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

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
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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 am looking into alternative therapies to help me get back on my feet and a number of people have suggested yoga. I’ve done yoga minimally in the past as cross-training but I’d like to hear now about the therapeutic benefits of yoga and if you think there is a way that I could ease myself into it to the benefit of my back health. - Kim

a yogi answers

Hi Kim,
Without knowing details of your physical condition or being qualified to give medical advice, I can only provide you with general information regarding yoga which should be secondary to your doctor’s advice and your own knowledge of your limitations or injuries. I definitely believe that if you select the right class and practice safely and properly on a regular basis, yoga will help you regain your physical health.

Yoga helps the spine stay supple, promotes circulation in all the organs, glands, and tissues, increases flexibility, improves balance and increases strength in the entire body. I believe yoga is the perfect system for maintaining and balancing the whole body, not to mention all of the incredible mental benefits, and can be a great therapeutic tool if it is utilized properly. However, if you have an injury, do not be over-aggressive, modify poses to avoid reaggravation, and most importantly become knowledgeable about your injury so that you understand what you can and cannot do.

There are many different types of yoga, and with a little research, I am sure you can find the perfect class to put you on the road to physical and mental well being. You'll also enjoy meeting all the other students, many of whom are also dealing with physical issues.
- Danielle

A recent tripod headstand at lululemon Banff.

you asked...

At the end of most classes, we do plow pose or shoulder stand. For some reason plow and shoulder stand give me an INSTANT headache. Any reason why? - Kelly

I was wondering what to do if my head starts to hurt during headstand. I know it sounds stupid, but it prevents me from practicing the pose and I really want to master it. - Bianca K.

a yogi answers

Hi Bianca and Kelly,

Even though I am not a doctor, I know headaches can be a serious and complicated problem. My initial reactive answer to both of your questions is to tell you to stop doing these poses that give you headaches, until you figure it out with your yoga teacher or (if it is persistent or bad) your doctor.

There are all kinds of possible causes. I have also learned that headaches during or after practice can be due to a number of other causes, such as: dehydration, sinus congestion, allergies, hunger, lack of sleep or many other possibilities.

Regarding Bianca's question: I want to tell you what one of my teachers preached about headstands: Do not attempt headstand until you have mastered Shoulder Stand (Holding Supported or Unsupported Shoulder Stand for 10 minutes). Once you have a regular practice of Shoulder Stand, you can try Headstand A, but make sure you are able to keep most of the weight on your forearms with minimal weight on the top of your head.

Headstand is an intermediate/advanced posture and should be practiced under the guidance of an experienced teacher. Remember, your cervical spine is meant to only carry the weight of your head.

Regarding Kelly’s question: you should spend several months working on a variety of other postures to help strengthen your back and neck muscles. For Shoulder Stand or Plow Pose you need a great deal of flexibility in your neck. Forcing your neck into this posture where it is in full flexion can lead to injuries. Try supported Shoulder Stand, where your shoulders are on blanket,s to maintain a natural curve in your cervical spine. Your neck should not be pressing down into the mat. Make sure that you place the blankets under your shoulders and not your neck. Have a certified yoga teacher check your alignment in the pose and check to make sure the back of your neck remains soft.

- Danielle

Read the other Ask a Yogi posts:
Introducing... Ask a Yogi!
Ask a Yogi: How to Begin