May 13, 2008
Yoga Tips for Women: Plough
Plough is a moderate to tough stretch that can be easily modified. Works abdominal muscles and stretches lower back.
1. Starting in relaxation pose, on your back, bring your legs straight up towards the sky and then bending at the waist roll them over your head until your toes touch the ground behind your head.
2. Be sure that you look toward the sky keeping you neck in alignment is very important on this pose so that you do not cause injury to yourself. Keep your legs straight and curl your toes.
3. Keep stomach tight and support your lower back with your hands.
Modification: Get a chair to put your feet on instead of the floor.
This Yoga tip brought to you by the Dallas Personal Trainers from Lady Trainers To Go.
Posted by Dallas Personal Trainer at 12:07 PM
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
April 1, 2008
Yoga Tips for Women: Kneeling side plank and Full side plank
Kneeling side plank and Full side plank- This is a moderate to intense pose. Great for working/stretching the abdominal muscles and shoulders.
1. From plank position drop one knee. Keeping the same palm as the dropped knee flat on the mat with your arm extended. Raise the opposite arm towards the sky, and the opposite leg extended.
2. Open your chest, keep top half of the body in alignment, and core tight. Your hips should be open and your chin pointed towards your raised hand
3. To make the pose a full side plank extend the bended knee out with the other foot. Hold this 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 2:23 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
January 17, 2008
Yoga Tips For Women: Pyramid
Pyramid- Great for stretching hamstrings, lower back and hips. This pose is a moderate to intense stretch depending on the tightness of hamstrings and lower back. Great stretch for runners!
1. Start out with your feet in a wide stance; about arm length apart. Your front toes should be straight ahead and your back heel should be slightly angled with your toes turned in.
2. Bend forward over your front leg with your head close to your knee. Bring your arms down to the mat, palms flat on either side of your lead foot.
3. Relax your neck; keep your back leg straight without locking the knee. Slightly bend and then straighten at the front knee to get the most out of the stretch.
4. Hold this pose until your legs are comfortable in the stretch. About 5 to 8 breaths. Then switch to the other side. BE SURE to come up slowly from this stretch so that you do not get dizzy.
This Yoga tip brought to you by the Dallas Personal Trainers from Lady Trainers To Go.
Posted by Dallas Personal Trainer at 1:18 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
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
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
August 2, 2007
Yoga Tips for Woman: Balancing Half Moon
Balancing Half Moon is an intense position. Works on you’re balancing, and is great for oblique and adductor muscles. Stretches hamstrings.
1. From a wide base stance, raise your back leg to the height of your hip. Bring the same arm as raised back leg up towards the sky. Keep it in alignment with your shoulders and other arm.
2. The fingertips of your opposite arm can be placed on the matt for stabilization. Be sure to keep your hips open and core muscles tight.
3. If comfortable you can look towards the sky by turn your head and chin up. This is more of a challenge on your balance. Also remember to keep your head neck and back in alignment. If your hamstrings are tight you may want to use a yoga block.
4. Hold this pose for 5 breaths, relax and then switch sides.
This yoga tip brought to you by the Dallas personal training staff from Lady Trainers To Go.
Posted by Dallas Personal Trainer at 10:40 AM
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 17, 2007
Yoga Tips for Women: Table Top
Table Top is Moderate to Intense position. Strengthens shoulders, quads, glutes, and core muscles.
1. Start out in a seated position; place your palms flat on the mat behind you with your fingers pointed forward. Place your feet out in front of you, put your feet flat on the floor hip width apart and lift your body up with your arms and legs ate the same time.
2. The heels of your feet should be directly under your knees and your wrist under your shoulders. Keep your head, neck and back in alignment with your chin up towards the ceiling your neck should be relaxed. Your hips should be squared and up.
3. Hold this pose for 3 to 5 breathes.
This yoga tip brought to you by the Female Dallas Personal training staff from Lady Trainers To Go.
Posted by Dallas Personal Trainer at 4:09 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
July 11, 2007
Yoga Tips for Woman: Side Plank
The Side Plank is Moderate to Intense position; this pose works on arm strength and oblique toning.
1. Start on your left knee with your left hand on the floor. Be sure your shoulder is directly above your wrist and your hip is directly above your knee. Open up your hips by extending your right leg/toe out.
2. Open your chest by reaching your right hand and arm towards the sky. Keep your core muscles engaged. Your head neck and back should be in alignment. Hold the pose this pose for 5 to eight breaths. Then follow the same steps on the right side.
Note: If you want to increase the difficulty extend both legs out balancing on the bottom foot.
This yoga tip brought to you by the Female Dallas Personal trainers from Lady Trainers To Go.
Posted by Dallas Personal Trainer at 10:34 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
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.
This Yoga tip brought to you by the Dallas Personal Trainers from Lady Trainers To Go.
Posted by Dallas Personal Trainer at 12:10 PM
July 2, 2007
Yoga Tips For Ladies: Warrior Two Position
Warrior Two Position is similar to warrior one and is easy to transition into from warrior one. Warrior two pose is great for your core muscles and also engages the glutes and leg muscles.
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. Exhaling lunge forward, and be sure not to over extend your knee past your toes.
2. Inhaling raise your arms to shoulder height, and keep your hips level. Your chin should be parallel to your arms and your head, neck, and back should stay in alignment.
3. Keeping your abdominal muscles engaged continue breathing through your nose for one minute. By changing the position of your feet and head, simply lunge in the opposite direction. You can transition into warrior two and work the other side of your body.
This yoga tip brought to you by the Dallas Personal trainers from Lady Trainers To Go.
Posted by Dallas Personal Trainer at 11:29 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 26, 2007
Yoga Tips for Ladies: Chair Pose
The Chair Pose is used to strengthen your legs, glutes, as well as work on balance and to engage your core muscles. This move is to be used only when your body is warmed up.
1. To get into this pose is fairly simple, keep your feet and thighs pressed together and sit back as if your were sitting in an imaginary chair.
2. Keep your chin up, and your head, neck and back in alignment using great posture. Your arms should be in front of you at either shoulder height, or if you want more of a challenge straight overhead. No matter which arm position you choose you should keep your shoulders relaxed and down away from your ears.
3. Push your tailbone back, keep your abdominal muscles engaged, breathe deeply through your nose and hold the pose for about five breathing cycles.
4. If you want a little more of a challenge you can lift up onto the balls of your feet and do all the same movements, this just adds a little more balance challenge to the chair pose.
This yoga tip brought to you by the Dallas Personal trainers from Lady Trainers To Go.
Posted by Dallas Personal Trainer at 5:46 PM
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
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
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
