CrossFit and yoga are both favourite ways of sweating in Columbus, so to introduce you to our almost open Polaris Store, our educator Layne asked yogi and ambassador Lara Falberg which yoga poses are best for elevating your CrossFit practice.

yin and yang

At first glance, yoga and CrossFit seem like an unlikely combination. Once you learn more about the two disciplines, however, you begin to realize that yoga can really be the peanut butter to CrossFits’ jelly. Lara Falberg, an ambassador here in Columbus, Ohio, helped me realize how many similarities there are between yoga and CrossFit.

Physically, CrossFit depends on the flexibility of the body in order to remain injury free. When speaking with alumni ambassador and 2010 Crossfit Games Champion, Grahm Holmberg, he brought up three important body parts to be mindful of in order to get the most bang for your WOD (that's CrossFit speak for 'workout of the day'): hips, ankles, and shoulders. These body parts should remain stretched and strong for success.

yoga poses for crossfitters

Lara chose three yoga poses for CrossFitters to focus on, that will strengthen and stretch the hips, ankles and shoulders.

hips

Pigeon Pose or Eka Pada Rajakapotasana, is incredible for opening up your hips. If you know a thing or two about hip openers it tends to be where we hold a lot of emotion so don’t worry if you start to get a little teary eyed!

ankles

Eagle Pose or Garudasana, will stretch your ankles as well as improve your endurance. It’s best to warm your body before this pose.

shoulders

Camel Pose or Ustrasana, is great for strengthening your shoulders and opening your chest. It complements those handstand pushups you have been working on.

most importantly...

Listen to your body. Yoga will improve your flexibility and increase strength but it also teaches you to be aware of what your body needs. Add some yoga into your CrossFit routine to remain injury-free.

Get connected with our almost-open Polaris location on their Facebook.

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