Legs up the wall - Viparita Karani

Viparita Karani or legs up the wall pose is a gentle inversion, reversing the blood flow from the legs. It stretches and energises the legs and relaxes the mind, releasing stress, anxiety and nervous tension.
This pose is best done with your back flat onto the mat. You can also practice this pose before sleep every night and you can do so from your bed, just ensure that your mattress is not too soft.

1. Bring your right hip next to a wall surface with your buttocks on the floor.
2. Lift your legs onto the wall so they are extended on the wall with the feet relaxed
3. Ensure that your buttocks are right next to the wall so that the legs are completely straight
4. Keep your back relaxed on the floor
5. You can have your arms on either side of your body or bring them over your head.

Stay in this pose for at least 3 minutes.
*This is a great pose to do every evening before bed time. 

Physical benefits:
Boosts circulation in the legs
Stretches the legs
Releases cramps of the legs
Releases lower back pain
 
Mental benefits:
Relaxes the mind from nervous tension, stress and anxiety
Energises the mind
 
Contraindications:
Hypertension
Lower back problems and injury