legs strong and finding your balance. Starting with the feet together, keeping the weight in the left leg, bend over and pick up your right foot cupping your hands underneath. Keep your left leg straight and strong, suck in your abdominals and round your upper back. Hold this pose for 20 to 30 seconds.

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Posted by Dallas Personal Trainer at 4:10 PM

September 5, 2006

Yoga Tips for Women: Diamond Pose

Diamond Pose. This pose is great for stretching the inner thighs.

Begin in a seated position with your legs straight out in front of you with your back straight. Bring both heels in towards your groin, bottoms of the feet touching. Holding the ankles, bring the heels as far in as you can keeping the back straight. Slowly start to lower the knees to the floor without pushing them down. Hold this pose for as long as is comfortable.

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Posted by Dallas Personal Trainer at 4:16 PM

August 31, 2006

Yoga Tips for Women: Standing Head to Knee II

Standing Head to Knee II. This pose is the most advanced of the balance series, it works the legs and back.

Start with your feet together. Bend over and pick up your right foot, keeping the left leg straight and strong. Kick out the heel of your right foot until your leg is straight. Try to lift the chest to straighten the lower back. Pull your toes back and suck in your stomach. Do not bend the left leg. Hold this pose for 20 seconds.

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Posted by Dallas Personal Trainer at 4:14 PM

August 29, 2006

Yoga Tips for Women: Half Lotus Pose

Half Lotus Pose. This pose is a great way to open the hips and stretch the lower legs and is also used during meditation.

Come to a seated cross-legged position on the floor. With a straight spine, bring your right foot up to and on top of your left hip. Try to keep your right knee down. Hold this pose for 30 seconds to 1 minute and switch legs.

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Posted by Dallas Personal Trainer at 4:17 PM

August 24, 2006

Yoga Tips for Women: Salutation Seal

This pose is intended to open the hips.

Starting in a seated position with your legs straight out in front of you, bring your heels in towards your groin, bottoms of the feet touching. Bring the heels in as far as you can and bring the hands to a prayer position at your heart. Slowly start to bring the knees down as far as you can while keeping the back straight. Hold this pose for 20 to 30 seconds.

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Posted by Dallas Personal Trainer at 4:18 PM

August 22, 2006

Yoga Tips for Women: Seperate Leg Stretching

This pose is great for stretching and strengthening the legs.

Begin in a seated position on the floor, lift your legs out in front of you. Take the legs wide into a V position and bend your knees as much as necessary to grab your big toes. With a flat back begin to straighten the legs while still grasping the big toes. If you are able, start to bring your chest and head to the floor. Hold this pose for 30-45 seconds.

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Posted by Dallas Personal Trainer at 4:24 PM

August 14, 2006

Yoga Tips for Women: Seperate Leg Head to Floor

This pose stretches out the back of the legs as well as releases tension in the spine.

Begin this pose by stepping the feet about 3 to 4 feet apart – feet parallel. Bring the arms out to the side shoulder height and with a flat back swan dive down towards the floor. Once the back starts to round bend the knees and let the arms touch down to the floor. Let the body hang here, relax. Grab the outsides of the feet and pull your head towards the floor. Hold this pose for 20-30 seconds.

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Posted by Dallas Personal Trainer at 4:25 PM

August 3, 2006

Yoga Tips for Women: Dolphin

This pose focuses on stretching the legs, back and shoulders.

Come to a position on the floor on your belly, legs out behind you. Bring yourself up on to your forearms and make a fist with your hands at your heart. With your feet about hips widths distance, press up on to your knees and walk your knees forward until they are under your hips. Flex your toes and lift your body straightening your legs. Flatten your back and try to press your heels towards the floor. Relax your head. Hold this pose for up to 30 seconds.

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Posted by Dallas Personal Trainer at 4:27 PM

July 21, 2006

Yoga Tips for Women: Hero Pose

This pose is good for stretching the legs. Be careful if you have bad knees.

Start in a position on the floor on your hands and knees. Keep your legs right under you hips. Spread the feet apart enough to sit down inbetween them. Slowly lower yourself to a seated position between your feet. If you can sit all the way down, place the hands on the thighs and sit tall. If you cannot come all the way down, come as far as you can without pain in the knees. Hold this pose for 30 seconds – 1 minute. Work yourself up to 5 minutes for maximum stretch.

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

Posted by Dallas Personal Trainer at 9:04 AM

July 18, 2006

Yoga Tips for Women: Reclining Big Toe Pose

This pose feels really good after a long day, it helps to stretch out the legs and hips. You'll need a yoga strap or band for this pose.

Begin this pose by lying on the floor with your legs stretched out. Grab your strap and place it across the ball of one foot. Hold the strap and lift the leg in the air until it's slightly uncomfortable. Flex the toes back and use the strap to hold the leg steady. Hold this for 30-45 seconds. Release back down and switch legs.

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Posted by Dallas Personal Trainer at 9:05 AM

July 6, 2006

Yoga Tips for Women: Bound Angle Pose

This pose is a great hip and leg opener. It can also be used for meditation.

Begin in a seated position on the floor with your legs out in front of you. Bend the knees and pull the feet towards the groin. Let the knees fall to the sides and soles of the feet touch. Hold onto your big toes and sit tall, if you can't hold the toes, hold at the ankles instead. Breathe and let the legs relax and pull towards the floor. Hold this pose for 1-5 minutes.

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Posted by Dallas Personal Trainer at 9:12 AM

June 5, 2006

Yoga Tips for Women: Mountain Pose

This is a common yoga pose. It requires you to really plant yourself into the ground which works the legs and feet.

Stand with your legs and back straight. Big toes, ankles, and heels touching. Contract the thighs, keeping them strong and straight. Contract the abs, pulling the bellybutton towards the spine, tailbone slightly tucked. Keep the back straight, shoulders down. Extend through the crown of your head, gaze soft. Bring the hands into a prayer position in front of the heart. This a pose that many yoga classes and standing poses begin and end with. Hold this pose for 10 breaths in and out through the nose.

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Posted by Dallas Personal Trainer at 9:58 AM

May 11, 2006

Yoga Tips for Women: Tibetan Leg Lifts

This pose is beneficial for the abdominals and strengthening the legs.

Lying on the floor on your back, arms by your side, palms down, lock out your right leg, contract the abdominals and slowly lift it up off the ground as high as you can while keeping the leg straight. Hold here for 5 seconds and then slowly lower, keeping the leg straight. Relax the right leg and lock out the left leg and repeat. Do three lifts with each leg.

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Posted by Dallas Personal Trainer at 10:05 AM

May 9, 2006

Yoga Tips for Women: Tibetan Leg Lifts II

This is a more advanced pose and requires abdominal strength.

Begin lying on your back, arms at your side, palms down or underneath your buttocks for support. Lock out both legs, pull the abdominals in and on the inhale lift both legs at the same time as high as you can without bending the knees. Raise and lower the legs three times with breaks in between.

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Posted by Dallas Personal Trainer at 10:06 AM

May 5, 2006

Yoga Tips for Women: Sit-Up

This is an energizing pose that stretches the backs of the legs and spine.

To begin, lie on your back on the floor. Flex your feet back, keep your legs straight and strong and bring your arms above your head. Inhale the breath and on the exhale sit up reaching for the ceiling and bend over reaching for the toes exhaling all your breath.

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

Posted by Dallas Personal Trainer at 10:07 AM

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