In this fast paced world, everyone is working longer and harder to get a leg up, and it's spilling over into our fitness life as well. What if taking a break is exactly what you need to live a full, rich life and achieve the goals you've set?

My goal for 2013 is to share this radical idea. To create gaps to have more room to be creative, daydream and be open. To take the time to recover and heal yourself so you don’t burn out, but instead shine more often. How are we going to do this?

By putting your legs up the wall.

how to do it

Sit with your hips against the wall and roll onto your back, taking your legs up the wall. Your seat should be pressing as close to the wall as you can. Spend 5 to 30 minutes here.

Contraindications: avoid if you have glaucoma. If your toes get tingly, bend your knees, and with your feet together bring your feet closer to your pelvis.

what’s going on in this pose?

• Your femur bones are dropping into your hip sockets, relaxing your psoas. These are the muscles that help you walk and support your lower back.
• Blood is draining out of your tired feet and legs.
• Your nervous system is getting a signal to slow down. It's all stress release and recovery big time.

the benefits

The list of benefits is as long as your yoga mat.

• Do it before bed to help cure insomnia.
• Release of sore legs after your long run as it stretches the hamstrings.
• Helps with poor digestion and circulation.
• Helps to regulate your thyroid.
• Great for mild sore lower back.

legs up the wall week

Do it with your friends, loved ones, entire family, or by yourself. Life's not about the destination, it's all about the ride. Slow down and don’t miss anything. Share your photos on instagram, twitter, or on our Facebook wall, and tag it with #legsupthewall. How many legs can we get up the wall this week?

Our ambassador Eoin Finn - a yogi, surfer, and blissologist - shares what surfing has taught him about how to navigate through life and get where you want to go.

watch the video

"Do what you love. Keep pushing through. The good times will come." - Lisa Brooking

Everyone needs a reminder now and then to do what you love. For our Coquitlam ambassador Lisa Brooking, a tough race turned into a motivational experience that encouraged her to keep following her passion: running.

watch the video

"I realized the true power of yoga and how it was healing me on a pretty deep level. It wasn't just healing my body but it was healing my relationships and reconnecting me to something sacred." - Ryan Leier

Epiphanies. Ah-ha moments. Game-changers.  Call them what you want, we have all experienced those pivotal moments in our lives that have very clearly led us to where we are today. We sat down with some of our favourite people to dig into these experiences and asked them to reflect on the question: how did I get here?

Our ambassador and friend, Ryan Leier,  shares how a ten minute backbend helped him decide to become a yoga teacher.

watch the video

You know you’re hardcore when you live in New York and declare your love for winter running. Meet Brooklyn Showroom ambassador and Hot Bird Running co-founder, Jessica Green and learn how she went from law degree to running the streets – and everything else in between. 

Travel bag, meet my foam roller! The Grid by Trigger Point. My PT introduced me to this travel-friendly and apartment-friendly foam roller and now I actually roll it out on the road and at home. It's also a great conversation piece and half-time activity during our Sunday football parties.

A perfect, lightweight spring/fall/winter windbreaker for numerous types of weather conditions with tons of reflective gear to keep my clients and me stay safe at night and during early morning runs. Pockets for my gloves, phone, keys, money and a feminine cut to keep me looking fresh and on top of my running game. (Ed’s note: this jacket is from last year but is quite similar to the Run: Nothin’ But Run).

Birks. Heaven. Period. Plus, a must if you are a born and bred Oregonian, which I am! Go get yourself a pair.

I've never had a problem with these bad boys. They can go the distance and beyond without saggy, chaffing or riding up over my knee.  As a running coach, the back pocket is also really key because I have to travel and coach workouts with my phone and the pocket is big and sturdy enough to keep it from bouncing around.

My feet have never been happier since purchasing my own set of melt balls after a life-changing Melt Class with Zoe Levine two years ago.  Every runner NEEDS a set of these.

During the sweaty months of summer and wet months of winter, my money, phone and subway card all need a little extra help in the dry department with as little added bulk as possible. I don't leave home without a Ziploc foldable sandwich bag.

In a city that never sleeps, Springfield Avenue store ambassador, Gina Pachkowski, is an expert at finding stillness in the hustle and bustle. Check out our video and read below to find out more about this meditating yogi.

This blanket was made in India from Sarees and is just super cool!.

This Buddha sits comfortably in the studio. It reminds me of the peace, serenity and clarity that the space brings me.

Ahhh, my Power Y tank with the manifesto built in reminds me to LOVE.

This meditation pillow has seen better days but that's the way I like it; all worn in from simply sitting...now how does that happen?

The lotus candle reminds me that we can all emerge from muddy, murky waters and still shine our light from within.

My flowy lululemon lab pants are the perfect for a yoga practice, meditation and running errands around town.

This journal consists of sequences, notes, journal entries, poems and drawings (from my daughter).... something that can always brighten my day!

These paper bracelets and necklace remind me of Haiti and friendship. Two of my best friends gave me the necklace of Haiti before I left for my trip. I not only hold Haiti near and dear to my heart but my friends as well. The bracelets were made from the artistic Haitian people. They bring me joy, strength, courage and creativity.

This guy takes on mile after mile with his best buddy at his side – I mean look at that furry face, could you leave Tom behind? Watch the video and read below to learn more about this dynamic running duo featuring our Soho store ambassador, Tom Cripps and his canine sidekick, Footyboots.

I wore them for about eight years. I don't wear them anymore. I made myself a guinea pig for running form and quickly realized that orthotics don't make the problem go away they just move the weakness elsewhere. With proper running form I now run farther, faster, more frequently and injury-free.

Sweat vs Silver.

Not mine. Belongs to Footyboots. He is at his happiest when playing with the frisbee and when he is happy that means no humans are in immediate danger of his crushing look of disapproval.

The novelty moustache is for me to wear when Footyboots is upset with me. He can't recognize me when I'm wearing it. Something about being colorblind…

Light as air. Yeah yeah.

Used to massage knots out of my legs, namely my left lower IT band. Grrr…

Clearly I don't like complex stories…

A couple of ultra-marathon mementos. (Ed's note: Psh. No big deal...)

If one thing is certain about Kate, it’s that she’s hardcore and badass (no fake sweat was added in the filming of this video).  A yoga teacher, spin instructor and Union Square ambassador – Kate is an inspiration. Check out some of her favourite things and learn a few fun facts about her.

I love these shoes for two reasons:
1) They remind me of our Atlanta Flywheel opening – I received them as a gift from a Flywheel fan and, more importantly...
2) They’re the best running shoes I’ve ever put on my feet. Too bad I found them late in my running career, I’m pretty sure I could’ve won several of the races I was in! I love the color and the brightness – can’t help but look down and smile!

I certainly don’t lose socks on purpose – it just happens, but I take the same amount of care for these socks as I do my favorite pair of jeans. They’re the perfect thickness and height around the ankle – the colors and designs are pretty fun too!

What started as a functional tool for teaching quickly turned into a fashion item for spin enthusiasts. The Flywheel bandana is a staple in my teaching wardrobe – I tie my headset into the bandana so it doesn’t move when I teach, plus it keeps my hair tucked out of the way, absorbs my sweat and looks pretty badass!

Originally from Texas, I’m a huge Texas Longhorn fan. I love wearing this hat – of course it keeps the sun out of my eyes, blocks the sweat and holds the hair back but this particular hat reminds me of home and it never fails – every time I wear this hat I’ll run into a fellow Texan or get the UT sign. It’s an instant smile!

I easily own 20 of these tanks, the teal one happens to be one of my favorites. It’s the universal tank in my opinion, perfect for running, yoga and FlyBarre. And it has the perfect scoop neckline – easily doubles as a casual tank under a jacket or sweater with jeans!

I love the simplicity of this bra – it’s the perfect amount of coverage and support for teaching and taking various classes. The straps are nearly invisible and I love the combination of the Flow Y bra and the Cool Racerback – I’m normally in basic colors but love the pop of a bright orange, yellow or pink bra under a solid racerback tank

I wear stud earrings and sometimes a watch but other than that I can’t stand jewelry— Except for these fair-trade bracelets! They were a Christmas present from a client last year – they’re actually made out of recycled flip-flops. I can sweat in them, shower in them and they’re just a fun addition to my otherwise pale white wrist.

My eyes are closed but my mind races. I am seeing more with my eyes shut than if they were open. I see the future – to do’s, lists, finish lines. I see the past – mistakes, old habits, long training runs with pauses to cry in the middle. I’m in marathon training taper mode and not only is my body restless but my mind is too. Lucky for me, Lizzi Edwards, yoga ambassador at lululemon Rush Street in Chicago, is here to help me (and you!) filter those thoughts and use them to my competitive advantage.

Here are three mental techniques from Lizzi that'll turn crossing-the-finish-line dreams into realities!

1. visualization

Imagine yourself during your marathon. Add as much detail as you can do this imaging. What are you wearing? What kind of shoes do you have on? What did you eat for breakfast? Who is there supporting you? What sights, sounds and smells fill your senses? The more realistic you can get with your imagination, the more effective it becomes.

2. positive self talk

Self talk is the internal dialog that you have with yourself. Using ‘I am’ statements translate into a powerful reality. Lizzi’s advice rings so true: Take a moment and acknowledge where you go when that evil voice creeps into your head. Now create a declaration and say/chant/scream out loud, "I am strong. I am a marathoner. I am accomplished". Write the declaration on your arm, on your forehead, wherever you need to so you always remember that your evil voice is full of crap!

Gina and her declaration.

3. relaxation

As the yogis tell us, Prana (life force) travels on the breath. As you inhale, you bring fresh, new Prana into your being, as you exhale, you let go of whatever you no longer need. If you can control your breath, you can control your mind. Here’s how to practice: with eyes closed, count to two on each inhale and two on each exhale. As you get tired, exhale more. Try in for two, out for three, four, five...as many as is comfortable.

After practicing Lizzi’s tips, I know that not only is my body is ready to handle 26.2 miles, but my mind is ready too. #iamamarathoner.

join us for a pre-marathon visualization

Ambassador Lizzi will be leading pre-marathon meditation on Oct. 4

If you’re joining us in the Windy City for this year’s Chicago Marathon, stop by North Avenue Beach just north of the Boat House on Thursday, October 4 at 6:00 pm for a one hour visualization/stretch session with Lizzi. See you there!

Oh hello September, we didn’t see you there! Somewhere between last-call BBQ plans and checking off the final items on our summer bucket lists, September crept up on us with zero to no warning. As we desperately try to embrace the onset of fall, we take comfort in the promise of routine that usually comes with the start of this season. Back to class, back to studio and back to centre. We caught up with our West Edmonton Mall ambassador, Kenna K, to understand how she finds centredness with Sattva Yoga.

tell us a bit about yourself and your history
My physical yoga practice all started with a dare: "Betcha can't ever do the splits!" I am forever grateful for that person not because I can now do the splits but because yoga continues to transform my life. Back then it wasn't likely that I’d win the dare (my legs were incredibly tight due to years of competitive running) but I started practicing yoga anyways. At the time I was also going through a rough patch in my life. Pretty quickly it became apparent to me that, yes! I loved that my body was becoming more flexible and strong but what I loved even more were the affects yoga was having on my life off my mat. By connecting inwards it seemed like my outside world became clearer and it was easier to stay centred amongst the chaos around me. I had been connecting inwards since I was five, when my mom taught me Transcendental Meditation but the physical practice gave me a place to ground my meditative experiences.

why sattva yoga?
I was inspired to practice Sattva Yoga primarily because of the founder, Rameen Peyrow. When I moved back to Edmonton from San Diego, I felt that I had "lost" my ability to connect inwards because I left the studio I had grown attached to. It was in Edmonton that I found Sattva Yoga and was reminded that it didn't matter where I was, my centre is always with me.

what can we expect from a sattva yoga class?
You can expect a dynamic physical practice that promotes balance in the body, as well as breathing and mediation exercises. It is very unique to get all three practices in one, which makes this well-rounded style incredibly beneficial. The Sattva classes are designed to liberate you from the expired patterns found in the body and mind that are no longer serving you in the development and progression of your life. At The Yoga Loft in Edmonton, where I teach, we change our sequence monthly to keep the body balanced and the mind engaged.

you are crazy flexible – is that a result of sattva yoga working for you or do you come from a back-bending background?
Ha! I love this question! I am proud to say that the body I have is a reflection of my dedication to my yoga practice.

Describe your perfect day – a time where you feel ultimately ‘centred’
For me, feeling centred starts with how I feel on the inside. In my perfect day I feel super healthy, fit, vibrant, loved and I am living every moment with presence. I wake up to sunshine, practice yoga and am teaching and traveling. I’m in warm weather, by the ocean, eating fresh and delicious food. During the day I'm either wearing a bikini or yoga clothes and at night I get dressed up, go out for dinner with some amazing company and then off to watch a Cirque de Soleil show; they are so inspiring!

Several weeks ago, the yoga community in Washington DC was shaken up by news that our ambassador, Michael Hall had been a victim of an attack as he and his partner were walking near their temporary apartment (their permanent residence was destroyed in a fire earlier in June). Our Logan Circle store manager, Emma, shares more about who Michael is and how the DC yoga community came together for a friend in need.

yoga in DC

I often boast that Washington, D.C. has the “best” yoga community. Our nation’s capital houses great studios made possible by a dedicated and loving yoga community that provides respite from an otherwise Type A culture. Entering a yoga studio in Washington, D.C. is like lifting a very heavy elephant or donkey off your back and setting it aside for an hour of unified bliss. In a city divided, yoga unites.

a community shaken

Last Sunday night I received a phone call from a coworker letting me know that our yogi friend and beloved lululemon ambassador, Michael Hall, was attacked and in the ICU. He and his partner were coming home from dinner when a group of men jumped them. Both men suffered injuries and were taken to the hospital. Michael’s jaw and cheek were broken and required surgery. At the time, Michael didn’t have health insurance and the medical costs would surely be phenomenal.

My heart sunk. I thought of my smiling, clever friend who founded MiDCity yoga on the premise that yoga is a discipline of freedom.  Michael is a breath of fresh air. He is eager give to the yoga community.  In the past he has taught Salutation Nation, organized yoga for cross-fit and leads lululemon’s complimentary yoga class in DuPont. Michael creates community connectedness everywhere.

a community united

I opened my email to organize an effort on Michael’s behalf. What I found was astonishing. My inbox was already flooded with emails from various spokes of the Washington, D.C. yoga community offering to hold individual donation classes and suggesting a huge community class rivaling that of Cherry Blossom Yoga. Someone posted a PayPal link to donate. Someone else made a Facebook group. My store, Logan Circle, put up an event page and each lululemon store in the Washington, D.C. region posted it to their sites. Studios and studio owners started pouring out support – in Baltimore, in Bethesda, in Virginia. Then Atlanta, Montana and New York City. Then Puerto Rico, Canada, India. Email after email. Country after country. My eyes filled with tears.

michael hall – yoga community donation class

Immediately, the yoga community responded. By Monday evening there were dozens of yoga classes at studios around the city, Virginia and Maryland holding donation classes for Michael Hall’s medical expenses. Sunday, August 5 2012, the D.C. yoga community planned to come together to raise the final funds necessary in a very special yoga class: 108 sun salutations, 12 teachers, 25 studios.

Amidst the scrambling to get permits and waivers for our giant practice, we received an email from Michael Hall thanking us kindly for our efforts and asking us to cease donations. Through various initiatives, Michael had raised the money he needed. Sunday’s class, instead, would be a celebration.

yoga is community

Yoga means “to join” and “to unite.” Yoga isn’t about being the best. It isn’t even about finding relief from the hustle and bustle of your daily lives or building beautiful back muscles. Yoga actually is about creating space for a community to come together. On Sunday evening, 300 yogis came out to salute a beautiful teacher and a community unwavering. Midway through the sun salutations, it started to rain. “Only yogis can say they saluted the sun in the rain!” said Michael Hall when he took the mic for the final eight salutations.

It turns out D.C. doesn’t have the best yoga community because there is no best in yoga. Yoga is community.

not about numbers

Andy never worried whether or not people would show up. “This wasn’t about attendance or hitting a number,” he said afterwards. ”It was about sharing an experience and inspiring people to get out of their comfort zones.”

go with the flow

Not everything went smoothly but there were multiple assistants to help guide the class, and as Andy says, “I just went with the flow. That’s what you have to do – go with the flow.” Over 200 people of all ages and abilities showed up to saluer le soleil with Andy and each other that day. Some came with mats and others arrived matless but every person had bare feet and an open mind.

advice for first timers

Advice to anyone thinking about doing yoga: “Just try it,” says Andy. If you’re in Quebec City or nearby, the next yoga on the Plains of Abraham takes place September 9th south of the Museum of Fine Arts.

• Learn more about Andy here
• Visit Andy’s studio in Quebec City: www.hotyogaprana.com.

Rob, our SeaWheeze TackleBox trainer and Emma, our expert nutrition partner at Vega, took over our social channels for a one-hour live Q & A.  We’ve compiled some of the most valuable questions to help you tackle the SeaWheeze half marathon… 3 weeks and counting!

tips from our experts

Q: Hey Rob - I'm struggling to stop/reduce some shin splints that are beginning in my left lower inner calf - I haven't had shin splints before, any tips for stretches or things to do while I run? – Marena
A: Marena, some quick wins would be to change your runners. Another would be to stretch and roll your calves before and after your run. I would also make sure that before your run, you do a very thorough dynamic warm up. There just happens to be a good one right here. – Rob

Q: How many days before a half marathon do you recommend carb loading? Do you even recommend it at all for just a half? – Alexa
A: The lunch before the race is a crucial meal to get your carb load in so that you still have time to digest it completely. If you have room to eat carb heavy but a smaller portion at dinner, then that works great too! – Emma

Q: I’m never too sure what to eat race day. What’s a good pre-race vegan breakfast? And how much time before the race is good to eat? Thanks – Monica
A: Good vegan breakfasts – We love using gluten-free porridges with berries and almond butter. You could also try a power shake with a plant-based protein (10-15g), banana or frozen mango and extra greens if you like! Consume your last meal 1-2 hours before your run and of course, don’t forget to hydrate. – Emma

Q: Hi Rob, my feet are looking gross from the training runs, ie. blisters but I love my low support shoes… Does that mean they are too small? Or am I still breaking them in? Or wrong socks? I'm reluctant to break in a new pair so close to the race... does skin tape help? Also, why are you so darn good looking - what's your secret? – Carlson
A: Blisters - did you get them when you wore a more supportive shoe? How old are they? What type of socks are you using? Cotton or technical? You have time to buy new runners because of the fact that they are minimal style shoes. I've never used skin tape...does anyone else have input for Carlson? In regards to my stunning good looks, I'd like to think that yoga, running and having great people around me keep me looking fresh *wink* - Rob

Q: Is chocolate milk really the post-run wonder-drink that the ads make them out to be? – Conner
A: Great question! Ideally right after a run, high carbo intake (which chocolate milk has) of either food or drink is good but dairy can be hard to digest. If you want to avoid the dairy you could try a glass of chocolate almond milk! – Emma

Q: Hey Rob, I find that there is a lot of stress on my knees for longer runs, any suggestions on exercises to help strengthen the knees or ways to reduce this stress? Thanks! – Fatima
A: Hey Fatima, great question. Sounds like a little overuse - stretching the quads and rolling them using a foam roller could be a quick win. A little rest could also be all you need. If I were to dig a little deeper, I’d suggest to get a physio to look at your running form as it may be a simple correction of how you run. Let me know how it goes! – Rob

A: Hey Fatima! Natural anti-inflammatories like turmeric & ginger can also support and glucosamine can help nourish soft tissue like joints, ligaments and tendons. – Emma

Often we let fear of failure, judgment and worst of all, our own ego stand in the way of “living the dream”. Those thoughts can trump possible happiness, success and living a life you love – but why? Meet Atlanta’s Howell Mill Ambassador, Neda Honarver, and read about her journey to the dream life.

how it all started

When Neda first took to her mat at 18, she found a sense of peace she had never known. Yoga was a temporary escape. Life was clear. This yoga high was something she knew she needed to make more accessible to all.

Neda’s decision to open a studio was sparked by a simple yet powerful question from a close friend: “If you had all the money in the world, what would you do with it?” Neda immediately realized that opening a yoga studio was a scary yet exciting goal that she was determined to accomplish.

law of attraction

In the midst of looking for a studio space, Neda took a “time out” one night to attend the opening party of a local art gallery. As soon as she saw the paintings, hardwood floors and exposed brick she knew she had to ask the owners if she could rent their space to teach yoga. Without hesitation they said yes.

from mat to metal

In an attempt to encourage more people to try yoga, Neda asked her guy friends what would get them to come to class. When they said metal music, she decided to start pairing sequences to Metallica and created Metal Yoga. There is something very apropos about having “Enter Mr. Sandman” take you into Savasana!

queen of fire

It’s no coincidence that Neda’s Guru, Ma Jaya Sati Bhagavati, named her “Draupadi”, which means Queen of Fire. Her mantra is “don’t quit because things get rough, pick yourself up out of the ashes and keep going".

On her path to creating a life she loves, Neda came to realize that you don’t need all the money in the world to live your dreams. You need to have a vision, trust that the universe will take care of you and the courage to light the fire!

There is no question that following your heart is scary. There will be bumps in the road and sometimes giving up may look like the only option. Neda chose to stand in the fire and out of the flames, Tough Love Yoga was born.

If you had all the money in the world, what would you do with it?

music and yoga: a strange evolution

The yogis who practiced in the palaces of Mysore, India in the early 1900s probably never expected that yoga would be taught at the top of a ski resort in Whistler or Tahoe to the sounds of Thievery Corporation, yet the evolution seems so natural when you step back and look at it. When I presented at Wanderlust last summer it felt like a modern Woodstock.

Both Wanderlust and Woodstock have music playing late into the night, along with vendors and caravans of smiling, free-spirited people talking of peace and love. What’s different? The brown acid of the 60s has been replaced with downdogs, Trikonasanas and Tantric philosophy.

yogi rock stars

Even though many in India view yogis as wandering ascetics in spiritual pursuit of Moksha or “release” from the trappings of material possessions and the ego, there are armies of “yogi rock stars” who are content in the limelight, sharing their passions around the globe. You’ll see them hobnobbing with musical celebrities at yoga festivals this summer, no doubt.

No matter what your opinion of Yoga Rock Stars, the fact is that yoga and music are both great gifts for the elevation of the spirit.

Think about the many days you've found yourself in a mundane space and then that perfect song comes on the stereo that stops you in your tracks, and has you singing along in your head or even out loud. Your heart feels lighter, your pain fades away and gravity somehow tugs you down less.

This is the great gift of yoga, as well. Like music, it too restores our positive perspective, celebrates the splendor of life and the radiance of the heart. After just a few sun salutations all of us have wondered, “What was I worried about today, anyway?” Our body becomes an antenna that picks up the music of the soul.

conduits

My current personal definition of yoga is that “Yoga is the art of getting out of your own way.” Good musicians know this, as do artists and athletes. When they are in the zone and playing something powerful, you will notice their eyes are closed. They are open to something coming through them. Reflecting back on these moments they ask themselves, “Who was playing this music?” They are masters of being a conduit.

And this is what I tell people in our Blissology Yoga teacher trainings. Of all the things a yoga teacher has to perfect, the main one is how to be a conduit for the force of love, joy, awe and bliss. I think that the best yoga teachers, like great musicians, get out of their own way. They are not encased in ego, but they let something powerful flow through them.

This is why one of the best Savasanas I had was accompanied by musician and yogi Michael Franti on the Jivamukti Yoga DVD. He channels something in his music that is also there in the words and energy he uses during Savasana.

Let’s celebrate this great union of music and yoga. In the words of Hafiz, “let’s set this dry, boring place on fire.” If you attend one of these great music and yoga festivals, you will see that the Cosmic Dance of Shiva has evolved to the beat of our modern era, and it’s a great thing. I say, “Let’s ROCK!”

Come rock out with Eoin Finn at Wanderlust Whistler this summer or visit him at blissology.com for inspiration, teacher trainings, workshops and more.