For those of you who have never tried yoga but want to, this easy pose may interest you. For those of you who have never tried yoga and don’t want to, you might change your mind!

Used for years by yogis and yoginis, Viparita Karana asana, a.k.a. legs-up-the-wall pose, is getting mainstream attention from running enthusiasts and cubicle warriors alike. The reason? It’s working wonders for tense bodies that need a little rejuvenation.

You don’t have to attend a class or workshop to reap the magic of legs-up-the-wall because all you need is a wall. There are even some folks making time for it at work. We’re telling you about a handful of its benefits as well as showing you how it’s done. Grab some wall!

1. Back Pain Relief

We spend a lot of time hunching over or generally putting strain on our back. The legs-up-wall post puts your back in a comforting natural position that allows it to relax and release tension.

2. Improves Digestion & Circulation
Movement in the abdomen helps to massage the intestines, which boosts digestion and fights constipation. Your appetite may increase as well due to better (and quicker) elimination of digested food.

3. Drives Healthy Circulation
Because this is considered an inverted pose, blood flow increases to the upper part of the body, bringing a rush of oxygen with it. Your lymphatic system also gets a good flush. This helps to reduce swelling in the lower extremities and can assist with blood pressure problems.

4. Reduces Anxiety and Stress
Relaxing on your back with your legs elevated helps to calm your mind and let go. Combined with deep breathing, Viparita Karana helps you to slow down, and lets your parasympathetic nervous system take over – prompting you to r-e-s-t. Best of all, you get to lie there and let your mind drift!