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July 16, 2008

Yoga Tips for Women: Shoulder Stand

Shoulder Stand is a moderate to tough position that works your stomach and back.

1. To get into the pose start on your back and lift your legs toward the ceiling. Use your hands to support your back and do not move your neck.

2. Engage your stomach muscles and glutes to lift your body higher. Keep your hands on the small of your back and as you lift move your elbows closer together.

3. For a less pressure on your lower back slightly bend at waist.

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

Posted by Dallas Personal Trainer at 1:23 PM

September 25, 2007

Yoga Tips for Women: Plank

The Plank is a moderate position. Works the shoulders, abdominal, chest and arms.

1. From the down dog position inhale moving forward until your shoulders and arms are over your wrist.
2. Keeping your back in alignment make sure that you keep your midsection engaged.
3. Hold for 5 breaths or until you feel the work in the arms.

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

Posted by Dallas Personal Trainer at 10:15 AM

September 13, 2007

Yoga Tips for Women: Extended Angle

Extended Angle is a Moderate to easy pose. This is an easily modified position, and is great to strengthen quads. This pose also a good stretch for the groin and waist area.

1. Start with your feet at arm length apart front toes straight ahead; turn your back toes slightly by dropping your back heel back. Lunge forward with your front knee; make sure that your knee doesn’t over extend your toes. Bring the same arm down as your front leg, placing your palm flat on the floor.

The modification for this position at this stage is to place your elbow on the front knee and still keeping the chest open.

2. Lining your other arm up with your shoulder extend your arm to the sky; to add a balance challenge to this pose look towards your palm. Keep your head neck and back in alignment.

3. While holding this pose lean into your lunge, tighten the glutes, keep your abdominal muscles engaged, and with every breath sink deeper into the stretch. Hold the pose for 5 to 8 breaths, then reposition to the other side.

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

Posted by Dallas Personal Trainer at 12:09 PM

July 25, 2007

Yoga Tips for Ladies: Upward Facing Dog

Upward Facing Dog is a easy to moderate position and is great for strengthening shoulders, triceps, quads, and back. Also stretches the front body.

1. Place your palms flat on the floor next to your shoulders, with your fingers pointed forward. Extend your feet out behind you.

2. Press your body up and bring your chest to the ceiling, arch your back, and extend your neck by lifting your chin.

3. Lift your quads off the mat by putting some weight on the tops of your feet. Be sure to keep your arms close to your body, keeping your elbows soft.

4. Hold this pose for 5 to 8 breaths.

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

Posted by Dallas Personal Trainer at 12:24 PM

July 13, 2007

Yoga Tips for Women: Eagle

Eagle is a moderate position pose that strengthens quads while stretching your glutes.

1. Start on one leg wrap the other leg around it until your foot touches the floor.
2. Slightly squat, from this position you can do two different positions with your arms. Place your palms together at chest height, open up your chest and draw your shoulder blades apart and down. Or you can wrap the same arm as your leg around the other arm and place palms together.
3. Hold this pose for 5 breaths and then switch sides. Be sure to keep your head neck and back in alignment, core tight, and relax the eyes. Focus on inner strength

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

Posted by Dallas Personal Trainer at 11:33 AM

June 29, 2007

Yoga Tips for Ladies: Warrior One Pose

The Warrior One Pose is used to strengthen and to stretch the lower half of your body. This movement is to be used after the body is warmed up.

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 does not over extend that lead foot.

2. Keeping your head, neck, and spine in alignment; square up your hips with your lead leg. Keep your core muscles engaged, your shoulders squared with your hips. Also keep your shoulders back and down away from your ears.

3. On the inhalation extend your arms up and over your head elongating your spine and navel. Hold this pose for about one minute. And then switch lead legs and follow the positioning as well as the posture for the other side.

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

Posted by Dallas Personal Trainer at 9:11 AM

June 1, 2007

Yoga Tips for Ladies: Downward Facing Dog

Downward Facing Dog. This pose is used to stretch the Hamstrings, calves, back, as well as strengthen the shoulders, wrist and abdominal muscles. It can also be used as a transition movement.

1.Lie full length on the floor on the stomach; face downwards, feet hip width apart.

2. Rest the palms by the side of the chest, fingers and toes pointing
toward your head.

3. Exhale and raise the trunk and rear off the floor. Straighten the arms, moving the forehead toward the knees and point your tailbone towards the sky, keeping elbows straight and extending the spine.

4. Keep legs stiff and do not bend the knees but press the heels down, toes pointing straight ahead.

5. Stay in the pose, breathing deeply, keep your abdominal engaged for about a minute, then lower the trunk.

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

Posted by Dallas Personal Trainer at 12:29 PM

May 29, 2007

Yoga Tips for Ladies: The Tree Pose

The Tree Pose is a balance pose that opens up hips and strengthens legs.

1. Stand with feet together and arms by your sides.

2. Keeping your weight on your left leg with relaxed toes, bend the right leg at the knee. Raise the right thigh and bring the sole of your right foot as high up on the left thigh as possible. Be sure to place the foot above or below the knee, not directly on it.

3. Balancing on the left foot, raise both arms over the head joining the palms together. Hold pose while breathing through the nose.

4. Lower the arms and right leg and return to the standing position. Relax and the repeat on the opposite leg.

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

Posted by Dallas Personal Trainer at 10:10 AM

May 26, 2007

Yoga Tips For Ladies: The Plow Posture

The Plow Posture stretches out the lower back and hamstrings.

1. Lie flat on the back in relaxation pose

2. Inhale through the nose. Still on your back bring your knees up toward the
stomach while exhaling.

3. Inhale, then while exhaling, raise the legs straight up towards the
sky. You may want to support your hips with your hands to modified or you can
leave the arms flat on the floor, whichever is most comfortable.

4. Exhale and continue to raise the legs over the head, bending at the
waist, lifting the back and gluets until the toes touch the floor
directly in back of the head. If the lower back is supported by the hands try
returning the arms flat to the floor with the palms facing down.

5. Keep the legs straight. Breathing through the nose hold the
pose for about 4 breathing cycles.

6. Reverse the steps to return to relaxation pose.

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

Posted by Dallas Personal Trainer at 4:00 PM

May 22, 2007

Yoga Tips for Ladies: The Mountain Pose

The Mountain Pose is used as a warm-up for breathing and getting your body into alignment. It is also a transition pose

1. Stand with the feet together and relaxing your toes. Balancing on all four points of your feet. Use you thighs to lift the knees, but do not push the knees
back.

2. Keep your hips square by tucking your tailbone towards the floor. You should feel your spine lengthening as if someone is lifting you by the top of your head.

3. Open up your chest by pulling your shoulders back and away from your neck. Keep your body relaxed and in alignment.

4. Rotate your arms out with the palms facing the thighs.

5. Your head, neck, and spine should be in alignment.
Your jaw line should be parallel to the floor. Keeping your core engaged and breathing deep breaths through your nose. Continue for about a minute before transitioning into your next pose.

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

Posted by Dallas Personal Trainer at 12:00 PM

April 12, 2006

Yoga Tips for Women: Crocodile

Crocodile- works on your triceps, abs and shoulders. Moderate to intense pose.

1. Start in a plank position and slowly lower your body while exhaling. Keep your elbows close to your body and your hips off the ground. Your glutes should be slight lifted toward the sky.
2. Be sure that your hands are directly under shoulders.
3. This is a strength position and is similar to the down phase of a triceps push up.
4. Hold for 3 - 5 breaths.

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

Posted by Dallas Personal Trainer at 4:20 PM

April 11, 2006

Yoga Tips for Women: Upward Facing Dog

Upward Facing Dog- this is an easy to moderate stretch that also helps with toning arms.

1. Use this pose after crocodile. On an inhaling breath from crocodile press through arms, lifting your chest. Arch your back and lift your chin towards the sky.
2. With your lower body, use your toes to lift you thighs off the mat and engage your glutes to lift your hips up slightly from the mat. Hold for 5-8 breaths.

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

Posted by Dallas Personal Trainer at 4:23 PM

April 3, 2006

Yoga Tips for Women: Plank

Plank- this is a moderate to intense strength pose that works your shoulders, back, and glutes. It also makes you focus on your core.

1. Start out on all fours with your hands under your shoulders and your knees under your hips. Keeping your abs and glutes engaged lift your knees and upper body into and extended push up position.
Keep your body in alignment with your stomach muscles tight and arms extended for 3- 5 breaths and then slowly release on an exhale.

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

Posted by Dallas Personal Trainer at 4:26 PM

March 31, 2006

Yoga Tips for Women: Bridge

Bridge- opens chest and strengthens glutes. This is a moderate to intense pose. Be careful if you have lower back problems.

1. Start out on your back with your feet about hip width apart. Your feet should be flat on the ground.
2. Keep your head neck and back in alignment with your chin up. Use your legs and glutes to raise your lower body and put the rest of you upper body weight on your shoulders.
3. Keep your core muscles tight and hold for 5 to 8 breaths. If you want to you can add intensity by lowering your glutes and raising them with each breath.

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

Posted by Dallas Personal Trainer at 4:16 PM

March 21, 2006

Yoga Tips for Ladies: Cobra

Cobra- this position works the lower back and opens up you chest. This pose is an easy to moderate stretch.

1. Start out lying on your stomach. Put your hands directly next to your chest with elbows slightly bent. Your arms are for guidance; do not use them to lift.

2. Keep your hips on the ground and lift your upper body. Your chin and chest should be up and you should be feeling the stretch and the back muscles engaged.

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

Posted by Dallas Personal Trainer at 3:47 PM

March 14, 2006

Yoga Tips for Women: Triangle

Triangle- this is a moderate to intense position. This works the torso and the hamstrings.

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 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.

3. Keep your breaths even and tighten your abdomen with each breath.

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

Posted by Dallas Personal Trainer at 3:40 PM

February 27, 2006

Yoga Tips for Women: Seated Twist

Seated Twist- East to moderate stretch for use when your body is warmed up. Stretches low back, spine and waist.

1. Start in a seated position with both legs out. Bring one knee up with your foot on the floor.

2. Place your opposite elbow on the outside of your knee, and twist your body at the waist.

Hold core tight, keep your spine straight, hold for 3 to 5 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 8:54 PM

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