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Preview: Yoga Tips for Ladies

Yoga Tips for Ladies



The Dallas Personal Trainers from Lady Trainers To Go publishes this page to provide a daily stream of Yoga tips and poses to help women optimize their exercise routines. If you enjoy Yoga, bookmark this page, it's updated on regular basis and will provid



Last Build Date: Wed, 16 Jul 2008 13:23:17 +0000

Copyright: Copyright 2008
 



Yoga Tips for Women: Shoulder Stand

Wed, 16 Jul 2008 13:23:17 +0000

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.




Yoga Tips for Women: Plough

Tue, 13 May 2008 12:07:09 +0000

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.




Yoga Tips for Women: Seated Straddle Stretch

Wed, 16 Apr 2008 07:33:24 +0000

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.




Yoga Tips for Women: Frog Pose

Thu, 10 Apr 2008 13:07:09 +0000

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.




Yoga Tips for Women: Kneeling side plank and Full side plank

Tue, 01 Apr 2008 14:23:22 +0000

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.




Yoga Tips for Women: Standing Splits

Thu, 27 Mar 2008 10:20:33 +0000

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.




Yoga Tips for Women: Airplane Pose

Wed, 12 Mar 2008 14:17:21 +0000

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.




Yoga Tips For Women: Pyramid

Thu, 17 Jan 2008 13:18:53 +0000

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.




Yoga Tips for Women: Standing Chest Stretch

Fri, 26 Oct 2007 11:14:36 +0000

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.




Yoga Tips for Women: Plank

Tue, 25 Sep 2007 10:15:11 +0000

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.




Yoga Tips for Women: Extended Angle

Thu, 13 Sep 2007 12:09:57 +0000

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.




Yoga Tips For Women: Boat

Tue, 28 Aug 2007 14:57:17 +0000

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.




Yoga Tips for Women: Sun God

Tue, 07 Aug 2007 05:53:32 +0000

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.




Yoga Tips for Woman: Balancing Half Moon

Thu, 02 Aug 2007 10:40:44 +0000

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.




Yoga Tips for Ladies: Upward Facing Dog

Wed, 25 Jul 2007 12:24:05 +0000

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.