images: EpicPhotoJournalism.com

Have you ever wondered what your yoga teacher is talking about when he or she encouraged you to use “ujjayi” breath? Or heard the person on the yoga mat next to you breathing loudly? Pranayama, the practice of yogic breathing, may seem mystical and elusive at first, but is accessible with a little background knowledge and can even improve your health and yoga practice. Our ambassador, Ingrid Yang, from our La Jolla store writes about incorporating Pranayama into your yoga practice with tips on how to begin.

the importance of pranayama

Asana (Hatha yoga) is just one of the 8 limbs of yoga. Another  limb, and an essential aspect of yoga, is the conscientious use of your breath, or “Pranayama”. It calms the nervous system, relieves unconscious habits and inspires us into movement and positive energy. Start with Pranayama before your yoga practice or use it to begin or end your day. Start in a comfortable seat as we look at four of the most accessible Pranayama practices.

ujjayi

nadi shodhana

• Aliases — “Alternate Nostril Breath”; “Channel Cleansing Breath”
• Technique — Take “Vishnu mudra” with the right hand by curling the peace fingers in (image A). Gently press the soft part of the right nostril with your right thumb and inhale through the left nostril for a count of 5 (image B). Press the right ring finger on the left nostril and exhale through the right nostril for a count of 5 (image C). Inhale through the right nostril, close both nostrils and retain the breath for a count of 5 (image D). Exhale through the left nostril for 5 and inhale through the left for 5. Close both nostrils, retain for 5 and continue like this for 20 breaths on each side.
• Benefits— Alternate nostril breathing is a powerful breathing technique that cleanses and balances the nervous system and energy passageways of the body. This technique revitalizes and balances both hemispheres of the brain, as well as the front and the back. It is especially good for relieving insomnia or stress.

kapalabhati

• Aliases — “Skull Shining”; “Breath of Fire”
• Technique — Make successive, sharp exhales through both nostrils using contractions of the abdominal wall from below the navel.  While the exhalation is active, powerful and vigorous, inhalation is passive with the abdomen relaxed. Start slowly. Try 3 sets of 10 with deliberate, sharp exhales with passive inhales. It will take some concentration and when you first start this, you may not perform this technique as rapidly as other students in class.
• Benefits — A cleansing and detoxifying breath, Kapalabhati directly effects circulation and digestion. It improves abdominal organ tone, produces heat in the body, activates circulation and brings mental clarity and alertness.

shitali

• Alias — The Sanskrit word Shitalata is used for feeling the coolness of the body.
• Technique — Stick your tongue out and curl the outer edges up to form a tube. If that is difficult for you, touch the back of the teeth with the tip of your tongue. Inhale through the cylinder-like tongue. Exhale through both nostrils. Repeat this 10-15 times for 3 rounds.
• Benefits — Shitali is a cooling breath and reduces stress.

So now that we know the basics, let's make sure we're breathing everyday. Yesterday, I did it for 24 hours in a row. Working with my breath made a huge difference to my yoga practice, I'd love to hear any of your epiphanies that have fundamentally changed the way you do yoga.

want more?

• Discover other forms of yoga.
• Unwrap the gift of yoga.
• Open your heart to the Pranamaya tank

you asked

I’ve been doing a lot of hot yoga lately and my question is about water breaks during class. Is it ok to just take a sip of water whenever I need it? Or am I required to wait until the teacher suggests it? - Serious Sipper

a yogi answers

Well hello there, Serious Sipper!

I always say that preparation is key for any kind of hot yoga. So, when possible, drink plenty of water before class (stopping an hour prior so you don’t need to go during). This way you won’t feel the need to drink so much when you’re practicing. And then of course, replenish your fluids after.

The less you drink during the class, the less it will sit there in your belly until it’s ready to digest. Drinking water during class is also said to disrupt prana flow and subtle energies so that may be something you want to keep in mind.

Ultimately, however, listen to your body. Drink consciously – not just because you’ve become distracted or think that you should. And if you need to take a sip other than the times the teacher suggests – do it and don’t feel guilty.

Happy hydrating!

Kate

meet kate

Kate Kendall is an ambassador at lululemon Bondi in Australia. Her website is at http://thenectar.com.au/wp/.

help! i sweat so much in yoga that i slip

"Even in non hot yoga classes, I always end up drenched by the first half of class and while it’s a bit embarrassing, my biggest issue is that I slip in down dog and similar."

From: Solutions For Heavy Sweaters
Answered by: Kinndli, lululemon Oakville.

camel pose makes me feel sick

"I was wondering why Camel pose makes me feel nauseous. I have been told it could be because it is a very vulnerable position when your heart is exposed. Is this true?"

From: Hot Yoga + Camel Pose
Answered by: Danielle, lululemon Robson St.

am i ready for teacher training?

"How do you know if you're ready to take on yoga teacher training?"

From: Am I Ready For Teacher Training?
Answered by: Kinndli, Grace, and Ted

what kind of yoga poses can pregnant people do?

"I’ve been practicing yoga for years, and I was wondering what poses are off limits during pregnancy?"

Read more from Tips for Growing Bellies
Answered by: Danielle, lululemon Robson St.

how do i get started with yoga?

"I want to start yoga but I don't know how to begin. Is there a type of yoga for beginners?"

From: How to Begin.
Answered by: Danielle, lululemon Robson St.

confused about my crow pose

"I'm having trouble with my crow pose. Do my arms go outside of my legs?"

From: Tips for Crow Pose
Answered by: Grace, lululemon Queen St.

can you get buff from only yoga?

"I have a few yoga instructors who have the most amazing bodies say that they only do yoga, no cardio."

From: Yoga + Cardio... the Perfect Mix?
Answered by: Ted, lululemon Santa Monica

why do you roll to the right from savasana?

"Why does my yoga instructor always have us lie on our right side before coming up from the final relaxation pose?"

From: Why The Right Side?
Answered by: Ted and Grace

is yoga for non-flexible people too?

"I am not flexible. Do you think I can still do yoga?"

From: Not Flexible? Don't Worry.
Answered by: Grace, lululemon Queen St.

help! i have tight hamstrings

"My hamstrings prevent me from achieving all kinds of yoga poses and it’s really frustrating. Is there anything else I can do besides stretching daily?"

From: Tight Hamstrings: Help!
Answered by: Grace, lululemon Queen St.

A big thank you to our ambassadors for sharing your words of wisdom and insight with our guests. Do you have a burning yoga or run question you need answered? Email askanexpert@lululemon.com.

you asked

I was involved in a car accident about 16 months ago, and am now in the long process of healing. The worst of my injuries is a nagging upper back and shoulder injury. Physical therapy and medication has only taken me so far and I wanted a more natural approach, so my doctor suggested yoga as a great way to stretch out those sore muscles and heal. Are there any particular restorative poses you can recommend for the upper back and shoulders?

Thanks so much!
Jenn

kate answers

Hi Jenn.

I love your enthusiasm and your commitment to the healing process. Here are three beautiful, restorative pose that will help in the upper back and shoulders. Enjoy and learn from your healing process.

supported matseyasana (supported fish pose)

This pose opens the chest and extends the thoracic spine (which begins at the bump at the back of your neck). It’s intended to bring muscles back to their natural position and in time, tone, which is great for your recovery.

1. Grab two towels or blankets.
2. Roll them up, making one thicker than the other.
3. Lie flat on your back and place the smaller of the two towels underneath the bra-strap line.
4. Extend your legs and let the feet fall out naturally.

5. Place the thicker rolled-up towel under your head but be careful not to overextend the neck by lifting the chin too high or dropping it too low.
6. Now for blissing out: rest each arm at about a 45-degree angle away from hips and place palms up, allowing your shoulders to drop open. 


Simply breathe and relax. Let that be your mantra! “Breathe, relax.”

salamba balasana (supported child's pose)

1. Place blocks (or books) underneath the two ends of a bolster and come into Child's Pose, with your torso supported by the bolster.
2. Slide your arms underneath the gap between the bolster and the floor, sliding each hand toward the opposite elbow.

If the forearms or elbows don't touch the ground, fill in the space with towels or blankets so that you are supported from the elbows to the fingers. Magic.

garudasna (eagle) - arm variation only

A good one to do when sitting at a desk or in a chair when you have free time.

1. Sit tall in your seat, stretching your arms forward so that they are parallel to the floor and then spread your shoulder blades wide across the back of your torso.
2. Cross the arms in front so that the right arm is above the left, then bend your elbows.
3. Snug the right elbow into the crook of the left, and raise the forearms perpendicular to the floor. The backs of your hands should be facing each other - or as close to as possible.
4. Now draw the elbows away and up in front of the face and at the same time draw the shoulder blades down the back so as not to hunch or create more tension in this area.
5. Close the eyes and breathe into the space between the shoulder blades.

Stay for ten breaths and then swap arms.

So Jenn - enjoy, bliss out and I wish you a healthy recovery.

Kate

more about kate

lululemon Bondi ambassador and yoga teacher, Kate teaches vinyasa style yoga and emphasizes the connection between breath and movement, infusing a natural blend of fun, light heartedness and strength into her sequencing, always encouraging her students to be mindful in their practice and nurture themselves.

Kate’s big, hairy audacious goal (BHAG) is to create the world’s most viewed wellness blog; a rich source for knowledge and inspiration – helpful tools for living more conscious and happy lives.

Her favourite lululemon manifesto quote: Creativity is maximized when you’re living in the moment.

Visit Kate's website at www.thenectar.com.au

you asked

My husband recently joined me at my yoga studio for his first class. He's eager to return for another class, but suffers from a joint condition that makes it difficult, at best, for him to fully flatten his palms (both in midair and on the ground). He modified any necessary poses in class the other day by doing them on clenched fists (so on his knuckles), but I'm sure there has to be a better, less painful modification he can attempt. Do you have any suggestions or thoughts? Thanks so much! - Megan

a yogi answers

Dear Megan,

Thank you for your note. Glad to hear that your husband has chosen to join you in your yoga practice as I, myself enjoy the time my wife and I spend together at Moksha yoga.

While there indeed may be a number of reasons that he is unable to reach full extension in his wrists upon certain poses, thankfully a number of modifications can be performed to ensure maximum benefit from such poses.

Avoidance. Many poses such as the plank and downward dog can easily be performed on the forearms rather than the palms. Utilizing such modification can ensure minimal load placed on the wrists while maximizing the ease at which the poses are performed…especially if your husband is a beginner.

Assistive devices. Foam rolls and blocks, sliced and modified can be utilized to minimize the angle at which the wrists are placed in loaded positions. If your husband is a handyman, I’m sure he can create one suitable for himself with relative ease. Additionally, the use of a thicker yoga mat may dampen the load placed on his hands and wrists.

Core strength. Finally, performing additional exercises to improve his core strength and endurance will ensure a more stable torso that undoubtedly will lessen the loads that the wrists must bear.

- Jeff Cubos, lululemon West Edmonton Mall ambassador

more about dr. jeff

• chiropractic sports specialist, strength and conditioning specialist, and co-owner of Back On Track Chiropractic & Sport Injury Clinic in Spruce Grove, Alberta
• committee member of KidSport (Parkland chapter), a national not-for-profit organization that provides financial assistance for registration fees and equipment to kids from 5 – 18 years.
• Ironman triathlete
• member of Team Canada’s inline hockey medical staff
• also teaches “Roll, Release, and Restore”, a movement based class targeting myofascial length, joint range of motion, and dynamic stability.
• Jeff's website

what is ask a yogi?

Ask a Yogi is a yoga advice column. If you have a yoga question for a lululemon yoga ambassador, please email askanexpert@lululemon.com.

you asked

I am currently studying abroad in Copenhagen, Denmark for 6 months and was not able to bring my favourite lululemon yoga mat with me because of baggage restrictions. Are there any poses that you can suggest for someone who is traveling abroad and has a limited amount of space to work with? "Tak for hjælpen," or "thanks for helping" in English! -Samantha

a yogi answers

Hi Samantha!

Thanks for your question!  There are many poses you can practice within a limited space. For a more relaxing practice or to release tightness/stiffness, I recommend the following reclining poses:  single knee to chest pose, simple spinal twist, knee down twist, hand to foot pose variations, thread the needle, happy baby, bridge and reclining bound angle pose. There are also many seated poses that require minimal space including the following:  simple cross legged forward bend, half lotus, full lotus, double pigeon, cow face pose, seated spinal twists (think ardha matsyendrasana and marichyasana), head to knee pose, bound angle, seated forward bend, and staff pose to name a few.

For a more active or energetic practice, I suggest the following:  boat pose, tabletop pose, cat and cow, downward facing dog, chair pose, half sun salutations, sun salutation A series, low lunge salutations, standing balancing poses like eagle, tree and dancer poses, arm balances like crow, camel pose, bow pose, wheel pose, and headstand or forearm balance if you have an inversion practice. Remember to make time for final relaxation, savasana!

Hope this helps!  Best to you and enjoy your practice!
-Danielle Tridenti, St. Louis, Plaza Frontenac ambassador

Do you have any tips for travelling yogis?

more about danielle!

Danielle Tridenti is a yogic guide and Thai Yoga Therapy practitioner.  She is owner and lead instructor at D'sYoga Home in Saint Louis, MO, and assistant to Saul David Raye.  She brings over fifteen years of experience in movement, bodywork, and devotion into her teaching and healing arts sessions. Danielle has studied extensively with Shiva Rea, Saul David Raye, Rod Stryker and Erich Schiffman (to name a few) and is influenced  by the wisdom of the Krishnamacharya lineage, Tantra, Ayurveda, and the Bhakti path. More about Danielle: www.dyogahome.com

what is ask a yogi?

Ask a Yogi is a yoga advice column. If you have a yoga question for a lululemon yoga ambassador, please email askanexpert@lululemon.com.

you asked

When I do child's pose or Bikram's wind removing pose, I get a very uncomfortable pinching sensation in my hip joints. While my Bikram instructors tell me that it's to be expected, it keeps me from truly being able to relax. Am I doing something wrong? Is this something that will get better over time? Is there anything I can do to reduce or eliminate the sensation? What exactly is causing that sensation, anyway?  -Elaine

a yogi answers

Hi Elaine!

Sounds to me like it is our old "friends" the psoas and iliacus. I use the term "friends" jokingly here, as these are notoriously tight muscles for those of us in the West, as we spend most of our days sitting, whether at desks or in the car commuting. The psoas and iliacus are the primary hip flexors. Their function is to lift your leg in toward your chest. The psoas and iliacus are sometimes collectively referred to as the iliopsoas.

The first thing I want you to become aware of is your natural standing posture. Do you tend to arch your low back, allowing your low belly to (for lack of a better word!) pooch out a bit? By engaging your abdominals while releasing your tailbone towards the floor, you will help take pressure off these already overworked muscles. Next, in the two specific poses you mentioned, I recommend taking a hand towel and rolling it up, placing it in the hip joint to create more space when you fold forward. You can use a rolled up blanket if a towel is not big enough.

A great pose to stretch the back leg muscles is Lizard Pose, or Utthan Pristhasana. To get into this posture, come into a low lung, ensuring the front knee is tracking over the front ankle. Bring the heel of the front foot an inch or two to the outside of the mat. Place both hands to the inside of the front leg. Next, slide your back knee behind you so that the knee cap is behind the hip; the thigh bone should be in a diagonal from the hip to the knee. Untuck the back toes so that the top of the foot is down. If it's available, you can come down onto your forearms or a block to deepen the lung; then begin to lengthen the pubic bone toward the navel, extending your heart to the front of the room. Hold for ten deep breaths, switch and repeat.

The last point I want to leave you with is that in yoga, we should absolutely be working - this is how we build heat and create space - but never at the risk of injury or harm to ourselves. We yogis call it "tapas": purification through fire. However, the overarching principle above "tapas" is "ahimsa." Ahimsa means doing no harm. It is a very fine line we straddle, especially those of us who have more rajasic practices such as Ashtanga, Power Yoga, and Bikram. But, this is where we learn to practice our yoga. Can we practice strongly, but softly, as well? Can we push ourselves, but not beyond the limit of no return? Can we leave enough space so that we actually have room to grow and go deeper? Backing off is sometimes how one can end up going deeper in the long run. Because our bodies are like everything else, they do not respond to force. Yet if we are patient and loving and compassionate, they open up like a lotus flower and we take our practices to a whole new level.

I hope this helps!

- Sarah Ezrin, lululemon athletica Brentwood ambassador

more about sarah!

I am a yoga instructor from Santa Monica, CA. I teach at Bryan Kest's Power Yoga studio, as well as a few other top studios and gyms around the Los Angeles region. My daily practice is Ashtanga yoga. I feel very strongly that our mats are just a microcosm for our greater lives and that through learning how to cope on our mats, we can learn how to better deal in our lives. However, we must remember everyday that it is a path and a process, and one I know all too well That's why they call it a practice! More Sarah here: www.sarahezrinyoga.com

what is ask a yogi?
Ask a Yogi is a yoga advice column. If you have a yoga question for a lululemon yoga ambassador, please email askanexpert@lululemon.com.

you asked

I was in a car accident 2 years ago and have taken a couple of Pilates classes to try and help heal my body. I am wondering though if yoga would be a better choice for me and to help me overcome the whiplash I suffered? I also suffer from a stress related illness (IBS) and wonder if Yoga would help that too? I am interested in Bikram but afraid it might be too intense to begin with. Please let me know what the best route would be for me to take so I can get back to being a healthy me! - Brittany

a yogi answers

Dear Brittany,

I would definitely begin a yoga practice, and would certainly avoid Bikram, which can be a bit intense as you begin. I would probably recommend that you begin a practice outside of a hot room, particularly if you are looking to heal your body. So try to find a more neutral environment. If you haven’t practiced for very long, and are beginning to explore you may also benefit a lot from a more restorative practice. Pilates classes will also be great for your body, but the breath work in yoga will bring you the most benefit in handling stress or a stress-related illness – you will take great leaps!

- Grace, lululemon Queen St. ambassador

what is ask a yogi?

Ask a Yogi is a yoga advice column that is published on Monday, Wednesday and Saturdays. If you have a yoga question for future yoga panels, please email askanexpert@lululemon.com.

you asked

I am doing hot yoga and vinyasa. Sometimes I can’t hold a pose - not because I lack strength or balance – but because the arch of my foot hurts. Any clue what that is and what I can do about it?- melanie

a yogi answers

Dear Melanie,

When balancing, try to shift your focus to your core, for you may be placing too much strain on your foot, overworking it a bit. So, think of lifting away from the floor by creating a lift through the belly, which you keep tightly pulled in for a ‘lifting action’ relieving strain from your joints as well (ankles and knees). Always think of defying gravity, and avoid ‘sitting’ or ‘sinking’ into the pose.

You can also try lifting the toes to ensure that you are distributing your body weight across your foot as evenly as possible. In doing so, carefully press the big toe mounds and inner heels down into the floor, and powerfully recoil the arches up into the inner ankles. This may be difficult initially, but will eventually build the strength that you need in your arches.

A daily practice of Virasana, which stretches the top of the foot and strengthens the arches, will be beneficial. Do Virasana (with buttocks on a folded blanket or a block if necessary) whenever possible. While you practice this pose, massage the arches of your feet, pressing on the arches as if cultivating an arch with your thumbs. Also, spread your toes as far apart as possible to avoid foot cramps during Virasana.

- Grace, lululemon Queen St. ambassador

what is ask a yogi?

Ask a Yogi is a yoga advice column that is published on Monday, Wednesday and Saturdays. If you have a yoga question for future yoga panels, please email askanexpert@lululemon.com.

View hot yoga clothes:

• Happy Heat Shorts
• Hot Class Bra
• Hot Class Tank

you asked

Baron Baptiste’s Vinyasa Flow is amazing! I always tend to attend these styles of classes but am wondering what other styles might be similar to his power flow class? Any recommendations? Also, Moksha seems to be offered in a lot of studios. What exactly does this style emulate? - Sarah

a yogi answers

Well, as a Master Baptiste Teacher I LOVE the Baptiste flow, too! There is something exceptional about the Baptiste flow and how challenging and inspiring it is that I just can’t find anywhere else. If you can find teachers that have trained with Sean Corne, Shiva Rea, Brian Kest or Dharma Mittra, you will enjoy their style, too!

Moksha is a style of yoga based off of the Bikram series but with a strong emphasis on environmental consciousness. Just like Baptiste Yoga, Moksha is also very accessible to all levels of students and is a great way to be introduced into the world of yoga. The main difference is that Moksha is a set series of poses like Bikram and Baptiste is a Vinyasa or flow style of yoga. There are just so many styles of yoga, just like there are so many styles of music and art and dance. The important thing is to find a teacher and style of yoga that resonates with you, stimulates your inner inquiry and awakens your soul!

- Kinndli, lululemon Oakville ambassador

what is ask a yogi?

Ask a Yogi is a yoga advice column that is published on Monday, Wednesday and Saturdays. If you have a yoga question for future yoga panels, please email askanexpert@lululemon.com.

you asked

How does one know if they are ready to take on yoga teacher training? Is there a specific level of expertise that one should have? Does one need to have a dedicated daily yoga practice? - Kelly

three yogis answer

Kinndli's answer:

The thing is, you will NEVER feel ready! But you have to be up to something big in your life, and you will know when you get that feeling like you want to be at cause in your life and at cause in the world and really want make change. Logistically it doesn’t matter how long you have been practicing yoga, but a year is a good marker. What is more important is that you are beginning to understand your body and have an inquisitive nature. My biggest passion is facilitating teacher trainings and one of the biggest breakthroughs I see in my students is that awakening into what we call “The Inner Yes”! It comes from learning to trust your intuition and by doubting your doubts. Find a teacher that inspires you, doubt your doubts and just DO IT!! The time is now!

- Kinndli, lululemon Oakville ambassador

Grace's answer:

Dear Kelly,
If you feel you are being called to pursue a teacher training, you should certainly explore that opportunity. If you are feeling any resistance, you may just be experiencing a ‘fear’ related to a perception you may have about not being ‘able’ to do it.
Committing to a teacher-training program is certainly a significant investment of both time and money, and there many things one should consider before embarking on such a journey.

• Do you have the time? If not, your Yoga might become a source of stress and your training won't be enjoyable
• Do you actually plan to teach? If so, training is a must. If you just want to deepen your practice, workshops or retreats might be a better option
• Are you ready to take your own practice to a new level? Most trainings are physically intensive. If you're sick or injured, it's probably not the best time to embark on this journey.
• Are you ready to deal with some of your own personal demons? Yoga trainings have a way of bringing you face-to-face with your own fears and insecurities, which is wonderful and illuminating if you're ready and have the time to process everything that comes up.

In the end there is no easy formula for choosing the right training, and the best advice is to spend lots of time reflecting on what you need and asking questions of your own teachers. And if you can, take classes with many teachers to see what really moves you.
Ultimately, the decision to become a Yoga teacher is a highly personal one and different for everyone.
It is said that when the student is ready, the teacher will come. It is also said that the ideal teacher will come for each student, depending on the aspirations the seeker holds in his/her heart.

- Grace, lululemon Queen St. ambassador

Ted's answer:

One knows if they are ready to take on a teacher training if they are first ready to deepen their practice. I found that the journey of practicing and teaching yoga is an organic evolution. Your first teaching training is only the beginning of your education. Yoga is a lifelong journey and while a daily asana practice is incredibly beneficial it's not always possible. Yoga begins to permeate other areas in your life. You will find that you're doing yoga while you're running, biking or hanging around with your least favorite people!

- Ted, lululemon Malibu ambassador

what is ask a yogi?

Ask a Yogi is a yoga advice column that is published on Monday, Wednesday and Saturdays. If you have a yoga question for future yoga panels, please email askanexpert@lululemon.com.

you asked

Can a 5′2 130 lb woman actually do arm balances? I try and I feel like it’s never going to happen for me. - Becka

a yogi answers

The only thing that is in your way is not believing that you can! Absolutely you can do arm balances, yes it may take time and a little patience to build enough strength and balance, but what holds most people back from soaring in arm balances is the fear of falling. If you are practicing Crow put a pillow in front of you on the floor so if you tip there is something soft to catch you. If you are practicing Handstand move over to a wall so that you can get over the fear of falling over. Then practice practice practice:)
- Kinndli, lululemon Oakville ambassador

what is ask a yogi?

Ask a Yogi is a yoga advice column that is published on Monday, Wednesday and Saturdays. If you have a yoga question for future yoga panels, please email askanexpert@lululemon.com.

you asked

Why does my yoga instructor always have us lie on our right side before coming up from the final relaxation pose?- Rachel (@racheljoon)

two yogis answer

Ted's answer:

You lie on your right side for 2 reasons.

1.Your heart is on your left side. When you roll to your right, your heart is above the organs on your right side, it's less weight on the heart. It's not that big of a deal, but if you rolled to your left, the heart would have a bit more pressure on it after savasana.

2. You roll to your right side because you want to cool down and remain calm when you come up to a seated meditation. The left side is the yin side of your body. By breathing through your left nostril, your left nostril will open more which affects

- Ted, lululemon Malibu ambassador

Grace's answer:

Dear Rachel,

The concept of polarity, or balancing the opposites, is vital to both Yoga and Indian traditional life. The right side of the body is related to the solar/positive/masculine flows of energy that are manifest by the surya nadi, which is correlated to the termination of the pingala nadi (a major prana nadi which flows along the right side of the spine). The left side is related to the lunar/negative/feminine flows of energy that are manifest by the chandra nadi, which is said to be the termination of the ida nadi (along the left side of the spine).
We must also remember that even the term Hatha Yoga, which means “sun and moon,” has the right side placed before the left in its esoteric association of ha with the sun and tha with the moon (Hatha).
There are also some physical reasons for this:
If the goal is ‘action’ and one has ‘things’ to do after a practice, one rolls to the right side. It is generally recommended that one get up from bed by rolling to their right side, as it is energetically linked to ‘action’. If one is trying to remain calm, or preparing for bed, one should roll to the left side.

• Rolling to the right side of the body is rolling away from the heart (less pressure and weight on the rested and open heart).
• Pausing on the right side allows the students natural blood pressure to reach it's potential homeostasis.
• Resting on the right side allows the energy to be redirected in the present moment as needed and circulated appropriately.

- Grace, lululemon Queen St. ambassador

what is ask a yogi?

Ask a Yogi is a yoga advice column that is published on Monday, Wednesday and Saturdays. If you have a yoga question for future yoga panels, please email askanexpert@lululemon.com.

you asked

I’ve been practicing for 10 years and have been trying to hold a handstand for 10 years. I feel like I have enough shoulder strength but don’t feel like I am balancing myself in the right way. Any advice or tips would be very helpful. Thanks! - Patricia

a yogi answers

Dear Patricia,

Don’t give up! Make sure you are pressing through the knuckles of your fingers and drawing energy up though your palms - keep little pockets of air in your palms. Make sure your core and legs are engaged. I usually fall out of balance if I hyperextend my lower ribs, so make sure they are nicely contained within your torso along with your belly. Find some softness through your shoulders (joints), ensuring you are not locking them, focusing on your upper arm strength.

- Grace, lululemon Queen St. ambassador

Do you have any tips or advice for Patricia to hold a strong and balanced handstand?

you asked

My lower back tends to get really stiff from sitting, usually incorrectly, at work :0. Any recommendations on poses that I could easily do in my office to loosen the tension in my lower back? - Marianne

How do you protect your lower back? In some yoga classes my back is too tight and painful at the end of class to really relax in savasana. In Bikram I don’t really have that problem, maybe because you do a twist right before the final savasana? – Elaine

a yogi answers

First thing is to sit super upright on the edge of your seat and pull your chin back. It might seem weird at first, but you want to create the natural spinal curvature. There is an S-curve in your spine and neck, most back issues come from slouching. Don’t slouch and engage your abdomen, at least 15-30% ALL THE TIME!

- Ted, lululemon Malibu ambassador

Do you have any favourite final poses to help you relax in savasana?