legs up the wall

Our Toronto ambassador David Good wants you to stop what you're doing and put your legs up the wall. Read on to find out why he's so passionate about this restorative yoga pose, and then find a wall near you and put those legs up!

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?

read more related posts:


I second this! My cardiovascular doctor just clued me into this when he diagnosed me with venous reflux. It does feel good and is great for faster recovery. Glad to see this educational blog post! Thanks lululemon! :)
Your run ambassador, Lisa McGinnis, Tulsa showroom

Comment by Lisa McGinnis — February 4, 2013 @ 4:04 pm

Oh wow, I needed this today! Thanks so much for the ‘leg up’ David!

xo Lindsay

Comment by Lindsay — February 4, 2013 @ 7:04 pm

Love this!! Tried it out tonight and felt great afterwards!! Thanks :D

Comment by Connie — February 4, 2013 @ 10:49 pm

SO awesome to hear you are loving this pose.
So many ways to enjoy it.
Best of luck to you Lisa McGinnis

Comment by David Good — February 5, 2013 @ 2:45 am

I am a certified fitness trainer, and work outside with most all of my senior clients. We often end the hour with 10+minutes at the wall…feet up, then have them open-wide for adductor stretch, then as mentioned above, put the bottoms of the feet together, pulled down for “butterfly” stretch. Kinda hard for most to get their legs up the wall, but once up–ahh..they seem to love it! They too, need to unwind, and slow down in this crazy, go-go world :) Thanks for reminding me/us of all the good reasons to do this! Perhaps will copy, so they can remember to do this at home!

Comment by Cal — February 5, 2013 @ 3:44 am

At last a week dedicated to making me feel “not crazy”.
Legs up the wall is my ‘go to pose’, and happiness results. Confession: I go to sleep this way, most nights.
At some point, I wake up a bit,and slide down to a typical sleep position, and get under the covers.
Sometimes I even put a couple of pillows on my tummy and prop up my latest ‘read’. It’s all good, and I am thrilled there is suddenly a place to reveal I am a
re-covering (blankets and sheets)LUPTW addict!

Comment by Gail — February 5, 2013 @ 3:46 am

Thanks so much for these tips! How important it is to stretch those hamstrings especially if your day job requires you to sit for long periods. I never realized all the benefits outside of the musculoskeletal benefits. Great article!

Comment by Lisa — February 5, 2013 @ 4:58 am

great info lululemon! have been doing this as a ‘pick-me-up’ for energy…really works…before going out ..or if feel a little tired ….since we are always ‘upright’ it gives our brains ‘long overdue’ blood flow…love your thoughts, clothes …your store energy….thank you!!!!

Comment by barbara jacobs — February 5, 2013 @ 5:10 am

Legs up the wall is what I’ve been looking forward to lately, post-long run. I’ve been preaching its benefits to my marathon clinic members and they’ve been loving how it feels to relax and recover after pounding pavement for hours. Keep spreading the word!

Comment by Sam Sykes — February 5, 2013 @ 5:51 am

Great post – great pose! No warm up needed, and can also be done with legs up on the couch, on a chair, etc. Thanks David!

DeDe Daniels, E-RYT 500
Ambassador, Lululemon Plaza El Segundo, CA

Comment by DeDe Daniels — February 5, 2013 @ 6:47 am

Why are legs up the wall not recommended for people with glaucoma?

Comment by Tawana — February 5, 2013 @ 6:52 am

I love legs up the wall! We have our first Yoga studio ever in our town and Jennifer has a restorative class that has Made many of us believe in the power of being still.

Comment by Candice — February 5, 2013 @ 7:06 am

I usally do this after a long run, it helps

Comment by Jackie — February 5, 2013 @ 11:07 am

Also great for varicose veins!

Comment by Jennie — February 5, 2013 @ 12:43 pm

I just did this with two of my co-workers! Great way to take a time out from our busy days:) Plus, it was a good laugh watching the two of us who wore a skirt try and get our legs up the wall! hehe.

Comment by Alexandra — February 5, 2013 @ 1:55 pm

amazing info! looks like i’m about to get a leg up on this week! i am just coming back from a grade 2 hamstring strain and have been very limited in my exercise for the last 10wks! i ran my first 4 miles yesterday and it feels ok, just tightness in my calves. this will be restorative and perfect for me to try after work today! thanks :)

Comment by the delicate place (@misatheme) — February 5, 2013 @ 2:00 pm

I love legs up the wall or on the chair. Wendy’s Gentle Yoga is right on board with your week of Legs up the Wall. Love your campaign.

Comment by Wendy — February 5, 2013 @ 2:04 pm

Hi gang,
The reason inversion are not good for glaucoma.
From Yoga Journal…http://www.yogajournal.com/practice/246

Inversions should be avoided by those with a retinal detachment or narrow angle glaucoma. A retinal detachment can be caused by high blood pressure, or an air embolus, both of which may be affected by the increased circulation of an inversion. “There has been one reported case where someone developed detached retinas after an hour in Headstand,” says McLanahan.

It’s better to be safe than sorry.

Comment by David Good — February 5, 2013 @ 3:43 pm

Runner’s in the when the weather gets warm try it in the grass with your legs up a tree.
Twitter @davidgoodyoga

Comment by David Good — February 5, 2013 @ 3:45 pm

What an amazingly inspiring article.
I have always liked practicing this posture in my group classes but never do it in my self (home) practice. I am definitely going to begin relaxing into this pose more often…
Blessings, x

Comment by Beccadi — February 5, 2013 @ 3:45 pm

As a medical professional, the claims of helping with digestion and thyroid are complete nonsense. This is why we have a circulatory system. Let’s not be stretching the facts people.

Comment by Chris West — February 5, 2013 @ 5:30 pm

Yogis believe vipparita karani improves pelvic circulation, boosts blow flow to your face, neck, thorax, and improves the performance of your adrenal, pituitary and thyroid glands.
Many people do this pose simply because they say it makes them feel really good but there are so many health benefits too.

Comment by David Good — February 6, 2013 @ 6:26 pm

I’ve been trying to develop a habit of taking time to practice deep breathing and I think a little of this could be the perfect addition! Now to find a free wall in my tiny apartment…

Comment by Melinda — February 6, 2013 @ 8:24 pm

just posted my pic to the Lulu Fb page. LOVE this pose!

Comment by Flying Yogini — February 7, 2013 @ 8:19 am

Lululemon Yoga Ambassador in Palo Alto, CA! Definitely second this post!

Comment by Matt — February 7, 2013 @ 1:07 pm

Can you please tell my how/why this is beneficial to the thyroid? Thank you!

Comment by Lorraine — February 15, 2013 @ 3:14 pm

Hey Lorraine,
This pose increases blood flow into the upper body which stimulates the thyroid gland naturally. Thanks for reaching out with your question!
~ Somerlea
gec social media team

Comment by gec online — February 20, 2013 @ 1:04 pm

I’m a runner and I do this before my races and at nights before an important race and I love this. It helps my legs from a hard workout.

Comment by Ana — July 2, 2013 @ 7:54 pm

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