Stretching

Yoga or Pilates? How To Choose

March 26, 2013 By Jacqueline Garay Leave a Comment

When people discuss the physical benefits of exercise, they tend to focus on the three S’s: Strength, Stamina and |Slimming. With this in mind, their training program usually consists of weight-lifting to build muscle with some form of aerobic activity to build cardiovascular endurance and burn calories. However, lately there is a second tier of benefits we’re beginning to value. These benefits include flexibility, coordination, balance, posture, and stress relief.

It is not that these secondary benefits weren’t always important it’s just that they’re more in the forefront these days due to the growing popularity of so-called “softer” training modalities. Two of the most popular of these types of exercise are Yoga and Pilates.

What’s the difference?
Yoga, of course, has been popular in North America for many decades. Pilates, however, is a newer trend whose benefits are expressed by many celebrities. Many people would like to try one of these gentler forms of exercise but are confused as to which would better meet their needs. The correct choice for you depends on your goals. Simply put, the difference between Yoga and Pilates reflects the difference between Eastern and Western cultures. Both systems build strength and flexibility; the difference between them is not only physical, but also philosophical.

Yoga basics
Let’s talk Yoga first. Yoga is based on the Eastern idea of moving energy through your body. The more freely the energy flows, the more energetic and centered you feel. Physical tension hinders this flow and may result in areas becoming tight, more rigid, and even painful. The physical goal of Yoga is to keep the body supple and strong through controlled strengthening and stretching. In addition, there is also a far more powerful dimension to Yoga that is often overlooked. Yoga began as a spiritual discipline with its roots in Eastern forms of meditation. The physical postures condition the body however, combined with proper breathing, are aimed at calming the mind. Yoga participants learn to stay calm and control their breathing while holding challenging physical postures. When these principles of Yoga are incorporated into your lifestyle, they lead to an overall awareness of your body and a tool to achieve inner and outer balance and peace of mind.

Pilates basics
Pilates, on the other hand, is physical conditioning first and foremost — and there’s nothing quite like it. Its creator, Joseph Pilates, created this type of exercise as a way to rehabilitate injured soldiers after World War I. Pilates can be done on specific Pilates exercise equipment or as a series of mat exercises.

Pilates’ uniqueness lies in the fact that all movements originate from the commonly overlooked core muscles that lie deep in the abdomen and surround the spine. A beginner Pilates class often focuses on isolating these muscles in order to engage them effectively.

Pilates is a highly effective way to improve body awareness and posture and promote graceful, fluid motion. Machine-based Pilates actually has more in common with weight training than with Yoga as it involves moving against resistance, provided by springs. However, Pilates focuses on strengthening without the constant shortening of muscles that occurs with most weight-lifting sessions. This results in the development of long, lean muscles without added bulk.

Make the right choice for you
Generally speaking, although both Yoga and Pilates provides many benefits, Yoga’s focus is about how it makes you feel, with the added benefit of stretching and strengthening muscles. Pilates’ main goal is to tone muscles effectively, affecting the way you look, carry yourself, your posture, and how you move. If you are looking for a limbering, rejuvenating, workout that will provide as much of a lift for your brain as your body, I’d recommend Yoga. If you’re interested in a more dynamic system of muscle conditioning, and want to improve your core strength, Pilates may be the answer.

In fact, it doesn’t have to be an either/or choice. After all, no single training system can give your body all the types of conditioning it requires. That is why experts suggest a variety of activities, from Pilates to running, biking, Yoga and more. My best recommendation is to try everything. Experience it all — and see what works best for you. Personally, I prefer a mixture of both Yoga and Pilates for my clients. East or West, the important thing is to explore and try out new things!

If you would like more information on Yoga or Pilates or just general fitness, please visit my Contact page.

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Filed Under: Exercises, Fat loss, Flexibility, General Fitness, Mobility, Motivation, Pilates, Poses, Stretching, Workouts, Yoga

Yoga Pose Challenge: Fallen Angel

March 14, 2013 By Jacqueline Garay Leave a Comment

Fallen Angel is one of my favorite Yoga poses and it is perfect as we head in to the Spring. Aside from the aesthetic beauty of the pose, I love the story telling that dances around the posture. It embodies what it must be like to fall from grace, to hit the ground hard, but remember once you have hit rock bottom that there is no such thing as falling from grace because no one can ever take it away from you. It is our birthright and our duty to maintain it and keep our inner grace shining. This posture presents a huge physical challenge as well as emotional. Practice keeping your grace regardless of your circumstances, keeping yourself in a place of allowing, and remembering that the past is behind you and the present is full of opportunity. So enjoy the coming Spring, knowing that the lift and grace always come from within.

Fallen Angel

Begin in a squat. Balance on the balls of your feet, quads engaged, hands to your heart. Keep the spine long, crown of your head lengthening up towards the sky and shoulders down your back. Now, twist! Begin on the right side, left elbow to the outside edge of the right knee. Feel the twist happening from the center of your spine, your ribs, your core (no need to take it up the cervical spine), keep the neck long, shoulders relaxed and hips squared. A good trick here is to make sure your knees are in line with one another – if the left knee is poking out in front of the right it means your hips are uneven. Draw the crease if the left hip back, and both knees and hips will level out.

From here, gently place the palms of the hands down onto the floor, shoulder-width apart with your fingers spread wide (index pointing forward). Lift your hips up, placing the outer right thigh on top of the left upper arm/elbow. Keep the right elbow squeezing in – think chaturanga with the arms (alternatively place the outer right hip on top of the right elbow – this can be a good way to start while you’re still building strength for the full pose. You can imagine you’re making a little table top here with your elbows and triceps, placing your knee and hip on top). Lean forward, keeping the gaze up and heart reaching ahead and keep shifting your weight onto your arms until your feet lift off the floor. There is no jumping or kicking involved to get here. You are now in Parsva Bakasana (side crow), find your balance, breathe and make sure you don’t crunch up around the neck! Eventually that right arm will float, and we’ll work up towards straight arms. From side crow (bent elbow version), split and extend your legs out to the side moving into Eka Pada I, beginning with the bottom leg first. Activate every single muscle of the legs and keep the chest moving forward – don’t drop your gaze! As we’re just on a short pit stop here, enjoy the pose but begin preparing to lean even more of your weight forward. The trick to getting from Eka Pada I to fallen angel is to slide the right elbow in towards the waist, almost to the lower ribs. Lean forward, keep hugging everything in and use your core strength to slowly slowly lower your temple down towards the floor. We are not going for a face plant here – you actually want to keep next to no weight on your head, all the strength is still coming from the core (in the full pose the cheek barely grazes the mat) as opposed to collapsing your whole body weight down. Make sure the right shoulder stays lifted here! Keeping the right elbow to your waist, start to extend the left leg straight up towards the sky above. With the outer right thigh still balancing on the elbow, angle the right foot up towards the left leg, keeping the right knee bent. Both feet are now pointing up towards the sky, so spread those toes, relax your face… And smile. Breathe here, lower your weight back onto the arms and either come out Vinyasa style through Chaturanga or gently make your way into child’s pose. Now do the other side

For more information about Yoga or Fitness, please visit my Contact page.

Filed Under: Exercises, Flexibility, General Fitness, Mobility, Motivation, Poses, Posture, Spine, Spring, Stretching, Yoga

Pilates for Rehabilitation and Posture

March 3, 2013 By Jacqueline Garay

Pilates exercise has been introduced to the physical therapy community in recent years to enhance rehabilitation programs by focusing on spinal and core stabilization. This particular method can be incorporated into a patient’s treatment plan to improve strength, range of motion, coordination, balance, muscular symmetry, flexibility, and proprioception. Pilates can either be performed as mat work on the floor or on a spring-resistant apparatus, known as Reformer work. The patient, with the guidance of a physical therapist or certified Pilates Instructor performs efficient functional movement patterns, closed-chain and open-chain patterns, as well as multiple planes and positions provided for varied rehabilitation programming with many different diagnoses. Plyometric, CNS, and cardiovascular work can be incorporated in to any Pilates program and is most often performed on the Reformer.

The best part of Pilates for rehabilitation is that the most important principles of Pilates are consistent with an exercise program that supports back health and functional mobility.

In particular, learning awareness of neutral alignment of the spine and strengthening the deep postural muscles that support this alignment are important skills for the back pain patient.

Patients with pain stemming from excessive movement and degeneration of the intervertebral discs and joints are particularly likely to benefit from a Pilates exercise program. In addition, postural asymmetries can be improved, thus decreasing wear and tear resulting from uneven stresses on the intervertebral joints and discs.

Pilates improves strength, flexibility and suppleness of the muscles of the hip and shoulder girdle. Fluid and supported movement through these joints helps prevent unnecessary torque on the vertebral column.

The Pilates program also teaches awareness of movement habits that may stress the spine, and helps the patient change these habits to those that preserve neutral alignment. Awareness of excessive tension and the use of proper focus helps the patient use the body efficiently.

For most people, back pain is the result of Thoracic Kyphosis, or as I like to call it Quasi Modo syndrome. Most of the Pilates mat exercises strengthen the muscles necessary to properly support the spine and bring an awareness about what proper posture actually is. It’s not enough just to do Pilates mat exercises; if you want to improve your posture and heal your back pain, you must incorporate Pilates into your daily life. You must translate the Neutral Spine, the feeling of length, and the Abdominal Scoop into your desk job. If you can incorporate the deeper Pilates concepts into your daily life, you’ll notice changes immediately — in your back pain, in your posture, and in your sense of well-being.

For more information about Pilates, Pilates for Rehabilitation and Posture, or questions about fitness please visit my Contact page.

Filed Under: Flexibility, General Fitness, Mobility, Pain, Physio, Posture, Rehab, Spine, Sports, Stretching, Uncategorized, Weight Loss, Workouts

Detox Yoga: Twist in to Spring!

March 1, 2013 By Jacqueline Garay Leave a Comment

It’s that time of the year when we start to pull out our summer clothes and bikinis and we might be feeling a little less then excited to bare some skin. Yoga is the perfect way to not only shape up for the warmer months, it also helps to detoxify our internal organs, boost our metabolism, and clear up our skin after a long winter.

Twists are wonderful ways to get the blood flowing and clean out stale air in our lungs and stale thoughts in our mind. You can think of twisting like wringing out a dirty dish rag. At the end of our cleaning we always wring the sponge out. As you spring clean your body, you’re ringing out the kidneys and liver and cleaning out any junk in the trunk so to speak. Your body will not only feel lighter but you’ll have more spring in your step and more energy.

In Chinese Medicine, the liver is associated with the spring time so it helps to detoxify the liver and clear our vision in order to make room for fresh, new ideas. In the winter we are more reflective and we plant the seeds that can then bloom in the spring. In order to flower, we need lots of fresh water and oxygen. Yoga breathing is the most efficient way to bring more oxygen in to our lungs and to increase our circulation and metabolisms. Forward bends and inversions with our legs overhead helps to reverse the flow of blood, stimulate the lymph system and refresh our minds and spirits.

Certain postures like Eagle pose are known to stimulate the circulation in the legs and can help combat cellulite and vericose veins. Warrior 3 is a great way to strengthen our legs and core and wonderful for all over body toning. It is also a pose of confidence and action and in the spring we can really step forward with our new ideas and eating/exercise plans with pride and determination.

Bridge pose and supported shoulderstand are great ways to stimulate the thyroid gland which can help stimulate our metabolic rates and help us find our own confidence in our bodies as they are.

I’ve created a sequence for you to do for your Spring Detox/Summer Shape Up plan and I’ve included some modifications as well so a very beginner or an advanced yogi can do this routine.

yo-forward_bend_f 1. Standing Forward Bend
Standing with feet hip distance apart, hinge forward at your hips while keeping a slight bend in your knees. Lay your chest on your upper thighs as you let your head fall toward the floor. Engage your quadriceps muscles, and slowly try to straighten your legs, making sure your knees don’t lock and your hips stay over the center of your feet. Hold for 5–8 slow, deep breaths.

yo-eagle_f 2. Eagle Pose
Bend your knees slightly and cross your right leg over your left leg high at the thigh, then try to double cross it behind the left calf or ankle. Wrap your left arm under your right and back over top, and press your palms together. Squeeze thighs tight and pull your belly to your spine while you sink lower, bending slightly at the knee and forward at the waist. Hold for 5 breaths, then repeat with arms and legs reversed.
Make it easier: If double-crossing your legs is too challenging, cross just once at the thigh and rest your top foot’s toes on the floor for balance. If your shoulders are too tight to double-cross your arms, wrap under only and press the backs of your hands together.

yo-warrior_iii_right_f 3. Warrior III
Stand with your feet together and point your right toe behind you, tipping your weight forward onto your left leg. Continue to lift your right leg and drop your head and torso until you are in a straight horizontal line from head to toe, hands at your sides. Make sure your right thigh, hip, and toes (pointed or flexed) stay facing down to the floor; imagine balancing a tea cup on your lower back. Keep your left kneecap lifted, not locked, and keep your balance centered in the middle of your foot. Hold for 5 breaths, slowly come back to a standing position, and switch legs.
Make it easier: Reaching your arms out to the side like airplane wings can help you keep your balance, or you can hang onto the back of a chair or reach out and touch a wall if balancing on 1 leg is too difficult. The important thing is to keep your back flat and your body in a straight line.

yo-half_bridge_f 4. Bridge Pose
Lie on your back with knees bent and feet flat on the mat, hip-distance apart. Press down into your feet, and lift your hips and butt off the floor. Push your shoulders down away from your ears and interlace hands under your hips, pressing fists down into the mat. Tighten your hamstring and butt muscles and your core, and hold for 5–8 breaths. Lower slowly to the floor, and repeat 2 more times.

yo-shoulder_stand_f 5. Supported Shoulder Stand
Lie on a mat with a folded blanket or folded second mat under your shoulders, so that your neck and head are 1–2 inches lower than your shoulders. Pushing your hands palms-down against the mat at your sides, bend your knees. Lift your feet, butt, and lower back off the mat and reach your legs over your head, aiming your toes toward the floor behind you. Pushing your back farther off the ground, bend your elbows and place your palms against your lower back for support as you lift your legs straight into the air and reach your feet toward the ceiling. Be sure your weight is distributed evenly across your shoulder blades and back of your head. Hold for 30 seconds at first, then gradually work up to 5 minutes.
Make it easier: Snuggle your back and butt up to a wall, then twist around so your legs are straight up the wall while you lie back on the floor. (Your butt should still be tight up against where the surfaces meet.) Press your thighs into the wall as you keep your feet parallel, slightly flexed, and hold for 5 minutes.

I hope you find this helps add a lightness to your mind, body and spirit. Now go outside and take a deep breath of fresh spring air in and celebrate your own beautiful uniqueness and body. The beauty of yoga is it is not only skin deep it, it penetrates on every level of your being. Always remind yourself that everything you could possibly ever, want, have or need is right here inside of you.

If you have any other questions about Yoga, Detox, or Fitness in general please visit my Contact page.

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Filed Under: Cellulite, Cures, Detox, Flexibility, General Fitness, Lymphatic Drainage, Mobility, Rehab, Spine, Stretching, Weight Loss, Workouts, Yoga

Thoracic Kyphosis and T-Spine Mobility

February 22, 2013 By Jacqueline Garay 1 Comment

By now, you should be convinced that attaining and maintaining mobility in your thoracic spine is a good idea for many reasons. Kyphosis of the thoracic spine is a virtual epidemic (just take a look around at everyone the next time you’re in a coffee shop or classroom – rounded backs abound) and everyone at some time or another has felt a little twinge of shoulder pain when doing a particularly adamant set of pull-ups.

Before you start with the exercises, let’s first figure out the extent of your thoracic immobility. The industry standardized way of determination is a simple one:

Lie down on the floor, back flat against it.
Your knees should be up with your feet and glutes flat on the floor.
Lock your elbows and bring your arms directly overhead, attempting to touch your wrists to the ground above your head.
Make sure to maintain contact between your lower back and the floor; don’t arch your back to get your hands in place.

If you can’t lay flat on the ground as described above and touch your wrists to the ground, you have poor thoracic mobility. If you really had to struggle through discomfort or even pain (don’t fight through pain!), you have less than ideal thoracic mobility. And if you were able to breeze through this drill, you should probably still work on more mobility, just to shore up what you already possess.

Here is one of my favorite drills to improve Thoracic extension and mobility. Get in a similar position to the starting point of the thoracic mobility evaluation. Knees up, feet and glutes on the floor, foam roller underneath your upper back/thoracic spine. Put your hands behind your head, pull your elbows as close together as they’ll go, let your head drop to the floor, and try to “wrap” yourself around the foam roller. Extend your thoracic spine as far as it will go – then roll, pausing on the painful parts. Make sure to roll neither your neck nor your lower back; just keep it to the thoracic spine. Roll slowly or rather quickly. As long as you linger on the tender spots, you’ll be fine.

The thoracic spine is also good for rotation. It’s actually the segment of the spine that we should be using to rotate and twist, not the lumbar spine. The lumbar spine has a maximum rotational range of 13 degrees; the thoracic spine can rotate 35 degrees. Lately, though, there is a huge emphasis placed on rotational flexibility, and people are trying to improve flexibility of the lower half of the trunk when it should be used for stability. This can cause lower back pain and lumbar instability. You’re far better off rotating with the part of the spine that’s meant to rotate.

Here is a video for Side Lying rotations.

Lie on your right side with a foam roller or pillow underneath your left knee, which should be bent about 90 degrees. Right leg should be straight. Arms straight ahead and parallel to the ground, hands together. Then, making sure to keep your hips and lumbar spine stable (press down on the roller with your leg to emphasize this), rotate along the thoracic spine until your upper back and outer arm are flat against the ground, or as close to flat as you manage (with greater mobility, this will come more easily). Tense your abdominal muscles in order to help keep your lumbar spine from rotating. You should feel the rotation in your chest and upper back. Do ten rotations on each side, holding for a couple seconds at the end of each rep.

The tennis ball technique, as I like to call it, is also useful. You use two tennis balls, which act as a pivot for thoracic spine extension. This is actually a great place to start for a lot of people who are just beginning down this road. Here is a link to a video and description of the exercise.

These are just a few of many drills you can do to improve thoracic mobility and extension. The severely immobile should do these drills, probably every day, until things improve. The foam roller stuff is always good to do, though, just to keep you loose and lumber, but for those that are limber and can breeze through the other drills I wouldn’t make them a regular part of your workout routine. Yoga, too, can be a great way to stay mobile and flexible if done properly. Unfortunately, many people take yoga to the extreme and round or arch or twist from the wrong place. It’s important to know what you are doing (which includes making sure you don’t arch back or round from the lumbar spine) and to select a teacher who is very respectful of your limits and who encourages you to stay well within your comfort zone. Many people end up injuring themselves doing yoga with poor form.

The next step is to address soft tissue. Keep in mind if you are currently suffering from pain it is best that you see a professional such as a registered massage therapist, a physiotherapist, a chiropractor, or an athletic therapist to have the area properly assessed.

For more information on how to improve your posture, thoracic mobility, and yoga or fitness please visit my Contact page.

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Filed Under: Athletes, Flexibility, General Fitness, Injuries, Mobility, Pain, Physio, Posture, Rehab, Spine, Sports, Stretching, Workouts, Yoga

Sprains and Strains: What’s The Difference?

February 13, 2013 By Jacqueline Garay Leave a Comment

I see a lot of clients who complain about straining a certain muscle or spraining their ankle, however, for the most part a lot of them do not know what their injury actually is or the difference between a sprain and a strain. This is important because sprains and strains are among the most common injuries in sports. Here are some facts about sprains and strains from the American Academy of Orthopaedic Surgeons.

What is a sprain?
A sprain is a stretch and/or tear of a ligament, the fibrous band of connective tissue that joins the end of one bone with another. Ligaments stabilize and support the body’sjoints. For example, ligaments in the knee connect the upper leg with the lower leg, enabling people to walk and run.

What is a strain?
A strain is an injury of a muscle and/or tendon. Tendons are fibrous cords of tissue that attach muscles to bone.

What causes sprains and strains?
A sprain is caused by direct or indirect trauma (a fall, a blow to the body, etc.) that knocks a joint out of position, and overstretches, and, in severe cases, ruptures the supporting ligaments. Typically, this injury occurs when an individual lands on an outstretched arm; slides into a base; jumps up and lands on the side of the foot; or runs on an uneven surface.

Chronic strains are the result of overuse (prolonged, repetitive movement) of muscles and tendons. Inadequate rest breaks during intensive training precipitates a strain. Acute strains are caused by a direct blow to the body, overstretching, or excessive muscle contraction.

Who gets sprains and strains?
Professional and amateur athletes and the general public, as well, can sustain this injury. People at risk for the injury have a history of sprains and strains, are overweight, and are in poor physical condition.

What activities make athletes most susceptible to sprains and strains?
All sports and exercises, even walking, carry a risk of sprains. The anatomic areas most at risk for a sprain depend on the specific activities involved. For example, basketball, volleyball, soccer, and other jumping sports share a risk for foot, leg, and ankle sprains. Soccer, football, hockey, boxing, wrestling, and other contact sports put athletes at risk for strains. So do sports that feature quick starts (hurdling, long jump, running races, etc.).

Gymnastics, tennis, rowing, golf-sports that require extensive gripping-have a high incidence of hand strains. Elbow strains frequently occur in racquet, throwing, and contact sports.

What are the signs of a sprain?
While the intensity varies, pain, bruising, swelling, and inflammation are common to all three categories of sprains: mild, moderate, severe. The individual will usually feel a tear or pop in the joint. A severe sprain produces excruciating pain at the moment of injury, as ligaments tear completely, or separate from the bone. This loosening makes the joint nonfunctional. A moderate sprain partially tears the ligament, producing joint instability, and some swelling. A ligament is stretched in a mild sprain, but there is no joint loosening.

What are the signs of a strain?
Typical indications include pain, muscle spasm, muscle weakness, swelling, inflammation, and cramping. In severe strains, the muscle and/or tendon is partially or completely ruptured, often incapacitating the individual. Some muscle function will be lost with a moderate strain, where the muscle/tendon is overstretched and slightly torn. With a mild strain, the muscle/tendon is stretched or pulled, slightly.

• Back strain. When the muscles that support the spine are twisted, pulled, or torn, the result is a back strain. Athletes who engage in excessive jumping (during basketball, volleyball, etc.) are vulnerable to this injury.

• Hamstring muscle strain. A hamstring muscle strain is a tear or stretch of a major muscle in the back of the thigh. The injury can sideline a person for up to six months. The likely cause is muscle strength imbalance between the hamstrings and the muscles in the front of the thigh, the quadriceps. Kicking a football, running, or leaping to make a basket can pull a hamstring. Hamstring injuries tend to recur.

How are sprains and strains treated?
Rest, ice, compression, and elevation usually will help minimize the damage. It is important in all but mild cases for a medical doctor to evaluate the injury and establish a treatment and rehabilitation plan. A severe sprain or strain may require surgery or immobilization followed by months of therapy. Mild sprains and strains may require rehabilitation exercises and activity modification during recovery.

For more information on sprains and strains or rehab fitness, please visit my Contact page.

Filed Under: Athletes, General Fitness, Injuries, Pain, Rehab, Running, Sports, Sprains, Strains, Stretching

Yoga Poses for Hips and Hamstrings

September 23, 2012 By Jacqueline Garay

During the fall months or as I like to call it, “back to the gym season,” I tend to get more than a few clients who come to me with complaints about very tight hips and hamstrings. This is almost always usually around September and October when everyone decides to go back to the gym after a summer long hiatus from working out.

If you are one of those people or if your hips and hamstrings are just bugging you then keep reading. The following are some Yoga poses I have picked out, which double as the ultimate stretch therapy for your cramped up leg muscles.

Dancer Pose
Natarajasana

Type of pose: Standing, balancing

Benefits: Strengthens legs, opens the hips, improves balance and core strength, stretches the shoulders

Instructions:

1. From Tadasana shift your weight onto the right leg.

2. Bend the left knee and grasp the inside of the left foot with the left hand.

3. Start to bring the left foot and the right arm up toward the ceiling as you bring your torso forward.

4. Hold 5-10 breaths.

5. Repeat on the other side.

Bow Pose
Dhanurasana

Type of pose: Backbend

Benefits: Stretches the front of the body including the chest, abdomen, and quadriceps. Improves spinal flexibility.

Instructions:

1. Come to lie on the stomach, taking a blanket under the hips as padding.

2. Reach the hands back and take hold of the ankles.

3. On an inhale, draw the torso and legs up off the floor simultaneously.

4. If you can, bring the thighs to rest on the floor.

Advanced: Try taking hold of opposite ankles.

Wild Thing Pose
Camatkarasana

Type of Pose: Backbend

Benefits: Improves spinal flexibility, opens the hips, strengthens the arms.

Instructions:

1. From downward facing dog, lift the right leg, coming into down dog split.

2. Open the right hip towards the ceiling and bend the right knee.

3. Continue opening the hip and begin pivoting on the ball of the left foot to bring yourself into position for a backbend.

4. As the hips come to face the ceiling, bring the right foot to the floor, this time on the outside of and parallel to the left foot.

5. The right arm comes off the floor and stretches to the front of the room.

6. To come out, pivot on the ball of the left foot and drop the right arm to return to down dog split.

7. Repeat on the other side.

Beginners: This is an advanced back bend.

Pigeon Pose
Eka Pada Rajakapotasana

Type of pose: Hip opener, Backbend

Benefits: Stretches the thighs, groins, back, and psoas. Opens the chest and shoulders.

There are many ways to come into this pose. One of the best is from Downward Facing Dog.

Instructions:

1. From Downward Facing Dog, bring the right leg up into a Down Dog Split.

2. Bend the right leg and bring the right knee to the floor outside the right hand while releasing the front of the left leg to the floor. The right shin may angle back towards the left hip or be more parallel to the front of your mat, depending on your flexibility.

3. Square the hips towards the front of your mat.

4. Take padding under the right side of the butt as necessary to bring the hips square.

5. Try the following variations:

6. Bring the torso down into a forward bend over the right leg.

7. Let the weight of your body rest on the right leg.

8. Continue squaring the hips and breathing into the tightness.

9. Make sure the top of the left foot keeps pressing down into the mat.

10. Come back up, bringing the hands in line with the hips.

11. Bend the left knee and reach back for the left foot with your left hand.

12. Draw the foot towards your butt, stretching the left thigh.

12. Square your shoulders to the front of the room.

13. Release the left foot, curl the left toes under and step back to Downward Facing Dog.

14. Repeat pose on the other side.

Beginners: Be sure to take adequate padding under the right side of the butt. If necessary, use several blankets or a block.

Advanced: Start to bring the right shin more parallel with the front of the mat.

1. When the left knee is bent, draw the left foot into the crook of the left elbow.

2. Reach the right arm up, and clasp your hands behind your head (click the photo to see this variation).

3. When you are ready, move on to the full version of the pose, One Legged King Pigeon Pose.

Crescent Lunge Pose
Anjaneyasana

Type of Pose: Standing, hip opener

Benefits: Stretches the hip flexors and quadriceps

Instructions:

1. From a low lunge, drop your back knee to the mat. If your knee is sensitive, you can place a blanket or padding under your knee or double up your yoga mat for more cushioning.

2. Bring your hands onto your right knee and your right knee directly over your right ankle.

3. Inhale and raise your arms above your head, keeping the arms in line with your ears.

4. Exhale and deepen forward into the lunge, bending the right knee more if possible. In most yoga poses with a bent front knee, you should be careful not to bring your knee in front of your ankle since that is a vulnerable position for the knee. Anjaneyasana is an exception because the body’s weight is being supported by having the back knee on the floor.

5. You may take the spine into a back bend if that feels comfortable.

6. Inhale to bring the front knee back over the ankle.

7. Repeat on the left side.

Beginners: Deepen the front knee slowly, being mindful of any pain in the that knee. Back off if you feel pain. Keep the back foot straight- do not let it sickle inwards.

Camel Pose
Ustrasana

Type of pose: Backbend

Benefits: Stretches the front of the body including the chest, abdomen, hip flexors, and quadriceps. Improves spinal flexibility.

Instructions:

1. Come up onto your knees. Take padding under your knees if they are sensitive.

2. Draw your hands up the side of your body as you start to open your chest.

3. Reach your hands back one at a time to grasp your heels.

4. Bring your hips forward so that they are over your knees.

5. Let your head come back, opening your throat.

Beginners: Curl your toes under and come to the balls of your feet if you cannot reach your heels when the feet are flat, or use blocks on either side of your feet.

Advanced: Try taking hold of opposite ankles.

Extended Side Angle Pose
Utthita Parsvakonasana

Type of pose: Standing

Benefits: Strengthens and stretches the legs, groins, hamstrings. Opens the chest and shoulders.

1. From Downward Facing Dog, bring the right foot forward next to the right hand.

2. Drop the left heel down to the floor.

3. Bend the right knee so the calf and thigh are at a right angle with the thigh parallel to the floor.

4. Bring the right hand inside or outside the right foot and the left arm up toward the ceiling, opening the chest and stacking the left shoulder on top of the right.

5. Bring the gaze up to the right hand.

To keep the body in balance, repeat on the left side.

Beginners: If the right hand does not comfortably reach the floor, take a block under the hand so that you can still open the chest.

If you would like to learn how to do some more hip opening or hamstring stretching poses or if you would like some more information about Yoga and how it can benefit your workout program please visit my Contact page.

Filed Under: General Fitness, Stretching, Yoga

Stretching for Optimum Results

May 23, 2012 By Jacqueline Garay

Stretching is one of the most important post workout exercises you can do. I make sure that all of my clients always stretch after our sessions and I make a point to dedicate at least 5-10 minutes to stretching in every single class that I teach. Stretching aids with recovery and also helps with injury prevention. Keep in mind that stretching is best after you have warmed up your muscles. If you want to stretch before your workout then remember to never stretch cold muscles, which can lead to injury. The warm up can be as simple as a 5 minute run/walk on the treadmill or stationary bike.

10 Great Reasons To S-t–r –e —t—-c—–h

1. Moderate stretching can improve your overall energy.

2. Stretching increases blood flow to various parts of your body.

3. Stretching can improve muscular coordination.

4. Your joints will thank you because you will get them moving again and have a better range of motion.

5. Stretching can reduce muscle tension.

6. It makes you more flexible and helps muscles perform better.

7. Stretching will reduce muscle soreness and the likelihood of injury.

8. Stretching aids in stress management and better mental clarity.

9. Better overall posture will result from a stretching program.

10. Stretching promotes long, lean muscles.

Standard Stretching Routine for Post-Workout Muscular Bliss

Here is a great stretching routine you can follow to maximize the benefits of training and to minimize muscle stiffness and risk of injuries. This routine is for all fitness (and flexibility) levels.

Remember…

Stretch after your exercise routine as part of your cooling-down routine.
When you stretch, ease your body into position, until you feel a mild pull on your muscles, tendons and ligaments. A stretch should not hurt.
Hold a stretch for 30 seconds or more. Wait 15 to 30 seconds before you stretch the next group of muscles.
Breathe deeply while you stretch to help your body move oxygen-rich blood to those sore muscles.
Don’t bounce, and don’t force yourself into an uncomfortable position.

(Source)

Another great way to stretch is to try PNF Stretching. This is most effective when performed with a partner.

Happy stretching!

If you have any questions or comments please visit my Contact page.

Filed Under: General Fitness, Posture, Stretching, Weight Loss, Yoga