Waterfall Pose / Legs Up The Wall | Yin Yoga This yoga pose is great for beginners and yogis of all levels. Often practiced in yin yoga and restorative yoga, waterfall pose is a beautiful inversion that comes with many benefits. It helps you relax and reduce stress, improves circulation, and can help relieve low back pain. I love to practice waterfall pose before bed in a yin or restorative yoga practice! I recommend holding the pose for 1-5 minutes.