Category: Yoga

The Backbend Flow to De-Stress

After a long day hunched over a computer, the body craves movement – particularly, expansive movement to counteract the back-rounding posture that is so commonly seen in office parks around the world. Paperwork, computer work, web surfing and, even texting on mobile phones, are all culprits in creating tightness in the chest, shoulders and back.

A backbend practice is a great way to relieve everyday stress and loosen up a tight upper body.

The biggest misconception about backbends is that you need a flexible back in order to do poses such as Full Wheel or Camel, or asanas involving an over-hand grip such as One-Legged King Pigeon or King Dancer. Yes, you do need some mobility in your back, but in reality, it is the entire front body and shoulders that can make or break a backbend. With consistent practice, you will find that your backbends will be deeper and easier to perform.

As with any asana, take your backbend practice slowly, and never force your body into postures. Start off your practice with a few rounds of Sun Salutations, then use our Backbends Practice to fire up your entire front body and shoulders. Make sure to keep your abdominals engaged in your backbends and more importantly, make sure to breathe!

Extended Puppy Pose (Uttana Shishosana)

This is one of our favorite poses for stretching the upper back and shoulders. Beginners should consider modifying the pose by placing their forehead on the mat. This will help relieve any potential strain in the neck. Start off in tabletop position and slowly walk the hands forward dropping your chest onto the mat. Keep your hands actively pressing into the mat and arms hugging in towards one another.

High Lunge or Crescent Lunge Variation

While in high lunge, open your chest and shoulders by bending your elbows to create 90 degree angles with your arms (think goal-post arms!) A more traditional version of this pose is with arms extended straight overhead. Regardless, be sure to keep your head aligned between your arms. Do not allow the head to fall back which will cause strain to your neck. Remember to engage the back quadricep and sink your hips toward the floor to activate your hip flexor and psoas muscles.

Low Lunge or Anjaneyasana Variation

Clasp your hands behind your back, drawing your shoulder blades together to open up the front of your shoulders and your chest. Keep your core engaged as you take a mini-backbend moving your clasped hands towards your mat.

Reclined Half Hero or Ardha Supta Virasana

Try a gentler modification of this pose. Rather than lying down completely, begin by leaning back onto your forearms. This will produce a nice stretch in the front of the thigh. For a more intense stretch, lie back further. You should not experience any discomfort in your knee.

Bridge Pose or Setu Bandha Sarvangasana

This is a great backbend for beginners. Use a block or blanket to relieve stress from your lower back or neck. Your feet should be parallel to each other and your knees should stack directly over your heels. When you begin to lift up, keep your thighs hugging into the midline. Press actively into the mat with your arms and shoulders. Keep the neck long. You can lift one leg up for a deeper posture.

Camel Pose or Ustrasana

There are many variations of this pose – from keeping your hands on your low back for support to tucking your toes under so that the backbend is not as deep to the full posture shown here. Find the one that works for you! Just remember to keep your hips pushing forward so the thighs remain perpendicular to your mat.

Upward Bow or Urdhva Dhanurasana

Make sure your front body and shoulder are warmed up before trying this pose. Keep your feet parallel, hug your knees and thighs in – and don’t forget to breathe!

December 3, 2014
6 Poses to Reduce Bloating

After a long weekend of overindulgence and rich foods, you may be feeling sluggish and bloated. Let us help you re-energize and reduce that bloated feeling with these six twisty yoga poses that will gently squeeze and massage your digestive organs.

As with all twists, be mindful to lift and lengthen on each inhale, and twist deeper with each exhale. Hold each pose for a minimum of five breaths, and remember to practice the poses on both sides of your body.

Revolved Downward Facing Dog
From Downward Facing Dog, begin to shift your weight into your left hand. Twist your torso to the left as your reach for the outside of your left thigh, calf or ankle with your right hand. Gaze up under your left armpit.

Revolved Side Angle Pose
From Downward Facing Dog, step your left foot forward between your hands as you lift onto the ball of your right foot. Bring your hands together in prayer in front of your heart, and twist your torso to the left. Hook your right elbow on the outside of your left thigh. Press the back of your right arm firmly into your left thigh as you twist deeper with each breath.

Half Lord of the Fishes Pose
Sit on your mat with your legs extended straight in front of you. Bend your right knee so that the sole of your right foot is flat against the floor. Step your right foot over your left thigh. Bend your left knee and slide your leg to the right so that your left foot rests next to your right hip. Place your right hand on the floor behind you. Hook your left elbow on the outside of the right thigh, and twist to the right.

Revolved Chair Pose
Stand tall with your feet together and your arms extended overhead. Bend your knees, bringing your thighs parallel to the floor. Roll your shoulders down and away from your ears. Sink your weight back onto your heels—try lifting your toes from the mat to confirm that your weight is shifted properly. You are now in Chair pose. In order to revolve the pose, lower your arms and bring your hands to prayer in front of your heart. Twist your torso to the left, and hook your right elbow on the outside of the left thigh. Press into your hands for extra leverage to twist further. Glance down at your knees. If your right knee is protruding forward more than your left knee, make an effort to pull the right hip back in space.

Revolved Wide-Legged Forward Fold
Place your hands on your hips, and step your feet apart about four feet. Turn your feet so that your second toes are parallel to one another. (You may feel slightly pigeon-toed in this stance.) Hinge forward from the hips, as you keep your torso long and extended. Lightly place your fingertips onto the mat. Place your right hand on the ground, equidistant from your feet. Twist your torso to the left, and extend your left arm toward the sky. Try to make a straight line from fingertip to fingertip.

Supine Spinal Twist
Lie on your back, and draw your knees into your chest. Extend your arms out to either side. Shift your hips to the left by two to three inches, and gently drop your knees to the right. Keep both shoulders flat on the mat as you twist, and feel free to place your right hand on top of your thighs to intensify the stretch.

November 29, 2014
November Yoga Challenge Winner!

We are excited to announce the winner of our November Two Fit Moms yoga challenge on Instagram!

Congratulations to @frenchie63 for successfully completing all ten days of the challenge. Please contact kate@twofitmoms.com to claim your Gaiam Sol prize package that includes: a DryGrip Mat, two blocks, a yoga strap and a free download, from the Gaiam.com website, of our Yoga Rising series!

Thank you all for participating, and for a sneak peak of the December challenge poses, click HERE.

November 21, 2014
#YogaWithTFM December Challenge!

Our December yoga challenge has not yet been announced on Instagram, but you know we like to give our @TwoFitMoms followers a sneak peak of what’s to come next month. Here are the 10 poses we will be covering starting on December 1.

Welcome to our #YogaWithTFM December Challenge, sponsored by Gaiam! This month’s focus will be on balance. As always, this challenge will be open to all levels, and modifications will be given each day on our website.

Be sure to follow @TwoFitMoms, @laurasykora, @masumi_g and @gaiam on Instagram, and remember to always use the #YogaWithTFM hashtag when posting challenge photos.

Need help preparing for this challenge? Check out our Balance practice available for purchase here.

November 21, 2014
8 Poses to Energize Your Morning

You may be wondering how to develop a morning yoga practice if you aren’t a morning person. We’ve mentioned it in the past, and we will say it again—baby steps are the answer! Rather than setting your alarm clock 90 minutes earlier than usual, start by taking baby steps. Set yourself up for success by setting attainable goals. Perhaps a 5:30 am wake-up time will never fit your lifestyle, but a 6:30 am wake-up time may be palatable and sustainable. Even thirty minutes is enough time to set a daily intention, take a few deep breaths, stretch the body, raise the heart rate, and start each morning feeling peaceful and accomplished.

A few rounds of sun salutations, a series of core-strengthening exercises, and a number of warrior poses that fire up the leg muscles are a great way to stretch the body and break a sweat in a short period of time. Try each of the strengthening poses below, and once you are familiar with each of the poses and can hold each pose for five full breaths, repeat the sequence at a faster pace. Remember to practice the sequence on both sides of the body.

Down dog
Although it’s often called a “resting pose”, the entire body remains active in downward facing dog—Fingers grip the mat, biceps roll forward, shoulder blades move down the back, quadriceps pull up and away from the knees, and the core is engaged.

3-legged dog
For the most effective hamstring stretch, flex your top foot, and make an effort to keep all five toes of your lifted leg pointing down toward the ground. If you find your toes pointing to the side, lower your raised leg, and focus on keeping both hips equidistant from the mat.

Core Exercise
This effective exercise will strengthen the core without the need for a single sit-up or crunch. From 3-legged dog, bring the right knee to the right tricep, and round the upper back. Return to 3-legged dog. Repeat this exercise by bringing the knee to the nose, back up to 3-legged dog, and then across the body to the left tricep. Complete the core sequence by ending in 3-legged dog.

Warrior 1
From 3-legged dog, step your right foot forward between your hands. Rise up to Warrior 1. This fundamental yoga pose is accessible to yogis of all levels. Adjust the level of difficulty to suit your needs. Build up the strength to be able to hold this pose with a 90-degree angle in the front leg. And build up the flexibility so that both hip points are turned to face the front of the mat.

Warrior 2
With the hips facing the side of the yoga mat (rather than the front), most students find the alignment of Warrior 2 to be a bit easier than Warrior 1. Remember to breathe deeply, keep the core engaged, and resist the urge to lean toward the front of the mat. Keep your shoulders stacked right over the hips.

Reverse Warrior
Continue to strengthen your legs in a warrior pose, but add a side stretch to loosen up the intercostal muscles that run between the ribs.

Modified Side Angle Pose
Enjoy the benefits of a feel-good side stretch in this modified version of side angle pose. While the full expression of the pose bring the fingertips to the floor, this less intense modification allows the forearm to rest on the front thigh.

Triangle Pose
Triangle pose will feel like a welcome relief after holding so many poses that require a 90-degree angle in the front leg. Enjoy the stretch.

If you would like to practice with us and try our full 20-minute Good Morning Flow, CLICK HERE!

November 14, 2014
Day 10: Scorpion Pose or Vrschikasana

Welcome to Day 10 of the November #YogaWithTFM 10-Day Challenge! Today’s pose is Scorpion or Vrschikasana.

See the video below for a tutorial on how to get into Scorpion Pose, and keep in mind these three tips:

1. Do not force yourself deeper by dumping into your low back. Keep your abdominals engaged and move slowly.

2. As you curl your legs to scorpion, start to drop your chest as a counterweight.

3. Always think about bringing your head up to your feet, not your feet down to your head!

Please remember to warm up before participating in any challenge. If you would like to practice with us, download our 24-minute Backbends Practice class here.

[KGVID poster=”http://www.twofitmoms.com/wp-content/uploads/2014/11/Video-Nov-09-2-16-44-PM_thumb19.jpg” width=”640″ height=”360″]http://www.twofitmoms.com/wp-content/uploads/2014/10/Video-Nov-09-2-16-44-PM.mov[/KGVID]

November 9, 2014
Day 9: One-Legged King Pigeon or Eka Pada Rajakapotasana

Welcome to Day 9 of the November #YogaWithTFM 10-Day Challenge! Today’s pose is One-Legged King Pigeon or Eka Pada Rajakapotasana.

See the video below for a tutorial on how to get into One-Legged King Pigeon, and keep in mind these three tips:

1. Props! Use a block if your hips are tight, use a strap to work the overhand grip.

2. Keep your abdominal muscles engaged to protect your low back.

3. Make sure to open up your quadriceps and front body before trying any of the variations shown in the video below.

Please remember to warm up before participating in any challenge. If you would like to practice with us, download our 24-minute Backbends Practice class here.

[KGVID poster=”http://www.twofitmoms.com/wp-content/uploads/2014/11/Video-Nov-08-2-50-37-PM_thumb15.jpg” width=”640″ height=”360″]http://www.twofitmoms.com/wp-content/uploads/2014/10/Video-Nov-08-2-50-37-PM.mov[/KGVID]

November 8, 2014
Day 8: Wheel Pose or Urdhva Dhanurasana

Welcome to Day 8 of the November #YogaWithTFM 10-Day Challenge. Today’s pose is Wheel Pose or Urdhva Dhanurasana.

See the video below for a tutorial on how to get into Wheel Pose, and keep in mind these three tips:

1. Keep your feet parallel and thighs hugging into the midline.

2. If you are just beginning… Try pushing into your feet and lifting your hips first, then slowly push into your hands coming onto the crown of you head.

3. Keep your abdominal muscles engaged to protect your low back.

Please remember to warm up before participating in any challenge. If you would like to practice with us, download our 24-minute Backbends Practice class here.

[KGVID poster=”http://www.twofitmoms.com/wp-content/uploads/2014/11/Video-Nov-07-2-48-02-PM_thumb14.jpg” width=”640″ height=”360″]http://www.twofitmoms.com/wp-content/uploads/2014/11/Video-Nov-07-2-48-02-PM.mov[/KGVID]

November 7, 2014
Balanced Body, Balanced Mind

As busy mothers, yoga instructors and business owners, we are on the constant quest to live balanced lives. With young children to care for and multiple schedules to juggle, there’s hardly a moment in the day that isn’t pre-scheduled with children’s activities, meal preparation or work obligations.

At first glance, it seems counterintuitive to add a yoga practice to a seemingly never-ending list of daily tasks, but we realize that the intense focus required to maintain balance and alignment on the yoga mat is the same focus necessary to navigate life’s many challenges and obligations. Whether you have a pending deadline at work, an hour of traffic during your commute, or a house full of kids, your ability to manage stress and face the day will seem that much easier after an intense yoga class.

Practicing on the mat is perfect training for managing a stressful, busy schedule off the mat. Each balance pose requires an even breath and a commitment to focus solely on the current posture. A balance practice gives no thought to the poses that come before the present moment. Each balance pose, just like each life task, can be successfully performed with this strategy of focusing and dedicating one’s undivided attention to the effort. Test your own strength and hone your balance skills by practicing the seven poses below. Remember to breathe deeply, find a focal point in each posture to help maintain your balance, and practice on both sides of your body.

If you would like a complete yoga practice, the postures shown below are featured in our Downloadable Balance Practice class.

Tabletop Variation: Begin in tabletop position with shoulders stacked over wrists and hips stacked over knees. Slowly extend your left arm and your right leg. Engage your core, find your balance, and remember to breathe. Return to tabletop position.

Modified Side Plank: From tabletop position, begin to shift your weight into your left hand and left shin. Bring your right foot in line with your left foot. Once you feel stable, slowly lift your right leg so that it is parallel to the mat. Extend your right arm toward the sky, and remember to keep your hips lifted.

Tiger Pose: From Modified Side Plank, return to tabletop position, and test your balance with tiger pose. In Tiger pose, opposite hand and opposite foot connect for a feel-good backbend. If your flexibility allows, try an overhand grip!

Hand-to-Big-Toe Pose: After testing your balance on the floor, come to a standing position with your hands on your hips. Begin to shift your weight into your right foot. Bend your left knee, and lift it so that your left hip is inline with your left knee. Wrap your “peace fingers” (index and middle fingers) around your left big toe, and seal the grip with your thumb. Feel free to balance with a bent knee. If you feel stable, begin to extend your left leg. Roll your shoulders back, pull your left hip back in space, and breathe deeply.

Half Moon Pose: It’s not easy to stack the shoulders and hips while balancing on one foot. Be patient, move slowly, and keep your gaze downward until you are able to balance with ease. If you feel stable, challenge yourself by gazing out to the side or up toward your extended arm.

Sugar Cane Pose: This is a challenging balance pose that happens to also be a great chest-opener and hip flexor stretch. From Half Moon pose, bend your top leg, and catch the pinky side edge of your foot with your hand. Kick your foot firmly into your hand to create resistance to maintain your balance. Enjoy the stretch, and then slowly transition back into Half Moon pose before lowering your leg to the mat.

Crow Pose: Most yoga students begin their arm balance journeys with this pose. For a step-by-step tutorial, click here.

November 7, 2014
Day 7: King Cobra Pose or Bhujangasana (Toes to Head)

Welcome to Day 7 of the November #YogaWithTFM 10-Day Challenge! Today’s pose is King Cobra Pose or Bhujangasana (Toes to Head).

See the video below for a tutorial on how to get into Cobra Pose, and keep in mind these three tips:

1. Don’t get discouraged if your toes do not reach your head! Do not push your body beyond its physical limits. You will still benefit from the deep chest-opening stretch.

2. Do not force your arms to straighten completely. Your ability to completely straighten your arms will be dependent upon your flexibility. It is safer to maintain a slight bend in the elbows than to force the arms to straighten and strain the back.

3. Create an even backbend throughout the length of your spine, and remember to breathe!

[KGVID width=”568″ height=”320″]http://www.twofitmoms.com/wp-content/uploads/2014/10/KingCobra.mov[/KGVID]

Please remember to warm up before participating in any challenge. If you would like to practice with us, download our 24-minute Backbends Practice class here.

November 6, 2014