Waterfall

A Large part of Yoga is actually focusing on the breath and finding a deep state of relaxation. For many experienced Yogis the practice becomes much like a meditation, and traditionally postures are regarded as a means to tone and shape the body for meditation. We are the cause of most of the suffering in our own lives, we create it, both mental and physical. We are constantly thinking of the past, what we did or didn't do, or the future, what we need to do. We think about these things so much that we forget to be in the present moment, the only actual moment we have to worry about. If we were always aware of our present moment, we would never misplace our keys, or forget to turn the oven off, because we would always be aware of what we are doing as we are doing it. Yoga is an attempt at allowing you to be completely present and attuned to your body and mind. Therapeutic or restorative yoga is just as important, if not more important to practice for this very reason. How often in a day are we simply present to our own being.

Waterfall, or legs-up-the-wall pose is a great way to not only have a physical benefit, but an emotional one as well. While in this posture we are changing the flow of blood from what our body is used to. As will all inversions it has a great benefit on the mind because of increased blood flow to the brain. Having our legs elevated releases their fatigue and swelling as well as enhances the immune system.
Most people find this posture very relaxing, and it is great to do before bed or if you suffer from insomnia. It's simple and easy to get into and put of, the most important thing here is to have your bum as close to the wall as possible, preferably touching it.
As with any inversions there are contraindications if you suffer from high blood pressure, or have a history of stroke or heart attack, and if you have any kind of eye disorder such as glaucoma or detached retina.
Traditionally legs are kept together and straight, but I Have included some variations that I like. The Pose can be held from five minutes to 45 minutes, it is normal for legs to possibly fall asleep, but not be uncomfortable.

Gita Verse:

Chapter 5 Verse 26

Sri Krishna:
Wherever the mind wanders, restless and diffuse in its search for satisfaction without, lead it within; train it to rest in the Self. Abiding joy comes for those who still the mind. Freeing themselves from the taint of self-will, with their consciousness unified, they become one with Brahman.

This one is easy to understand. All through out the Gita we are reminded that whatever it is we seek, we already have. TAT TVAM ASI- That thou art. If you are looking for confidence, look inside your self, you have it. Success, beauty, love you are all of these things, they are all inside you as part of your true Self. We often forget this and search for these things in the material world, or expect others to provide them to us. Look inside your self, but beware, you can also be hatred, anger, resentment, you are what you choose to be, so choose a positive thought.

Namaste.