That's Fithttp://www.thatsfit.comThat's Fithttp://www.thatsfit.com/media/feedlogo.gifThat's Fithttp://www.thatsfit.comen-usCopyright 2012 Weblogs, Inc. The contents of this feed are available for non-commercial use only.Blogsmith http://www.blogsmith.com/Stress-Reducing Yogahttp://www.thatsfit.com/2011/03/30/stress-reducing-yoga/http://www.thatsfit.com/2011/03/30/stress-reducing-yoga/http://www.thatsfit.com/2011/03/30/stress-reducing-yoga/#commentsFiled under: ,


Most of us live busy lives, but it's important to take some time to relax. This seven-minute yoga routine helps to stretch your muscles and unwind your mind so you'll have more energy to give later!



Mandy Ingber is a health and wellness advisor. Her motto "having the body you want begins with loving the body you have" is based on the idea that we can start feeling good at any fitness level. She is the producer and creator of the yoga-hybrid fitness DVD "Yogalosophy," which you can find on her website. Her celebrity clients include Jennifer Aniston, and she is regularly featured in Self, Glamour and InStyle, and has appeared on such television shows as the "Today" show, "Good Morning America Health," E's "Access Hollywood" and "Extra." Ingber was born and bred in Los Angeles and was raised on yoga and brown rice.

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]]>fitnessmandy-ingberyogayoga videoyogalosophyMandy IngberWed, 30 Mar 2011 14:00:00 ESTWe Tried It: Yoga Tune Uphttp://www.thatsfit.com/2011/02/16/we-tried-it-yoga-tune-up/http://www.thatsfit.com/2011/02/16/we-tried-it-yoga-tune-up/http://www.thatsfit.com/2011/02/16/we-tried-it-yoga-tune-up/#commentsFiled under: , ,

Yoga Tune Up

We all have our strengths and weaknesses when it comes to exercise. For me, pushing my limits to see how fast or strong I can be is a piece of cake -- I'm stubborn and competitive, and I'd much rather give it everything I've got for 30 or 45 minutes than give half an effort for 90, you know? Go hard or go home!

The downside to this, of course, is that my muscles are generally really, really tight. My flexibility is laughable, even though I do make a point to spend at least a few minutes stretching after most of my workouts. The obvious answer is to get a massage, but, well, my budget is more of the DIY variety.

Yoga Tune Up is designed for people like me -- people whose muscles desperately need the knots worked out but aren't likely to seek out a professional to do it. There is an Upper Body Therapy Ball Series and a Lower Body Therapy Ball Series, or you can get the Full Body Therapy Ball Series, which includes both Upper and Lower, which is what I tried.

The kits include two small rubber balls that you use for massage, along with audio CDs (Upper Body and Lower Body are each 45 minutes) and visual guides. The visual guides show you the different positions for the balls and how you should hold your body and move while the balls are in those positions.

The Upper Body Therapy Ball Series has three sections focusing on the upper back, shoulders and rotator cuffs, and neck and jaw. The Lower Body Series is also split into three sections, working with the lower back, hips and buttocks, and claves and feet.

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Pluses: This has done a world of good for me, especially for my neck and shoulders, which tend to get especially tense. After just one session, I noticed less discomfort and increased flexibility. It's also quite simple to modify -- if you have an area that's particularly tight, you can pause the CD and stay on that spot, or if there's a muscle that's overly tender, it's easy to just use less of your body weight while rolling over the ball.

I also found the calves and feet section helpful -- I've had issues with plantar fasciitis in the past and have done some similar work with tennis balls for recent flare-ups, but there's something about these rubber balls that really seem to get in there and loosen things up.

Also, once you've used the audio guide a time or two, it's easy to just grab the balls and do a quick massage on your own to target the areas that really need it. Because, let's face it, we don't all have 45-90 minutes to spare for a massage every day!

Minuses: I had a rather hard time figuring out the placement of the balls for the lower body and hips and buttocks. I have a basic knowledge of anatomy -- pretty average, I would say -- but I found myself referring back to the visual guide over and over to make sure I was doing it right. That being said, I did not have that problem with any of the sections in the Upper Body Therapy Ball Series, so I don't know if the problem was more with my inability to picture my own lower back and booty or if the directions weren't as clear.

Takeaway: The premise is so simple but tremendously effective. And considering you can get the Full Body Therapy Ball Series, including the balls, for $44.95, I can't recommend this enough. How often do you come across something easy and affordable that's truly beneficial to your health?

Interested in winning your own Yoga Tune Up Therapy Ball set? We're giving the Upper and Lower Therapy Ball Series away to a lucky That's Fit reader. Head over to the original giveaway post to enter, but hurry -- the giveaway ends Friday!

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]]>massagestretchingyogayoga tune upKristen SeymourWed, 16 Feb 2011 10:00:00 ESTYoga Tune Up Giveawayhttp://www.thatsfit.com/2011/02/14/yoga-tune-up-giveaway/http://www.thatsfit.com/2011/02/14/yoga-tune-up-giveaway/http://www.thatsfit.com/2011/02/14/yoga-tune-up-giveaway/#commentsFiled under: ,

woman with rubber ballsYoga Tune Up

Most people agree that massage is beneficial, especially when you're following a tough fitness routine. After all, when your muscles and ligaments tighten up, you can experience imbalances, discomfort and even injury.

While popping over to the spa for a weekly massage isn't in everyone's budget, there's an at-home, DIY option that pretty much everyone can afford -- Yoga Tune Up.

Yoga Tune Up, created by Jill Miller, utilizes your body weight, two small rubber balls, and an audio guide and a visual guide to roll and knead out damaged muscle tissue all over your body. It combines yoga, calisthenics, corrective exercise and body therapy in an Upper Body series and a Lower Body series, allowing you to easily target the areas that really need work.

This week, one lucky That's Fit reader will win his or her own Yoga Tune Up Therapy Balls Upper Body series and Lower Body series.

To enter, tell us what part of your body is most in need of a massage.
  • The comment must be left before 5 p.m. ET, Friday, February 18, 2011.
  • You may enter only once.
  • One winner will be selected in a random drawing.
  • One winner will receive Yoga Tune Up Therapy Balls Upper Body and Lower Body series (valued at $49.90).
  • Open to legal residents of the 50 United States, the District of Columbia and Canada (excluding Quebec) who are 18 or older.
  • Click here for complete Official Rules. Winner will be notified by e-mail, so be sure to check next week to find out if you've won!

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]]>diygiveawaymassagemusclesyogayoga tune upKristen SeymourMon, 14 Feb 2011 11:00:00 ESTAb-Flattening Yoga Workouthttp://www.thatsfit.com/2011/02/09/ab-flattening-yoga-workout/http://www.thatsfit.com/2011/02/09/ab-flattening-yoga-workout/http://www.thatsfit.com/2011/02/09/ab-flattening-yoga-workout/#commentsFiled under: , ,


We are all looking for those ever-elusive, perfectly taut "Jennifer Aniston" abs. Abdominal exercises give you more than just a flat tummy. They can provide something much deeper and longer lasting: a connection to who you really are and how to get what you want in life. The point just below the belly button within an inch is the area that many Taoist yoga masters claim that all of our excess energy that we cultivate is stored. It is called the lower tan dien and is the original cell of your body. It is where you were connected to your mommy when you were in the womb, and it has been the seed of the body you inhabit today. It is also related to the third chakra, which is directly related to the powers of desire, knowing who we are and what we truly want.

This area is activated by the color yellow and is supported by certain abdominal exercises and the core work that we will do in this ab-blasting yoga routine. I have also incorporated some heat-generating movements to increase the heart rate and speed up the metabolism.

When you do this workout, if you can keep in mind that you will get much more than abdominal strength in the end, it will be incredibly inspiring.



Mandy Ingber is a health and wellness advisor. Her motto, "having the body you want begins with loving the body you have," is based on the idea that we can start feeling good at any fitness level. She is the producer and creator of the yoga-hybrid fitness DVD, "Yogalosophy," which you can find on her website. Her celebrity clients include Jennifer Aniston, and she is regularly featured in Self, Glamour and InStyle, and has appeared on such television shows as the "Today" show, "Good Morning America Health," E's "Access Hollywood" and "Extra." Ingber was born and bred in Los Angeles and was raised on yoga and brown rice.

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]]>ab workoutabsflat bellyyogayogalosophyMandy IngberWed, 09 Feb 2011 12:00:00 ESTSweating It Offhttp://www.thatsfit.com/2011/01/18/sweating-it-off/http://www.thatsfit.com/2011/01/18/sweating-it-off/http://www.thatsfit.com/2011/01/18/sweating-it-off/#commentsFiled under: , ,

bikram yogaGetty

After celebrating the small stuff, I was rewarded with an even better prize -- I'm down six pounds! Not only do I fit into all of my pants again, but I don't have those dreaded marks when I wear my skinniest jeans and my jackets close properly. I also have more energy, which means that waking up in the morning isn't as grueling on dark winter mornings as it was before the holidays.

How did I do it? Well, I took a magic pill called eating right. After admitting my love affair with carbs and my tipping of the caloric intake, I had a serious talk with myself. And with a little bit of willpower and a lot of self-encouraging, I've gone from "more bread please" to "an extra serving of greens." The change hasn't been outrageously radical, but it has had a positive effect. And when I feel better about myself, I feel better about trying new things: Enter Bikram yoga, a style of flowing postures that are performed in a heated room.

It's no secret to regular readers of this column that I need to seriously scorch some calories. But after the binge incident, I didn't want to go too far out of my comfort zone lest I derail my confidence, so I decided to go for a yoga sweat session at my local studio. I've studied Iyengar yoga in the past (in fact, I went to the famed studio in India at one point) and figured the 90-minute series of flowing poses would be a good match for me. I also liked the fact that it is warm in the studio. I read somewhere the other day that when you're hot you burn more calories. And I figured I can maybe sweat some of this extra fat off me.

I arrived at the studio and was immediately intimidated. People were mulling about the studio in their hot pants and sports bras chatting about coconut water. And I almost hightailed it out of there when the woman at the desk seemed to give me the once over and dismiss. But I was determined to finish what I came to do.

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When it was time for class, I laid out my mat in the back and looked around for props. Iyengar is very focused on tools to achieve the proper alignment while Bikram is more about pushing your personal limits to achieve the posture.

We began the class with our eyes closed doing a breathing exercise that I was unfamiliar with. The teacher called out instruction and corrections, but since I had never done the moves and had my eyes closed, I didn't realize I was doing it incorrectly until I snuck a peek. Once we started to move and flow, I felt like I had entered the zone. Some of the poses -- eagle, tree and triangle -- are ones that I love to do. I moved in rhythm with my breath, the voice of instruction and those around me. It felt almost as I was performing a dance, and my self-consciousness washed away with every exhale. And I sweated -- a lot.

After the relaxation portion, I felt stronger, more focused, and, honestly, a little thinner. Now if I could just somehow avoid the changing room (it was a mass of people, stinky clothes and gross towels), the entire experience would be my personal fitness nirvana. Now, please pass the coconut water.

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]]>bikram yoganewlywed-gainthe newlywed gainyogaJenna MahoneyTue, 18 Jan 2011 13:00:00 ESTNaked Yoga: We Tried Ithttp://www.thatsfit.com/2011/01/14/naked-yoga-we-tried-it/http://www.thatsfit.com/2011/01/14/naked-yoga-we-tried-it/http://www.thatsfit.com/2011/01/14/naked-yoga-we-tried-it/#commentsFiled under: , ,

yoga undressedAmazon.com

I am one of those people who feels clumsy and ungraceful when I do yoga in the best of circumstances, so when I first heard about naked yoga classes, the idea filled me with dread. I simply couldn't imagine the amount of confidence -- and shaving -- something like this would require.

I declined an invitation to try a class and a private lesson at a recently opened naked yoga studio, even after I was assured the lights would be dimmed and no one was interested in checking me out.

Then I received a copy of the new video series "Yoga Undressed." If I were ever going to try unclothed exercise in any form, this was more my speed. Not that striking a pose without clothes was on my bucket list or anything, but I admit I was a little curious.

Would it be an enlightening experience that helped me change my relationship with my body like the package copy promised? Or would it be creepy and disturbing like that time in my college women's study class when the instructor encouraged us to view our private parts with a mirror? I figured I might as well find out in the privacy of my own home, at a time when no one was around, maybe with garbage bags taped over the windows.

More We Tried It

Even before I double-locked the doors and cued the DVD, I couldn't shake my discomfort. For starters, the covers of the "Yoga Undressed" DVD series feature gorgeous models depicted in the most contorted positions imaginable. Not one of them seems to have an ounce of unnecessary fat or a ripple of firm muscle that doesn't look as if it has been carved by Michelangelo himself.

Intellectually I know that yoga is not supposed to be about having the perfect body, but emotionally I found these images intimidating. They made me hyperaware of even my slightest imperfections. Simply reaching for the remote seemed to make my inner thighs jiggle, my bra bulge expand and my tummy bunch up in rolls.

I stood there for a long time, finger poised on the play button, my baggy T-shirt and sweats still shielding me from reality. I really felt like wussing out. All that's left to do is whip off my clothes, I said to myself, and I will finally be able to celebrate both my higher self and my nether regions.

I would love to be one of those women who loves skinny dipping, but alas, I can barely try on pants in a communal dressing room. I decided to take a striptease approach and ease into my nakedness slowly, so I sat down on the mat and removed my socks.

When I finally did start the video, it was obvious from the first frame that I was right about the shaving thing. These girls definitely know their way around a razor, whereas I rarely shave above the knee except for special occasions. The instructor faced the camera in a seated, cross-legged lotus position with her well-trimmed vajayjay on full display.

Of course, that's not the point. The point is to free your spirit and learn to love yourself warts and all by following this elegant, flowing practice in the buff, or at least in bare feet.

I did finally did work up the nerve to take it all off, but I lasted for only about 15 seconds. Part of the reason for this was my Beavis and Butt-head moment when the instructor explained the practice was from the kundalini school of yoga. Then I totally lost it when she went into a downward dog. Despite the strategic camera angles, all I could think of was the Seinfeld episode where Jerry explained the difference between good naked and bad naked. The instructor was inspiring and amazing, but following her lead I felt like a whole lot of bad naked. By the next asana, I quickly rushed to cover up my "asana" once again.

I want to point out that my apprehension at exposing my body, even when no one else was around to judge, definitely says more about me than "Yoga Undressed." The videos are well instructed, beautifully shot and tastefully executed. As the narrator said, yoga in the nude should make you feel like the bold goddess you really are, giving you permission to feel at home in your own skin. I agree with this concept wholeheartedly. If you are on a mission to build self-esteem and enhance your body image, I highly recommend this series as an excellent starting point.

As for me, I'm not there yet. I'm just not ready to let it all hang out with my rump in the air and my boobs stretching toward the floor. For me, the few seconds I exposed myself to nobody but myself was an absolute moment of vulnerability. Whether it's because I'm a victim of a puritanical society, the product of a repressed upbringing, or just an uptight, immature woman by nature, I admit that I have a long way to go before I will ever be able to do these routines in my underwear, let alone my birthday suit.

Have any of you tried naked yoga? I'd love to hear about your experience. Oh, one last note: If you feel like you want a little shot of self-confidence before you do a naked yoga practice, check out the new "Look Better Naked" DVD staring Jessica Smith. No nudity, but it's a great collection of workouts.

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]]>dvd reviewsnaked yogawe-tried-ityogayoga undressedLiz NeporentFri, 14 Jan 2011 12:00:00 EST"Stacy McCarthy's Yoga Body Power Yoga" DVD Reviewhttp://www.thatsfit.com/2011/01/12/stacy-mccarthys-yoga-body-power-yoga-dvd-review/http://www.thatsfit.com/2011/01/12/stacy-mccarthys-yoga-body-power-yoga-dvd-review/http://www.thatsfit.com/2011/01/12/stacy-mccarthys-yoga-body-power-yoga-dvd-review/#commentsFiled under: ,

stacy mccarthy's yoga body power yoga dvdamazon.com

Stacy McCarthy's Yoga Body Power Yoga DVD is unlike most yoga DVDs in that it's actually an unscripted ashtanga yoga class with a large number of students, all of whom do each pose a little differently based on their ability.

McCarthy has more than 20 years of experience in health and fitness, and turned to yoga in the '90s after years of devoting herself to cardio and strength training. "My old way of fitness, using primarily cardio and weights, was about blasting the music so I was distracted as I judged myself in the mirror. Then I found yoga," she said on her website.

Her Yoga Body Power Yoga workout incorporates poses that are designed to increase strength and flexibility while bringing one into a state of meditation. So did it do the job? Let's find out.

Level of Difficulty
Intermediate to advanced.

Next-Day Soreness
Moderate and only in specific areas -- for me it's my inner thighs and the chest/shoulder region.

Who's It For?
Those looking for a fast-paced yoga class that still manages to appeal to the mental/spiritual side of yoga will enjoy McCarthy's approach.

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Likes
I loved how quickly the class progressed from one asana to the next. McCarthy has a good yoga voice -- calming but not snooze inducing -- so it was very easy to listen to her. The workout hit every part of my body and every type of muscle since different poses challenged my balance, flexibility and strength. At the end, my muscles were both exhausted and energized (and, let's be honest, a bit shaky), which to me is the sign of a good yoga class.

Dislikes
The reason this isn't a beginner workout isn't because the moves are so difficult but rather because there's not a great deal of instruction for those new to yoga. McCarthy cues well for breathing, but she goes back and forth between calling poses by their Sanskrit and English names, which can be confusing to newbies, and there's no mention of how most poses should be done. However, I don't think I should really consider this a dislike, because it's just not made for beginners. If you have some experience with yoga, it's a very manageable workout.

The only other complaint is that there were a few sound issues that were quite distracting. The class is held outside, and I'm not sure if it's the fountain, wind or something else, but occasionally there's some really loud background noise. And just as she takes you into corpse pose, there's an airplane noise that made relaxing really difficult. I know that's picky, but I would have enjoyed the workout more with better sound quality.

Bottom Line
This is a solid yoga workout that left me feeling flexible and strong at the end -- it was a great complement to some hard cardio workouts I've incorporated throughout the week. I can't say that it's my absolute favorite, but I like McCarthy's style and I'm very likely to recommend this to friends who are looking to mix up their yoga routines.

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]]>ashtanga yogadvd-reviewsflow yogapower yogastacy mccarthystacy mccarthy yoga body power yogayogaKristen SeymourWed, 12 Jan 2011 11:00:00 ESTYogis for Haiti Day: Join the Movement on January 12http://www.thatsfit.com/2011/01/10/yogis-for-haiti-day-join-the-movement-on-january-12/http://www.thatsfit.com/2011/01/10/yogis-for-haiti-day-join-the-movement-on-january-12/http://www.thatsfit.com/2011/01/10/yogis-for-haiti-day-join-the-movement-on-january-12/#commentsFiled under: , ,

Gregory Bull, AP

It's been almost a year since the 7.0-magnitude earthquake struck Haiti, devastating the capital and largest city, Port-au-Prince and severely injuring, killing or affecting millions of people.

Off the Mat, Into the World -- a global community of yoga practitioners for social change -- is launching a call to action to help our neighbors in Haiti on the anniversary of this catastrophe.

"We believe in the power of the yoga community to come together and make a difference," said Suzanne Sterling, co-founder of OTM. "As part of that, we initiate humanitarian projects all over the world, and Haiti is a major focus for us because not enough is getting done over there."

Their efforts started last year when 40 yoga studios were assembled and raised more than $18,000 in one day for Partners in Health, a medical nonprofit that has long worked in Haiti. "We demonstrated our ability to come together as community, rally for a dire cause and make a significant financial impact."

This year, the organization wants to go even bigger.

Yogis for Haiti Day will be held on the anniversary of the earthquake, January 12, to honor the people of Haiti and all that they have been through over the past year. The goal is to raise $40,000 and send a strong message to the Haitian community that they have not been forgotten.

As part of this day, the entire yoga community is invited to practice for Haiti and support relief efforts. Individuals can dedicate their yoga practice to the Haitian people and fundraise/donate to the cause. Yoga studios are also joining forces and being asked to give a percentage of that day's revenue (suggested is 25-50 percent). While the amount raised is important, what is more important according to OTM is the collective global efforts to support this essential cause where millions of people are still in great need.

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A study by the Inter-American Development Bank, as reported by The New York Times, estimated that the total cost of the Haitian disaster was between $7.2 billion to $13.2 billion, based on a death toll from 200,000 to 250,000. Another 1.5 million Haitians were displaced from their homes. Six months after the earthquake, a mere 28,000 had moved into new homes. At the end of October, announcements came of the country's cholera outbreak, in which almost 100,000 people have been infected and more than 2,100 have died.

"Yoga means union," said Sterling. "So it makes sense to unify here because we know the power of the yoga community can be huge."

Here are some specific ways to take part in Yogis for Haiti Day:
  • Practice seva. Host a themed yoga class commemorating this event and dedicating the collective intention to Haiti.
  • Promote Yogis for Haiti Day to your community. OTM provides a downloadable online tool kit with resources.
  • Fundraise for Haitian relief efforts. Collect donations from fellow students, studios and your community.
  • Get creative! Auction off a day with a yoga teacher, set up a viral campaign or hold a yoga party.

In addition to January 12, OTM is dedicating its Global Seva Challenge for 2011 to raising $750,000 for local Haitian nonprofits to bring long-term sustainability solutions to their community through microloans, green building, clean water and leadership life skills.

"I want the people of Haiti to know that even from depths of devastation, it's possible to rise up and become stronger than ever before," added Sterling. "Yoga tends to dismantle us in the process and then we come back better and stronger. There's no reason why this can't happen for an entire community."

For more information, visit Off the Mat, Into the World.

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]]>fit-philanthropyhaitihaiti earthquakeHaitian ReliefOff The Matoff the mat into the worldyogayoga for haitiyogi for haiti dayDeborah DunhamMon, 10 Jan 2011 11:00:00 ESTEnergize and Relax with Yogahttp://www.thatsfit.com/2010/12/30/energize-and-relax-with-yoga/http://www.thatsfit.com/2010/12/30/energize-and-relax-with-yoga/http://www.thatsfit.com/2010/12/30/energize-and-relax-with-yoga/#commentsFiled under: ,


Yoga practices the art of bringing the body, mind and emotions back to balance. There is a time for energizing as well as a time for relaxing, and we require both. In the winter it is so easy to look around and become distracted by the outside world. Finding what feels right is deeply personal and internal, so developing a routine to keep you stabilized during this time is essential. Some ways that we may energize: going to parties, shopping for friends, eating and drinking taboo foods. Some ways that we may relax: reading a book inside by the fire, taking a walk, reviewing and taking an inventory of your year, focusing on your internal rhythm through breath.

Here are several ways to tune up or tone down your yoga for the season.

POSTURES:
The following yoga routine begins with a standard yoga posture and a tune up or turn down version. Depending on your mood, you can opt for the energizing version, or you can mellow the effect with the relaxing version. Generally, poses where we open the heart and expand the chest and lungs will energize, while the forward bends, have a way of relaxing the nervous system and calming us down.


Bridge Pose:
Come to your back, legs bent and feet hip-width apart. Start with your arms by your sides. Bring your heels up to your tush. Make sure your feet are straight and parallel. Take a deep inhale. On the exhale, pull the belly in and rotate your pelvis under, keep peeling your spine off of the floor, one vertebrae at a time. Push the feet down in order to lift the hips up. Keep your chin tucked (see image below, top).
Energize: Extending each leg, one leg at a time (see below, center).
Relax: Place a block underneath your sacrum (see below, bottom).

Mandy Ingber

Mandy Ingber

Mandy Ingber




Forward Bend:
Separate your feet about hip-width apart and hang your upper body down, folding over the legs. Allow the crown of the head to dangle down towards the floor. Feel the spine release and elongate. Press the thigh bones backwards. Lift the kneecaps up. Dangle and breathe.
Energize: Place finger tips on floor, on the inhale extend and flatten out or back, on the exhale fold. Repeat 8 times (Images below, top and center).
Relax: Try bending your knees slightly, and "rag doll" the upper body (Image below, bottom).

Mandy Ingber

Mandy Ingber

Mandy Ingber



Triangle:
Step your feet about four feet apart. Turn the right foot out, and slightly angle the left foot in. Arms are extended out to the side. Breath in. On the exhale, extend and reach outward through the right arm, as you press the hips to the left. Keep opening the chest as you elongate here. Try to create a straight line from the hips to the fingertips. Keep the length after hinging from the hips. Now keep the chest open, and drop the hand down to the shin, the ankle, or maybe even the floor. Keep opening the chest. 10 breaths. Try to extend and reach through the top of the head. Try to keep the crown of the head and the tailbone in alignment (see image below, top).
Energize: As you open your heart and extend both arms out to the side. Allow your core strength and trunk to support you (see image below, center).
Relax: Try it with a block or even a chair, if you want to ease up a little (see last two images below).

Mandy Ingber

Mandy Ingber

Mandy Ingber

Mandy Ingber



One Arm Balance:
Begin in Plank. Bring the feet together. Move the right hand directly below the face. Rock your body to the side, so that you are balancing on the right hand and the outside edge of the right foot. Feet are flexed and the underside of the waist is lifting up so that your top hip is lifting up towards the ceiling. Press the bottom hand into the floor, so that you are not dumping into that right shoulder. Keep the right arm straight (but not locked). If you are super flexible to the point of hyper-extension, stay aware of not locking the elbow (see image below, top).
Energize: Lift the top leg (see image below, center).
Relax: Rest the lower knee on the floor (see image below, bottom).

Mandy Ingber

Mandy Ingber

Mandy Ingber





BREATH:
Breathing is all about expansion and contraction. The art of breathing in yoga is called Pranayama. There are two basic breathing exercises I will share with you here. The first is the energizer called breath of fire, or skull shining technique. The second is called alternate nostril breathing and is designed to bring the energy down and calm the nervous system.


Breath of Fire:
Try this for about a minute, sitting Japanese-style, with your spine straight.

1. Relax your abdomen. You can place your hands gently on your belly, as you start to get a feel for the breathing.
2. With your mouth closed, exhale strongly and quickly through your nose, contracting your abdominal muscles to push the air out in short bursts.
3. The inhale should happen relatively automatically, as the focus is on the exhale breath.

Counter-indications:
Avoid this type of breathing if your nasal passages are blocked.
Also avoid this breathing if you are pregnant, or have any heart problems.

Benefits:
Detoxifies the lungs
Energizes the body


Alternate Nostril Breathing:
Start by doing this for three rounds, from a seated position.

1. Use your right hand and close right nostril with your right thumb. Inhale through the left nostril for a four-second count.
2. Immediately close the left nostril with the right ring finger and pinky finger, as you remove your right thumb from the right nostril. Exhale thru this nostril for an eight-count.
3. Then, switch. Inhale thru right nostril for a four-count. Close the right nostril with the right thumb and exhale through the left nostril for an eight-count.

Counter-indications:
Avoid this type of breathing if you have a cold. Do not force the breathing if the nasal passages are blocked.

Benefits:
Increases brain functioning, creativity and reasoning ability
Calms the mind
Calms the nervous system

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]]>mandy-ingberrelaxrelaxing exerciseyogaMandy IngberThu, 30 Dec 2010 14:00:00 ESTElement: Yoga for Stress Relief & Flexibility DVD Reviewhttp://www.thatsfit.com/2010/12/06/element-yoga-for-stress-relief-and-flexibility-dvd-review/http://www.thatsfit.com/2010/12/06/element-yoga-for-stress-relief-and-flexibility-dvd-review/http://www.thatsfit.com/2010/12/06/element-yoga-for-stress-relief-and-flexibility-dvd-review/#commentsFiled under: , ,

element yoga for stress relief & flexibilityamazon.com

I tend to be a total holiday cliche. I overindulge and I get stressed out. This year, in an attempt to avoid gaining any weight, I've amped up my exercise routine, and while that's helping in the calorie burning department, I'm left with sore (really sore) muscles and, well, I'm still fighting off holiday stress.

Element: Yoga for Stress Relief & Flexibility appeared to be just the ticket. It offers two programs -- Stress Relief utilizes long holds and forward bends, along with a focus on breath to calm you. Flexibility features simple flowing vinyasas to promote movement and -- you guessed it -- agility. The DVD cover also claims that this sequence helps to alleviate pain, which appealed to me in a big way.

Both sequences are led by Ashley Turner, who has been teaching yoga for 10 years and holds a Masters in Counseling Psychology. It all sounds great, but would these yoga workouts be as effective as advertised?

Level of Difficulty
Intermediate

Next-Day Soreness
Moderate (though that could have something to do with other workouts)

Who's It For?
Those who want a solid mind-body yoga workout.

Likes
Turner is very likeable -- she's talented without being intimidating, and the voiceover format means that her instruction is never hampered by her position, which is something I find can be a real issue with yoga. Most importantly, though, I really liked the workouts. They were quite challenging -- I had to take a break once or twice during each segment -- but for the most part, they were all totally doable. And, Turner does an excellent job explaining what each asana should be doing, and I firmly believe that understanding what your exercise is doing for you makes it far more effective.

Additionally, this offers a solid mix of physical and emotional benefit. I felt calm as I could be at the end!

Dislikes
I can't say that I experienced much in the way of pain relief after the Flexibility segment, but it was still a great yoga workout and I'm willing to give it another try. Other than that, the only thing that caught me off-guard was a couple of "Om" chants. That's really not a dislike, it was just a little unexpected.

Bottom Line
I loved this DVD and will definitely do it again. The total DVD is 73 minutes, but each workout is only about half an hour long, so it's easy to work one in first thing in the morning or after a tough workout.

More Workout DVD Reviews:
Dance With Julianne
Core Fusion Yoga: Energy Flow
Jillian Michaels: Shred-It With Weights

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]]>ashley turnerAshleyTurnerdvd-reviewselement yoga for stress relief and flexibilityflexibilitystressyogaKristen SeymourMon, 06 Dec 2010 12:00:00 ESTYoga Gift Guidehttp://www.thatsfit.com/2010/11/26/yoga-gift-guide/http://www.thatsfit.com/2010/11/26/yoga-gift-guide/http://www.thatsfit.com/2010/11/26/yoga-gift-guide/#commentsFiled under: ,

Love to get zenned out? Don't we all. Whether you're looking to treat yourself or give your best yogi friend something she'll love for the holidays, you've come to the right place. These five gifts are something all yoga-heads will love, whether a newbie or a veteran. From essential, trendy skidless towels to create-your-own designer yoga mats, these yoga gifts are bound for happiness.

Gaiam

Gaiam Custom Yoga Mat ($35)
You don't want to get your yogi just another yoga mat. She most likely has at least one, and a favorite one at that. But, does she have a yoga mat that has been designed to match her taste, personality and lifestyle? Gaiam has a quick and easy program that allows you to customize your own yoga mat. Choose from different colors, designs, patterns, text or upload your own graphics. It's fun, creative and a very thoughtful gift for the holidays.

Amazon.com

YogiToes Groovy Skidless Towel ($64)
Nobody wants to slip and slide during downward facing dog pose. Aside from having an awesome yoga mat, yogis should have this skidless towel to keep their hands, feet and body sturdy while practicing. You can dive deep into your poses -- no matter how sweaty -- and be confident you won't slide into the person next to you. It's cute, portable and ideal for soaking up your practice. It goes right on top of the yoga mat, so there is no confusing set up involved either.

One Step Ahead

One Step Ahead V-front Demi Bike Tights ($27)
These aren't just any biker shorts. They're form fitting, soft, breathable and stylish. The V-front style prevents any bulge or uncomfortable elastic indentation into your belly. The material is extremely soft and comfortable, so not only are these shorts meant for yoga, they're lounge-able as well.

Lucy

Lucy Breathe Water Bottle ($15)
Putting your legs behind your head is no easy task. Perfect for a stocking stuffer or secret Santa gift, this water bottle represents two essential aspects of yoga -- staying hydrated and, believe it or not, breathing. Sometimes we just need that extra push; and it can all be accomplished by one big, deep, intense breath. This stainless steel water bottle is 100 percent recyclable and easily portable. Bring your water with you, and remember to breathe!

Getty

Yoga Class Package ($100-$400)
Enough with the accessories. Looking for a way to really up the ante? Gifting a class package is a sure-fire way to deepen anyone's yoga practice. Whether you opt for the week-long unlimited package or the three month 10-class package, this gift will be inspirational, meaningful and most importantly, useful. Start by finding a local yoga class and calling up to inquire about packages, deals and specials. Get in the zen!

More Fit Gifts from That's Fit:
Guys
Runners
Gym Lovers
At-Home Exercisers
Gadget Lovers

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]]>giftsholidaysskidless towelwater bottleyogayoga classesyoga matHilary WalkeFri, 26 Nov 2010 10:00:00 ESTTransform Yourself with Yogahttp://www.thatsfit.com/2010/11/24/transform-yourself-with-yoga/http://www.thatsfit.com/2010/11/24/transform-yourself-with-yoga/http://www.thatsfit.com/2010/11/24/transform-yourself-with-yoga/#commentsFiled under: ,


Without pain there is no change. But I tend to adopt the attitude of this saying: "When I truly accept where I am, I begin to transcend the feeling of pain." One of the most beneficial aspects of yoga is learning how to find that threshold, and move towards it, rather than shy away from it.

I, like most people, am a feel-good junkie. Why else would I be attracted to a job where I am paid to wear comfortable clothes, wear no make up and lead people who are taking a time out to care for themselves to the ultimate moment: savasana, where they get to float off into bliss, as they lay down for five to ten minutes. This is the "yoga" that we all imagine, right? Hugs and sitting peacefully in a cross-legged position with no earthly desires. But make no mistake, in order to truly transcend, the very darkness we resist, must be embraced. The part of ourselves that wants to be comfortable must die and be replaced with the part of ourselves that demands growth. There is no growth without change and there is no change without discomfort.

How can we reframe these old ideas we have about the sensations that we label 'torture?' Perhaps to spin the old: I'm dying! Into: "I know this is my body transforming," or "If this difficulty takes me closer to my goal, then Bring It On!"

There was a point in my personal journey with my body when I was using my very powerful energy to be hard on myself. In a sense, my destructive energy was misguided. When I became an instructor, I suddenly was using the very same force that I had been using to take myself down to uplift and fuel an entire community of individuals towards wellness. Exercise is, in some sense a destructive process. We break down the muscles in order for them to rebuild and strengthen. We face our breaking point in an effort to find the powerful voice that emerges with new sense of determination. We overcome our darkness and recreate our bodies, and mind. We send a new message to the body and our DNA knows now that more is possible.

This practice can be a guiding force in our lives, as well. The workout is a great place to experiment with this edge. I have learned from and used it as a template for how to survive a break up, my father's passing and loss of a job that I loved. The physical is a wonderful experiment for even deeper moments when we must endure emotional and psychic pain with grace and equanimity.

The six advanced Power Moves below are meant to push the envelope a little. Avoid forcing, but, try to allow your body to go a little farther than you thought possible, and notice what happens to your mind, as you metamorphosis and literally transform. The key to going deeper is not to push past the pain or to force your body, but to tolerate the feeling by staying with it rather than backing off. Once you have surrendered to the feeling, the body will settle in and transcend it without effort.

Mandy Ingber


EAGLE (See image right)
Start with your feet together. Shift you body weight into your left leg. Bend you knees, then lift your right leg up and over your left leg. If possible, hook your right toes behind the left calf muscle. Wrap your right arm underneath your left arm, crossing once at the elbows, and again at the wrists to bring your palms back together. Raise the elbows to shoulder-level, and keep your upper body lifted, as you continue to twist your legs and sink your hips down. Breathe. Repeat on the other side.

Mandy Ingber


BIRD OF PARADISE (See image below)
From Warrior 2, place your right palm to the inside of the front heel. If your hand is inside, use your arm to open the leg out to the side. Next, you are going to wrap, so reach the top arm up and back. The bottom arm wraps underneath the front bent leg. Clasp the hands, so that you are wrapping. Keep leaning the torso back as you rotate the chest open towards the ceiling. If this is enough for you, just stay here, and breathe. If you are ready to try a challenge, shift the body weight slightly forward into the front foot, while maintaining the bind, and step your left foot up to meet the right. Move the body weight into the left foot, as you slowly start to stand up. Once upright, try extending your right leg.

Mandy Ingber


KING PIGEON (See image right)
Sitting on the floor, bend your right knee in front of you and bring your left leg behind you in a straight position. The heel of your right foot is in towards your left hip. Make sure to rotate the left hip down, so that the front of your left thigh is on the floor.

For the next stage of the this posture, moving into King Pigeon, it is important that your spine and shoulders are warmed up. Bend your left leg, so that the toes are pointing up towards the ceiling. Take hold of the foot with your left hand, arch the back, and draw the left elbow up towards the ceiling. Then extend your right arm arm and lower the hand to reach the foot. Draw both elbows in and up, as you continue to arch your spine, bringing the sole of your left foot to the crown of your head, if possible. This can be very intense, so breathe deeply, 5 breaths.


SPLITS (See image below)

Start standing on your knees and extend your right leg straight out in front of you so that the heel of the foot is on the floor. Bring both hands to the floor on either side of you. Begin crawling your hands forward, as you slowly slide the right foot forward, allowing the back leg to straighten behind you. Stop at the point of intensity, where you can still maintain a comfortable breath. You may need to continue to use your hands to support you on the floor, or you can also prop a bolster or a block underneath you. For those of you that can come all the way down, extend both arms overhead, and touch the palms together.

Mandy Ingber



LOTUS (See image below left)
Begin sitting on the ground, with your left leg bent in, as if you were sitting cross-legged. Lift the right foot, and draw it towards the left groin, resting the top of the right foot on the left thigh. Sit up tall, lengthening through the crown of the head. This may feel very intense for some of you, so if this your posture today, then great. Stay here, and breathe. To move into Lotus, keep your right foot on the top of the left thigh, and draw the left foot out from underneath the right thigh. Move mindfully, as you bring the left foot to the right thigh. Breathe deeply into any intensity you feel here. If you feel acute pain, release the posture immediately.

Mandy Ingber



FROG (See image above right)
Start in table top position, with your knees directly under your hips. Keeping your hips and knees in one line, walk your knees away from each other and slowly lower down onto your forearms. Bring your shins perpendicular to the thighs and flex your feet. Draw your navel slightly in to your spine to maintain length in your lower back and breathe. To deepen the experience, move your knees farther away from each other. Breathe. Feel your hips and groin muscles opening. Breathe.

FIREFLY (See images below)
With your feet hips-width apart, crouch down and place your hands flat on the floor, directly behind your feet. Rest your hips onto your triceps, as you slowly begin to shift the weight back, while at the same time press firmly into the floor with your hands. As your feet come up, hook your toes together. Once you get comfortable here, and start developing more upper-body strength, you can extend both legs straight. Use your abdominal muscles for strength and stability, and continue to press firmly into the floor until your arms are eventually straight.

Mandy Ingber




More Yoga Moves from That's Fit
Detoxifying Yoga Workout
Balancing Yoga
Yoga Videos


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]]>mandy-ingberworkoutyogayogalosophyMandy IngberWed, 24 Nov 2010 15:00:00 ESTCore Fusion Yoga: Energy Flow Reviewhttp://www.thatsfit.com/2010/10/29/core-fusion-yoga-energy-flow-review/http://www.thatsfit.com/2010/10/29/core-fusion-yoga-energy-flow-review/http://www.thatsfit.com/2010/10/29/core-fusion-yoga-energy-flow-review/#commentsFiled under: ,

amazon.com

Core Fusion Yoga: Energy Flow contains five 10-minute workouts along with a bonus section at the end. Like the other Core Fusion DVDs, the sections are alternately taught by Core Fusion founders Elisabeth Halfpapp and Fred DeVito -- in each section, one demonstrates the moves and technique (along with three other participants in the back, one of whom is doing a less advanced modification) and the other talks you through the workout.

While the first three sections -- Energy Flow, Sun Salutations I and Sun Salutations II -- were fairly similar in their use of yoga, the other two -- Chi Gong & Hip Opener Stretches and Core & Gluteal -- were quite different, incorporating moves and techniques that were new to me.

I have to admit, I was nervous for this workout. Though I've traditionally enjoyed the Core Fusion workouts, the last one left me seriously underwhelmed. Would Energy Flow bring back my love of Core Fusion?

Level of Difficulty
Intermediate to advanced, though beginners could use the modifications to work their way up to a higher level.

Next-Day Soreness
Moderate, but surprising -- the most random movements seemed to trigger a sore spot.

Who's It For?
If you've enjoyed Pilates or Vinyasa yoga (where you flow from pose to pose), this is your workout.

Likes
The first thing I noticed about this workout was the energy. I suppose, with a title like Energy Flow, I should have expected it, but everything from the music to the tempo of the moves to the upbeat rhythm of the instructions was really energizing and positive. Halfpapp and DeVito do a great job of pushing you to your limits but still making you stop and appreciate the feel of the stretch, even when you're beginning to swear that you won't even look at another cookie if they'll just stop already!

The last two sections were really interesting to me, and I have to say I truly enjoyed them. The work we did on blocks for the Core & Gluteal section was just plain cool. And the bonus stretch felt amazing -- I think that's the main reason I'm not horribly sore from the workout.

Dislikes
I stretched, I worked my muscles, I got my heart rate up, and at the end, I felt happy and energized -- I just can't come up with a dislike on this one.

Bottom Line
Core Fusion Yoga: Energy Flow has brought Core Fusion back into my good graces. While the workout is incredibly challenging, it's also remarkably rewarding, and many of the moves are set up so that you'll really be able to monitor your progress as you improve. And, if you keep doing this, I have no doubt you will improve!

More Workout DVD Reviews:
Personal Training With Jackie: Xtreme Timesaver Training"
Core Fusion Lean and Toned
Kimberly Fowler's "The No Om Zone"

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]]>chi gongcore fusioncore fusion yoga energy flowdvd-reviewspilatesvinyasa yogayogaKristen SeymourFri, 29 Oct 2010 13:00:00 ESTCreating Balance With Yogahttp://www.thatsfit.com/2010/10/20/creating-balance-with-yoga/http://www.thatsfit.com/2010/10/20/creating-balance-with-yoga/http://www.thatsfit.com/2010/10/20/creating-balance-with-yoga/#commentsFiled under: ,


Developing a healthy relationship with the body is as important as our relationships with our friends, lovers, parents and children. It requires balance. And it's the alignment of the heart, mind, body and spirit that allows us to feel unified and present. For me, the demands of my outer relationships sometimes tend to take a priority over my relationship with my own body. However, this body is the one relationship that lasts a lifetime. Carving out space and making a date with myself to practice the following balance routine is essential.

Yoga translated means union. We all contain opposites that demand integration. Too much tension and there is no flexibility, not enough energy and nothing gets accomplished. Balance poses are an ideal way to unite these energies. The Balance poses requires us to be 100 percent present in the moment. When attempting a balance pose, notice that when you over-think it, it doesn't happen. Try to do tree pose while you are thinking about what you need at the grocery store later. Energy flows where the mind goes, so if your mind is at the market, there is no attention to your pose. Imagine how this translates into the rest of your life. Below you will find seven balancing poses. Do each pose three times; everyday and see how you progress.

Here are some key things to remember when you are balancing:

Gazing point: They say when the gaze is still, the mind is still.

Breath: When you focus on your breath and the natural rhythm of your body, the mind begins to relax. The mind needs a focus, so the breath can be a soothing solution.

Extension: Balance is largely about extension. There is a dynamic energy in balancing.

TREE
Place most of your weight on your right leg and draw your left heel to the inner thigh of the right leg. Steady your gaze and connect with your breath. Keep the left knee turning out, and gently tuck your tailbone, as you extend out throughout the crown of the head. With the hands in prayer position, press the palms together, at the same time press the inner thigh and the sole of the foot together (below, left).

Mandy Ingber


HALF CHAIR

Step the feet together. On the inhale, arms extend up over the head, as you bend into the knees, reaching back with the tush, as if to sit in an imaginary chair. Then extend your torso out over your legs. Use your lower abdominal muscles to hold you in position (above, right).

DANCER'S POSE

From a standing position, shift your weight into your left leg and grip your right foot behind you. Extend your left arm, and slowly begin to tip forward, while kicking your right leg back (below, left).

Mandy Ingber



HALF MOON POSE

Look down to the ground. Exhale, as you bend your right leg and slide your left foot closer to your right. Place your right hand onto the floor as you bend your right knee. Place the fingertips of the right hand about 6 inches out in front of the right pinky toe and start to lean out so that you are balancing on your right leg and fingertips. Stack the hips on top of each other. Just float the back leg up so that the leg and torso are in alignment. Press the right foot into the floor and extend the left arm to the ceiling. Try to open and spiral your chest to the ceiling (above, right).

ONE ARM BALANCE

Begin in Plank. Bring the feet together. Move the right hand directly below the face. Rock your body to the side, so that you are balancing on the right hand, and the outside edge of the right foot. Feet are flexed and the underside of the waist is lifting up. So your top hip is lifting up towards the ceiling. Press the bottom hand into the floor, so that you are not dumping into that right shoulder. Keep the right arm straight (but not locked). If you are super flexible to the point of hyper-extension, stay aware of not locking the elbow (below, left).

Mandy Ingber



CROW

Start with you feet hips width apart. Place your hands on the floor just in front of your feet, palms spread wide, wrists parallel to the front of your mat. Hook your knees into your armpits, or just to the outside, and slowly tip your body weight forward until your feet begin to come off the floor. Keep pressing firmly into your hands. Once you are balancing, bring your feet together and up towards your tush (above, right).

BOAT

Balance on your sit bones. Extend your arms straight out in front of you, parallel to the floor, and lift your chest and sternum upward as you gaze up. Extend your legs so that your toes are at eye level. Balance here, using your lower abdominal muscles (below).

Mandy Ingber


More Yoga on That's Fit:
Detox With These Poses
Our Favorite Yoga Videos
Yoga for Men


Mandy Ingber is a health and wellness advisor. Her motto, "having the body you want begins with loving the body you have," is based on the idea that we can start feeling good at any fitness level. She is the producer and creator of the yoga-hybrid fitness DVD, "Yogalosophy," which you can find on her website. Her celebrity clients include Jennifer Aniston, and she is regularly featured in Self, Glamour and InStyle, and has appeared on such television shows as the "Today" show, "Good Morning America Health," E's "Access Hollywood" and "Extra." Ingber was born and bred in Los Angeles and was raised on yoga and brown rice.


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]]>balancemandy-ingberyogaMandy IngberWed, 20 Oct 2010 11:00:00 ESTDetoxifying Yoga Workouthttp://www.thatsfit.com/2010/09/20/detoxifying-yoga-workout/http://www.thatsfit.com/2010/09/20/detoxifying-yoga-workout/http://www.thatsfit.com/2010/09/20/detoxifying-yoga-workout/#commentsFiled under: ,


What if I told you that you already have a perfect body? Look in the mirror: It's within you. I have given health and fitness advice to women with some of the best bodies in Hollywood, including Jennifer Aniston and Reese Witherspoon, and you are equipped with the exact same components of your favorite stars: a body, heart, mind and spirit. The key to getting the body you want is aligning these components. A great place to start is by cleansing and detoxifying. Follow my step-by-step guide below, and you'll begin your journey to having the body you deserve.

1. Detoxify the mind. First, I recommend you lose toxic self-talk. Let's perfect a new perspective: "Even if nothing changed, I have a perfect body." In fact, your body's natural state is health, and its job is to constantly eliminate what is no longer necessary. I should know: Having spent a lot of my life being hypercritical, forcing my body and depriving myself, I had actually convinced myself that this was motivation. It turns out that when I remove that slave-driving voice and replace it with healthy choices, my body falls into place effortlessly, and I actually begin to develop the loving relationship with myself that I crave. My food cravings subside because I am getting the right kind of nurture, and it isn't through ice cream.

Each morning, start the day with a short meditation. This literally means five minutes of mindful breathing -- simply inhale and exhale. While doing this, set an intention. "I love my body exactly the way it is today" or "I am taking care of myself today."

2. Notice your breath. The breath is the pathway from the mind to the body, and when you breathe, you are going to feel more. Breathing brings us into the present. Use this during your meditation or come back to this at the beginning of your practice or when you sit down to eat. During exercise, some emotions may come up, and they are all good, because that is your fuel. And that is what you have been stuffing down with those desserts and beverages. There is no difference between negative and positive emotions; they are simply energy for you to use. The breath will eliminate what is no longer needed, which is alchemy for transforming your anger, grief or even joy into pure energy. Use it as you like.

3. Move your body. The mind/body union can happen during any physical activity -- not just yoga. But try to bring yoga into your walk, run, cycle or elliptical routine by bringing intention and awareness of your body and breathing into all your exercise. Today is not the one time you are going to exercise. It is a routine you create because your body craves it. Anything you care for -- kids, pets, plants -- they all need consistency. Follow my detoxifying routine below, and you'll start seeing big changes!


THE DETOXIFYING ROUTINE:

1. Warm up with 20 to 30 minutes of your favorite cardio (walking, cycling, elliptical training and dancing are good examples).

2. Set an intention. Consider something like this: "I am letting go of what is no longer serving me" or "I am loving my already perfect body."

3. Follow this yoga routine. These are must-do poses for detoxification. Twists literally wring out the toxins from the body, while balance poses connect you with your core, and abdominal work targets and activates the midsection.

DOWN DOG

Mandy Ingber

Come to your hands and feet, with your hands shoulder distance apart and your feet about hips width apart.
Press your heels down as you lift your hips up (see image above left).
Shift your body weight forward toward your hands as you draw your right knee in toward your forehead (see image above right).
Use your abs to hold.


TWISTING LUNGE

Mandy Ingber


Step your right foot forward between your hands and come up onto the toe of your left foot as you press your heel back.
Try to straighten the left leg.
Bring your left hand to the floor on the inside of your right foot.
Twist your right arm up toward the ceiling and look up (see image above).
Make sure your arm is extending out from the base of your spine through the crown of your head.


PLANK

Mandy Ingber


Bring your right hand back down to the floor and step your right foot back to meet the left foot, staying up on your toes (see top image).
Hold here in a high push-up position for three to five breaths.
Move into FOREARM PLANK (middle image).
Stay on your toes and slowly come down onto your forearms. This is where you will really need to stay connected to your core to keep your back straight.
While here, lift your right foot off the floor just a couple of inches and hold using your abdominal strength (bottom image).
Repeat on the left side.
Press back up into PLANK POSE, then back to DOWN DOG.


WARRIOR THREE TO EXTENDED LEG

Mandy Ingber

Mandy Ingber


From DOWN DOG, step your right foot through between your hands.
Press gently off of the back leg and shift forward to balance on your right leg (image above left).
Extend your arms out to the sides or back alongside your body. Balance here (image above right).
Without putting your right foot on the floor, bring your hands to your hips, slowly hinge back up to standing and extend your right leg straight out in front of you.


CHAIR AND CHAIR TWIST

Mandy Ingber


With your feet together, bend both knees and sit your hips back into an imaginary chair.
Extend your arms up toward the ceiling, tuck your tailbone slightly and use your core to lift your body away from the thighs (image above left).
Bring your palms to a prayer position and hook the left elbow on the right knee.
Press your palms together.
Look up toward the ceiling (see image above right).


BOAT

Mandy Ingber


Balance on your sit bones and extend your legs upward and your arms out in front of you, parallel to the floor.
If it is too challenging to keep your legs straight or if you have a lower back issue, you can bend the knees (see image above).


V SIT-UPS

Mandy Ingber


From boat, cross your arms over your chest and slowly lower down, using your abdominal strength (see top image).
Hover with your feet and shoulders a couple of inches away from the floor.
Then extend your arms and use your core to bring you back up to boat (see bottom image).

SEATED TWIST

Mandy Ingber


Bend your left knee on the floor in front of you.
Cross your right leg over to bring your right foot to the outside of the left knee.
Hook your left elbow on the outside of the right knee and press your right hand into the floor near the base of your spine (see image above).
Inhale as you extend your spine up, then exhale as you twist back.

RECLINING TWIST

Mandy Ingber


Lying down on the floor, extend your arms out to the sides and bring your right foot on top of the left thigh.
Slowly lower the right knee toward the left and look over your right shoulder. Relax into this twist (see image above).



Mandy Ingber is a health and wellness advisor. Her motto, "having the body you want begins with loving the body you have," is based on the idea that we can start feeling good at any fitness level. She is the producer and creator of the yoga-hybrid fitness DVD, "Yogalosophy," which you can find on her website. Her celebrity clients include Jennifer Aniston, and she is regularly featured in Self, Glamour and InStyle, and has appeared on such television shows as the "Today" show, "Good Morning America Health," E's "Access Hollywood" and "Extra." Ingber was born and bred in Los Angeles and was raised on yoga and brown rice.


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]]>detoxmandy-ingberyogayogalosophyMandy IngberMon, 20 Sep 2010 15:00:00 ESTReal Men Do Yoga: The Growing Trend for Guyshttp://www.thatsfit.com/2010/09/17/older-men-doing-more-yoga/http://www.thatsfit.com/2010/09/17/older-men-doing-more-yoga/http://www.thatsfit.com/2010/09/17/older-men-doing-more-yoga/#commentsFiled under: , , ,

Holly St. Lifer

When 77-year-old Casper Henselmann took his first yoga class 10 years ago, he was one of only two men of a certain age. "I remember the instructor telling me not to compare myself to the 20-year-old pretzel standing next to me," he recalled. But over the years the class, held at Chelsea Piers Sportscenter in New York City, has grown to attract at least a dozen regulars over 50. "I guess yoga is no longer associated with old ladies and sissies," said Henselmann.

That's for sure. Yoga studios all over the country are experiencing an influx of men who are past their prime. "Yoga's become so mainstream that a lot of older men know about its mind-body benefits, and they think, 'I should try that,'" said Andrea Marcum, owner of U Studio Yoga in Los Angeles. Just five years ago, she had a couple of guys over 40. Now her classes average 15 or more. "Many baby boomers know they're at a point when they can't take their health for granted anymore. Then they observe these incredibly fit contemporaries in a class and think: I'll have what they're having," she said.

Within the last six months, Tom Larkin, owner of Sanctuary for Yoga, Body and Spirit in Nashville, has seen an influx of aging men. "I think it's due to word of mouth," he said. "Two stumbling blocks tend to be their fear of being too tight and that the routine isn't rigorous enough. Guys are finding out from other guys that neither are true."

Henselmann's instructor, 76-year-old Joan Klyhn, agrees that it's a domino affect. "When one old guy sees another one doing yoga, the process starts," Klyhn said. "Josh told me he felt isolated doing the machines and then noticed Casper in class so he tried it. And then Bob decided to join in, so critical mass evolved rather quickly, by example. As soon as someone starts feeling better, he mentions it to another in the locker room or club cafe, and there's another yoga convert."

Bill Herguth, 64, took up the ancient practice hoping to loosen up. "I run a boat rental business, so I'm used to lifting 50-pound kayaks all day, but when I hit 60, I began to feel stiff a lot in my upper body. A few women friends convinced me to give yoga a try. Now I go not just to stretch but to de-stress. It's my time to unwind."

The calming benefit combined with the physical challenge proved to be an unexpected, but potent panacea for 47-year-old John Stewart of Beverly Hills. "When I was hit hard by the market tanking, I was so stressed that I couldn't sleep or eat. Someone recommended I try yoga. I felt better after just one class. I had exerted myself and tested my flexibility, all while having to stay calm and clear, and that feeling of well-being stayed with me. I've since recommended it to friends who are also type-A males, and they're hooked now, too."


Want to try yoga for yourself? Check out our Yoga Videos for easy-to-do instruction.

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]]>fit-after-40healthy agingMens Healthyogayoga trendsHolly St. LiferFri, 17 Sep 2010 11:00:00 EST"Titans of Yoga" DVD Giveawayhttp://www.thatsfit.com/2010/09/06/titans-of-yoga-dvd-giveaway/http://www.thatsfit.com/2010/09/06/titans-of-yoga-dvd-giveaway/http://www.thatsfit.com/2010/09/06/titans-of-yoga-dvd-giveaway/#commentsFiled under: ,

Titan of YogaYoga Health Foundation

Do you have an inner yogi? Now is the perfect time to find her and bring her out, because September is National Yoga Month. To celebrate, not only can you get an entire week of free yoga classes, but you can also get inspired to change your life.

"Titans of Yoga," the official National Yoga Month movie, tells the story of 25 of the most prominent figures in the worlds of yoga, meditation, and mindfulness. As they share their life experiences, you'll laugh, cry and be touched by their journeys of self-discovery. From addiction to depression, these figures have overcome some of the toughest life crises only to emerge as thriving souls and inspired minds.

This week, five lucky That's Fit readers will have a chance to use yoga to improve their lives. Just enter below and you could win this movie for free.

  • To enter, tell us why you think yoga changes lives.
  • The comment must be left before 5 p.m. EST, Friday, September 10, 2010.
  • You may enter only once.
  • Five winners will be selected in a random drawing.
  • Five winners will receive the "Titans of Yoga" DVD workout (valued at $24.95).
  • Open to legal residents of the 50 United States, the District of Columbia and Canada (excluding Quebec) who are 18 or older.
  • Click here for complete Official Rules. Winner will be notified by e-mail, so be sure to check next week to find out if you've won!

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]]>giveawaytitans of yogayogayoga monthHilary WalkeMon, 06 Sep 2010 12:00:00 ESTCelebrate National Yoga Month With Free Classeshttp://www.thatsfit.com/2010/09/01/celebrate-national-yoga-month-with-free-classes/http://www.thatsfit.com/2010/09/01/celebrate-national-yoga-month-with-free-classes/http://www.thatsfit.com/2010/09/01/celebrate-national-yoga-month-with-free-classes/#commentsFiled under: ,

National Yoga Month

It's September. Do you know where your inner yogi is?

Free yoga for a week ought to help you find her.

September 1 kicks off National Yoga Month, and to help inspire would-be yogis to get off the couch and onto the mat, the Yoga Month website is distributing coupons for "One Week of Free Yoga" at more than 1,200 studios nationwide.

Administered by the Yoga Health Foundation, the 30-day celebration is designed to motivate people to practice yoga, according to its founder and 20-year downward dog veteran, Johannes Fisslinger.

"We want people to experience the benefits of yoga," he said. "Health comes from the inside out. Yoga not only strengthens every part of the body and increases flexibility; it is also scientifically proven to reduce stress, which is a major cause of illness."

Whether you're in the mood for a serious sweat session or a mellow meditation, a free month is likely to encourage even the most yoga-challenged individual to give it a try.

In addition to free classes, other yoga studios are reaching out to the community with educational events, donation classes for a charity, contests and giveaways.

Go Yoga in Fernandina Beach, Fla. is challenging students to a playful competition by asking, "How has yoga transformed your life?" The winner will receive free yoga for the rest of the year. "We are hoping the community really takes the time to think about our relationship with each other, our environment and the world in which we live," said Go Yoga co-owner Cassie McClellan. "At its root, the word 'yoga' means to join, to bring together. Our hope this month is that everyone realizes our oneness, our interdependence, our yoga."

Another group of studios in Chicago is putting on a free outdoor yoga day that includes lakefront classes, Thai massage and kids' programs. There is also a music-yoga festival in New Jersey. And certain cities are offering free citywide classes.

The long-term goal of National Yoga Month is not getting more people to om in unison; rather it's about leading people to more fulfilling, conscious lifestyles.

"The most difficult part of helping people get into a practice is just that -- getting into a practice," said McClellan. "It's not a once-a-week or once-a-month thing." It's a state of being -- one that really begins when we roll up our yoga mats and step out into the world.

Also part of the September awareness campaign is the release of "Titans of Yoga," a movie that brings together 25 prominent worldwide yoga and meditation teachers who share their greatest life challenges -- from depression to illness to destructive sex, drugs and rock-and-roll lifestyles -- and how they transformed them into their greatest life victories. Movie proceeds benefit Yoga-Recess in School, which takes yoga-based health education into classrooms.

"If we can change just one person's life this month, it will be worth it," said Fisslinger. "You just feel so different once you try yoga. There is nothing else quite like it."

For more details on National Yoga Month in your town, click here.

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]]>free yogafree yoga classesnational yoga monthtitans of yogayogayoga classesyoga in schoolDeborah DunhamWed, 01 Sep 2010 12:00:00 ESTFunny Fit Clips: Animal Inspirationhttp://www.thatsfit.com/2010/08/27/funny-fit-clips-animal-inspiration/http://www.thatsfit.com/2010/08/27/funny-fit-clips-animal-inspiration/http://www.thatsfit.com/2010/08/27/funny-fit-clips-animal-inspiration/#commentsFiled under: ,

Aerobics instructors and jazzercise devotees back in the '80s had no idea how much joy their perfectly feathered hair, matching leotards and corny commentary would bring to us in the future! At That's Fit, we're rounding up a few of our favorite funny fitness videos. Some are the real deal, while others are purposely playful, but no matter what, they're sure to bring a smile to your face. If you have a favorite, please share it with us!

Pets are good for your health in a number of ways: They get you outside and walking, and they can lower your stress level (except when they chew on your running shoes, naturally). Every time we see our pooch bow down into a fluid, graceful downward dog, we feel inspired to grab our yoga mats and crank out some asanas of our own. With all the great videos out there featuring animals and yoga, we may never skip a yoga class again!

Downward Dog: the Real Deal
Your four-legged friend might benefit your health, but you can also help his by involving him in your yoga practice. This clip shows you how to teach your dog, well, downward dog. You know, in case he doesn't already know it.

No Distractions
You know how yoga instructors are always telling you to be present and ignore distractions? This one really practices what he preaches -- at least until the end of the clip. (Also, does this happen to anyone else when they do yoga at home? Our pets just love to join in!)


Stretch Kitteh Likes to Stretch
You can't have an animals and yoga video roundup without Stretch Kitteh! We dare you to watch this video without spreading out your toes and stretching your back. And also without saying, "Awww!"

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]]>animalsdog yogadogadownward dogfit-clipspetsstretch kittehyogaKristen SeymourFri, 27 Aug 2010 12:00:00 ESTReview: Kimberly Fowler's "The No Om Zone"http://www.thatsfit.com/2010/08/18/dvd-and-book-review-kimberly-fowlers-the-no-om-zone/http://www.thatsfit.com/2010/08/18/dvd-and-book-review-kimberly-fowlers-the-no-om-zone/http://www.thatsfit.com/2010/08/18/dvd-and-book-review-kimberly-fowlers-the-no-om-zone/#commentsFiled under: ,

the no om zonego2yas.com

Kimberly Fowler's "No Om Zone" book and DVD boast "no chanting, no granola, no Sanskrit." For those who are serious and traditional about their yoga, this might be a deal breaker, but that's not the crowd Fowler is targeting. Her goal is to make yoga accessible to people who might otherwise be turned off by certain aspects of the practice. As someone who positively hated her first yoga class and vowed never to go back, this is something I can truly appreciate.

As Fowler, an accomplished triathlete-turned founder of YAS Fitness Center, states both in the book and on the DVD, many athletes have difficulty with yoga for several reasons. For one, athletic types are competitive; yoga is not. It's hard to comprehend that it's totally fine that the bony 87-year-old man in the corner can bend into a pretzel and hold himself on one arm when you can't even come close. And while in the right setting (both physically and mentally), chanting can be really beneficial; it can also be scary and intimidating for someone who really doesn't understand what's going on.

The book consists of 14 chapters, 13 of which focus on how to use yoga to help specific parts of the body from the head to the hips to the feet and ankles. Each chapter includes detailed instruction on several poses, with a 10-minute suggested routine using those poses at the end. This makes it really easy to tailor a short routine that can be done anywhere to your needs. (I've already taken advantage of some of the neck, shoulder and upper back asanas to combat the slouch I get while sitting at the keyboard.)

The DVD offers three workouts -- upper body, core and lower body. The entire DVD is a little over 53 minutes, but much of that is introduction, which you have the option to skip.

Level of Difficulty
Beginner. A few of the moves are slightly more advanced, but Fowler makes a point to mention early on that it's not a competition and you should do only what feels good. "No pain, no gain doesn't apply to yoga" is something she repeats often.

Next-Day Soreness
Very little, but it would be more for someone brand new to yoga.

Who's It For?
Yoga beginners who are looking for a way to learn the poses without feeling intimidated or embarrassed.

Likes
I really, really liked the book. It would not only be helpful for beginners but also for those who have some yoga experience. It's easy to flip through and find what you need, and I thought it was really interesting to learn a little bit about how the different poses affect our muscles. The video was also easy to navigate and offered a solid, if slightly short, workout. Fowler flows through the moves quickly but with good instruction. I found the directions easy to follow, but they might be a bit fast for a first timer. That being said, there's always the pause and rewind option.

Dislikes
I wish each of the workouts were just a bit longer. The DVD says they're 15 minutes, but I think that includes the segment intro (there's also a long introduction to the DVD at the very beginning). And since there is a helpful "play all workouts" option, I would have loved to skip the corpse pose ending during the first two segments and instead hold that pose longer at the end. Although Fowler provides good basic instruction for each pose, I would have liked for her to explain a few more particulars -- how to hold your body in the proper plane, for example. I think that would really benefit first timers considering attending a class, since those are the things I see corrected most often in a group setting.

Bottom Line
I like this concept, and I like both the book and the DVD. I believe I'll get more use out of the book than the video, but they work well together. "The No Om Zone" is definitely one of the better options out there for yoga newbies, especially those who are generally quite athletic.


Another good option for beginners is YogaWorks Beginner AM/PM.

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]]>bookdvddvd-reviewskimberly fowlerKimberlyFowlerthe no om zoneyasyogaKristen SeymourWed, 18 Aug 2010 14:00:00 EST