ELIZABETH ROS kay. So this is the last pose in the series for relieving headache and neck pain. If you've gotten through all the poses in these series and you don't feel better yet and your headache is terrible and you're having horrible, horrible tension in your shoulders, then skip this pose. Maybe you just come directly into Shavasana or lying flat on your back or go back to the poses in this series that felt best for you and repeat them again. To come into this pose, this is "legs up the wall." All you're going to do is bring the tailbone close to the wall. You can prop the hips with a blanket or a bolster or you can just lie flat, it's absolutely fine. You're going to extend the legs, just hang the heels on the wall, no tension in the legs, just sort of let them relax into the wall and you're going to bring the arms above the head. This is going to suddenly reverse channels of flow in the body. If you like, you can do a little meditation where you think of yourself as lying on a waterfall, the water falling down onto your feet and down through your legs cooling in the valley around your core and then moving out into your head, your crown chakra is swirling there. Stay here as long as you are comfortable, stay here 1 minute, 3 minutes, 6 minutes, or 12 minutes, optimum is 12 minutes or more. Just inhaling and exhaling through the nose. Just let the breath find you here and when you're ready, you can open your eyes, bring the feet down, roll to your right side and gently, gently, on your own time, come up into an easy seated pose. Hope you feel better.