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Yoga for Tight Hips and Knee Injuries

Gwen Lawrence by Gwen Lawrence | June 28th, 2012 | No Comments
topic: Fitness, Yoga | tags: athletes, bow pose, cobbler pose, double pigeon pose, flexibility, flexible, football, Frog Pose, Hero Pose, hips, IT band, knee, knee injury, knee pain, legs, legs X MCL strain, MCL strain, open your hips, Pigeon pose, preventing knee problems, running, sports injuries, squats, Standing Forward Bend, strong hips, Yoga

Mother, father and daughter doing yoga

If your hips are tight, it makes sense that you increase the likelihood of injuring your knees. Running, jumping, pivoting and acrobatic endzone catches or goal shots put a lot of pressure on the hips.

Let’s stop and think for a moment: If you get hit on the football field, for example, the energy of the body hitting you has to be absorbed somewhere in your body. And if your hips lack suppleness and don’t give in to this energy at all, then the energy will go to the point of least resistance — the very vulnerable knee joint.

A flexible hip will not always avoid a devastating knee injury, but it will help a lot! So let’s talk about keeping the hips open and a safe for long life for your knees.

Week 8: Rock Star Intervals

Tanja Djelevic by Tanja Djelevic | April 30th, 2012 | 3 Comments
topic: Fitness | tags: 10-week program, bikini body, burn-calories, cardiovascular system, crunches, endurance, energy levels, exercise, explosive muscle strength, Fitness, frog jumps, health, healthy, interval training, intervals, lateral slide jumps, lose-weight, metabolism, motivation, personal trainer, pushups, reverse lunges, rock-star, Russian Get Ups, skaters, spring training, squats, triceps dips, week 8, week eight, weeks, weight-loss, well-being, wellness

Intervals

By the time Week 8 rolls around, many of my clients already feel a sense of achievement. At this point my hope is that I have guided you to more mindfulness — whether it is just moving your body, replenishing water and nutrition or giving yourself permission to breathe and recover when you need it. What an act of love and respect to actually set aside time and put effort into healing, nurturing and creating the best you!

You’ve likely heard that interval training is effective for your body in many ways. The increases and decreases in heart rate make the body work harder and burn more calories per minute, and the increased energy output requires more fuel, which revs up your metabolism. In this phase you will also work on your explosive muscle strength, which the body needs but doesn’t get much of during steady-state exercises such as swimming, walking and regular strength training.

What My Daily Practice Looks Like

Jill Miller by Jill Miller | March 1st, 2012 | 3 Comments
topic: Fitness, Yoga | tags: backbends, core, corpse pose, daily yoga practice, dance, handstand, inversions, Leg Stretch #3, longevity, matador circles, meditation, Monk Walks, movement, posture, Psoas, rotator cuff, savasana, self-massage, Shoulder stabilization, Side Bends, squats, twist, Twisted Triangle, uddihyana bandha, Veeparita Korani Mudra, yoga block, yoga instructor, yoga poses, yoga teacher, yoga therapy balls, Yoga Tune Up, Zobha

Daily Yoga PracticeStudent: Jill, what do you actually do for your personal yoga practice?

Me: I practice what I teach.

Student: You mean you don’t do anything else? Spinning? Or running? Or Zumba? I mean, how do you get your arms to look like that?

Me: I don’t mean to sound cryptic … but I practice what I teach.

It’s true. I have been practicing yoga and multiple movement arts since I was 11 years old, and the yoga practice I teach in the classroom (I began teaching part-time at age 19 at The Omega Institute) has evolved and changed with me through the past two decades. The work I share in my classes, workshops, conferences and videos all resonates with my own discoveries in my personal “jungle gym” of a practice.

30-Minute Stress Relief Workout + 3 Reasons Not to Skip It!

Tanja Djelevic by Tanja Djelevic | February 15th, 2012 | 4 Comments
topic: Fitness, Health & Wellness | tags: adrenaline, benefits of exercise, blow off steam, cardio, endorphins, exercise, finding time to exercise, Fitness, immune system, immunity, interval training, intervals, intevals, meditation, squats, stress, stress-relief, stress-relieving, stretching, work out, working out, workout, Yoga

Young Woman Jumping RopeI have found that in times of stress, physical exertion is one of the most effective and important steps to take — and it can actually help us through hard times!

Numerous studies have confirmed the fact that the right amount of exercise relieves stress and boosts the immune system. It releases feel-good hormones — such as endorphins and adrenaline — and reduces levels of stress hormones.

Yet our natural reaction to stress is usually to take things out of our day that seem superfluous and time-consuming. Often that includes the time we spend on our own health. We sacrifice that time — and ourselves — to other more “important” causes at hand, even when the cause of our stress is something we don’t have control over anyway.

I’d like to point out three other important benefits of exercise that are less often highlighted — but equally great reasons to find time every day to just move.

10 No-More-Excuses Exercise Tips

The FIRM Master Instructor Team by The FIRM Master Instructor Team | December 8th, 2011 | No Comments
topic: Fitness | tags: dancing, excuses, exercise tips, Fitness, jumping jacks, lunges, no time to exercise, push-ups, squats, stairs, the firm, walking, weight-loss, working out, workout tips

The FIRM Workout Tips

by The FIRM Master Instructor Jennifer Ray

I think we can all agree on one thing: Life is busy. With that said, who has time to exercise?

I’m not here to scold, because we are all guilty of making excuses as to why we don’t have time to exercise. And I’m not saying these excuses aren’t often legitimate either — sometimes there really aren’t enough hours in the day! What I am here to do is offer easy solutions to a problem that faces us all.

The Gathering Mama: Get Fit for Childbirth the Natural Way

Katy Santiago Bowman by Katy Santiago Bowman | April 29th, 2010 | 2 Comments
topic: Fitness, Health & Wellness | tags: babies, drug-free, gathering, home births, mothers, natural childbirth, pregnancy, squats, walking

pregnant woman streching on the grass

If you want to start a debate at the next party you go to, bring up birthing politics. Hospital or home birth? Drug-free or an epidural? Birthing tub or stirrups? And remember that not so long ago, there was only one option. It was called, “You’re doing this now, whether you want to or not.”

What Good Balance Does for Your Body and How to Get It

Chris Freytag by Chris Freytag | April 23rd, 2010 | No Comments
topic: Fitness | tags: agility, balance, balance disc, balance pads, balance training, balance workouts, balance-ball, balanceball, balancing, Bosu ball, injuries, injury, lunges, squats, strength, therapy

Feet balancing on a Bosu ball

The most overlooked and arguably the most important word in health is “balance.” Why? Because this one word says it all! We spend our entire lives trying to keep things in balance, whether it’s our checkbook, our diet or our time management. Then as we age, we need to literally improve our physical balance to keep on doing the things we like to do.

2 Circuits for Shapely Legs

The FIRM Master Instructor Team by The FIRM Master Instructor Team | October 9th, 2009 | 2 Comments
topic: Fitness | tags: circuits, exercises, glutes, hamstrings, leg exercises, leg workouts, legs, Louise Smith, lunges, quadriceps, squats, strong legs, the firm, tone your legs, workouts

By The FIRM Master Instructor Louise Smith

If you’re short on time like I sometimes am, it’s great to have a leg routine that will leave your legs burning and your workout done in a flash. I call this go-to routine my Tri-Set Lower Body Blast. It targets all the muscles of the hip and thigh — the glutes, hamstrings and quadriceps — with unilateral, bilateral, single joint and multi-joint exercises. Here’s a quick how-to video we shot at the studio to show you the moves. You’ll need just one heavy set of dumbbells or a sculpting bar.

Fastest Ways to Tighten Your Booty

Chris Freytag by Chris Freytag | October 2nd, 2009 | 4 Comments
topic: Fitness | tags: backside, buns, burn-calories, butt, cardio, exercises, firm, firm up your butt, glutes, how to tone your butt, lunges, squats, strength, tone, workouts

freytagphoto

We typically think of  “swim suit season” as the time of year we all focus on our buns. But I’ve been inundated with booty questions lately, so I thought I’d write about how to firm it up!

Does Your Knee Pain Shoot from the Hip?

Chris Freytag by Chris Freytag | July 6th, 2009 | No Comments
topic: Fitness, Health & Wellness, Healthy Aging | tags: cycling, hip excercises, knee pain, leg injuries, lunges, overuse injury, running, squats, stretches, walking

knee-pain-and-walking-or-runningIf you ever experience joint pain when you walk, run, jog or cycle, this is a need-to-know: Ice, rest and knee supports are not your only tools to ease and prevent that pain. In fact, research suggests that lower leg injuries are often attributed to weakness in the muscles that support the hips.