Been having a lot of bad days lately? Feeling a little down in the dumps? Sounds like me a little while ago. For the longest time, I couldn’t figure out why my days were getting progressively worse. I was sleeping well. Health was good. Work was great. Family, friends and relationships were wonderful. There was no obvious reason why I should feel so lousy.

One day, I sat down for coffee with a friend. She asked me how yoga was going. I paused. Yoga? What yoga? I suddenly realized I hadn’t practiced in more than two weeks. In the winter, while I was doing my yoga teacher training (yogis go through slumps, too!), I was practicing almost daily, sometimes several hours a day. I cannot recall one bad day during that time. It dawned on me that this was the reason my days had started to go downhill – I had been neglecting my sadhana.

Your daily practice can be a walk, reading, or being near the ocean.

Sadhana is a sanskrit word referring to a regular yoga and meditation practice. It is recommended that we practice two and a half hours daily – before sunrise when the world is quiet - in order to keep our minds, bodies and spirits healthy. The duration of two and a half hours is determined by the law of karma: everything that you give, you get back tenfold. If you devote two and a half hours of energy to your practice, you get twenty-five hours worth of energy in return – that takes care of your whole day, plus a little extra to put in your back pocket for later.

Two and a half hours a day sounds like a lot, especially with our busy, modern schedules, and doing it before the sun comes up is just not going to happen. Going by the law of karma, if you devote just an hour at any time of day to your practice, you get ten hours of energy back. This covers the average work day, including commuting time. After realizing how much of an impact a daily practice can have, I now find at least one hour every day to devote to my sadhana. For others experiencing bad days, remember: “practice” doesn’t have to mean your typical yoga class. It can be taking a walk; listening to music; relaxing with your coffee and the morning paper – whatever benefits your body, mind or spirit. Yoga and meditation mean different things to different people so find the version that works best for you and reap the karmic reward. Happy sadhana!

ted

Ted in Exalted Warrior on the California coast

more info on ted

• ambassador at lululemon Malibu
• yoga teacher, entrepreneur, philanthropist, endurance athlete, avid traveler
• founder of Adventure Yoga Retreats
• creator of Point Dume Yoga and 5 Point Yoga, two yoga and fitness studios in Malibu, California
• on the board of directors for Casa de Milagros, an orphanage in Peru that promotes education and self reliance to 26 homeless and orphaned children
• educated in both Iyengar and Ashtanga styles of yoga
• also teaches meditation and yin/restorative yoga, specifically designed to lengthen connective tissue and help prevent injuries

kinndli

Kinndli in Dancer pose near Oakville

some facts about kinndli

• ambassador at lululemon Oakville, Ontario
• co-founder of Power Yoga Canada
• owns the first Baptiste-affiliated yoga studio in Canada, has completed the highest level of training with Baron Baptiste, and is Canada’s only Certified Master Baptiste Power Vinyasa Yoga Teacher
• Since 2005 has been personally apprenticing and teaching with Baron Baptiste around the world on over 40 Journey Into Power Teacher Training's and Personal Revolution Bootcamps
• ambassador of the Africa Yoga Project

grace

Grace yoga-ing in front of the Toronto skyline

all about grace

• ambassador for lululemon Queen St. in Toronto.
• recently completed her leadership training with Off The Mat, Into The World (OTM). As an OTM leader she co-facilitates “Yoga in Action” training programs in Toronto throughout the year
• co-founded Inspire Reach in 2009, which raises funds through karma yoga initiatives, dedicated to improve local and global communities
• faculty member of the yoga teacher-training program at Tula Yoga Studios since 2007
• encourages her students to explore in the safe environment she provides at Tula Yoga Studios

how to ask a question to the yoga panel

Ask your question by June 3rd by leaving a comment below, via twitter (@lululemon) or emailing askanexpert@lululemon.com. Check back on June 14th for the first set of answers from Ted, Grace and Kinndli!

you asked...

Can you give runners some tips on practicing safe yoga to avoid knee pain/injuries? Is there something we are all doing wrong to hurt ourselves further? Is there a type of yoga to avoid, or stretches we should focus on? - Amber

a yogi answers

Running typically shortens your muscles rather than lengthens. Over a period of time, this repetitive motion contributes to tight hamstrings, sore backs and feet and often stress on the knees due to misalignment and excessive pounding. Yoga is a wonderful therapy for runners, but I have found that generally runners want to get to the finish line quickly, so be patient and gentle with your yoga practice. It is not a race but a lifelong process.

Regarding tips for yogis who run, I suggest that you try to incorporate yoga postures before and after your run. Start with some basic sun salutations that commonly include lunges, which will help open up the hip flexors, forward folds, which will stretch the hamstrings, and Adho Mukha Svanasana (Downward Dog), which will touch on your hamstrings and calves while lengthening the muscles in your back. If you have really tight hamstrings, you can try stretching your hamstrings while lying on your back by bending one leg and keeping that foot on the floor. Take your other leg up so it is perpendicular to the floor. Interlace your fingers around your hamstring and gently pull your leg in closer to your chest at the same time pressing your leg into your hands. End with stretching out the quadriceps, perhaps in Saddle Pose, a variation on Supta Virasana (Reclined Hero Pose) and which is typically easier on the knees.

Perhaps most importantly, if during any yoga pose you feel any sensation in or around the knees, slowly and mindfully get out of the pose and ask your yoga teacher for a variation. If you ever get to the point of pain, you definitely have gone too far in that pose and need to modify. For example, you will probably want to avoid any half or full lotus postures if you have tight hips or hamstrings. There are countless variations on all yoga poses. Remember to be gentle and never force a stretch. You should feel the stretches in the largest part of the muscle that you are stretching and not where your muscles attach to bone, i.e. around your knees or under your buttocks.

I hope this helps and good luck with your yoga and running!

- Danielle

Frances from the Guest Education Centre and her growing belly!

you asked...

I’ve been practicing yoga for years, and I was wondering what poses are off limits during pregnancy? I know there are some obvious ones, like inversions and anything involving being flat on your stomach. Thanks so much! - Danielle

a yogi answers

Hi Danielle,

First, congratulations and enjoy this exciting time in your life! Since almost all pregnancies are different, not to mention the differences in body types, it is imperative that you explain to your doctor the details of your yoga practice and listen to your doctor’s advice so that you understand your limitations during this special time. This time being pregnant will go by quickly, and it is definitely better to be safe than sorry. I have two children and practiced throughout both pregnancies but my practice changed throughout both pregnancies as I was constantly confronted with different physical issues.

The following are some of the postures that various yogis have recommended be avoided during pregnancy: Parivritta Trikonasana (revolved triangle pose), Parivritta Parsvakonasana (revolved side angle pose), Parivritta Utkatasana (revolved chair pose) and any other twists because of the pressure they may put on the abdominal cavity; all inversions except Adho Mukha Svanasana (downward facing dog); and deep backbends because they might stretch the abdominal wall too much; Navasana (boat pose) because of the stress it causes to your abdominals; intense vinyasa sequences that require you to jump forward or back; and of course any posture in which you are required to lie on your stomach.

You might be able to modify twists by taking open twists or do open-seated twists. You also might be able to do seated hip openers to relieve the pressure in your lower back. Most standing postures were fine for me, but I practiced next to a wall for all of the balancing postures. Finally, I recommend that you consider more restorative types of yoga especially during the first trimester when your body is building a life support system for the baby inside and perhaps devoting a greater portion of your practice to meditation.
Again, congratulations and enjoy!

- Danielle

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

I was wondering what is the best thing to eat before a power class. And how long before class it is safe to eat. - Jodi

danielle answers

Ideally, I suggest not eating for at least a couple of hours before practice but there are those days when you might have skipped a meal and need a little energy. On those days, I suggest either drinking a glass of water (which can subdue hunger), eating a piece of fruit, such as an apple or banana, or drinking a small glass of juice. If you feel you need a little more substance and can handle a little bit more (which I cannot), then I have known some yogis who like to eat a little peanut butter or almond butter along with a piece fruit. However, if you eat even just a little bit too much or too close to class, you might feel heavy and experience some stomach discomfort, especially in all the twisting poses.
Hope this helps!

Danielle

Read the first part of Ask a Yogi: How to Begin

Remember when we asked you for your yoga questions for our inaugural Ask a Yogi series? Well, we're back, with answers! Read on for part 1 of Danielle's responses: How to Begin.

you asked...

Do you have any recommendations for people who are interested in getting into yoga? - Caroline

I want to start taking yoga but do not know where to begin. Is there a type of yoga that is recommended for beginners? - lara

I have taken yoga- very easy poses. I don’t know a lot about the different types. I am looking for a type of yoga that burns calories and builds strength and flexibility. - Tasha

I am very interested in yoga but don’t know where to begin. How should I start? - Emma

a yogi answers

Hi Caroline, Lara, Tasha & Emma,

I recommend that you jump in, give it a go and keep a regular schedule of yoga classes (e.g., two to four per week) for at least three or four months, which I believe is enough time for you to begin to appreciate all the wonderful physical and mental benefits of yoga.

I think it is easiest to stay motivated and have fun in a class setting, as opposed to learning from a DVD or video. Once you locate a convenient studio, gym or community centre where yoga classes are offered, start asking questions regarding what types of classes are offered and which ones are best for beginners. [Editor's note - complimentary yoga classes are offered at all lululemon locations and are a good way to sample different styles of yoga and instructors.]

Regarding the types of yoga: Iyengar yoga will provide you with a solid foundation since certified Iyengar teachers will emphasize precise and strict form in the poses but with many variations depending on the yogi’s level of flexibility and strength and will utilize straps and blocks to assist the yogis in getting into the postures. Ashtanga, power and other vinyasa flow classes are also very popular but can be overwhelming for some newer yogis since there is constant and challenging movement from one posture to the next. If you are looking for more of a sweat and detox practice then you could try hot yoga, which incorporates a slower-paced sequence with minimal variations from class to class.

In summary, find a studio or place to do it, find a style or styles you feel comfortable with, set a regular schedule, stick to it for at least three months and perhaps most importantly just have fun as you enjoy the benefits of a healthy body and a balanced, peaceful mind.

Best wishes!

Danielle
http://daniellemikanagel.com/

Do you have any thoughts on how to get started with yoga? We'd love to hear your comments and tips on being a beginner. Also check out My First Time, a blog post about your very first class.

Stay tuned for more Ask a Yogi answers, coming soon!

Super soakers and Super hot sweaty yogis. Mmm, mmm, Yogathons! Check it out in another episode of Char in My Suitcase below!

Char In My Suitcase Ep.05 from lululemon athletica on Vimeo.

I'm a runner, not a yogi, so I never thought I would feel a void for my yoga practice. I brought yoga into my life when I started training for my first triathlon in 2007, and it became a vital addition to my exercise regime when I was training for my first half marathon later that year.

Since then, I have practiced once every other week to four times a week. Running, cycling and strength training have always taken precedence.

Now, I miss yoga.

Yoga represents to me an inner centered energy, peace, calm...until pigeon pose. Yoga is recovery at that point. Since it's said we hold emotion in certain parts of our body, I wonder what I am holding in my hips. I subconsciously - or consciously - have a hard time letting go there. Certainly the runner in me craves the hip opener pigeon offers after a long run that tightens up the hip flexors.

I'm competitive by nature and am thankful one of the first pieces of advice my instructor gave me was to not worry about what/how my fellow students were doing. And to never compete with myself or push my body further than it is willing to go.

Since I pushed through triathlon training at the start of this season, both to be prepared for Encinitas and to win the Carlsbad store's Triathlon/Yoga Bingo Challenge (I tied for first place and won a new pair of Reverse Groove Shorts to wear to hot yoga) I am feeling minor burn-out, and am craving the steady flow and grounding yoga offers me.

I want to let go. Power Yoga 1 by Candlelight at Sculpt Fusion Yoga tonight at 7:30 couldn't come sooner. My hips are tight.