Practice:
Lie on the back. The feet fall loosely outwards and the arms lie relaxed beside the body with palms facing up. Eyes are closed and eyelids relaxed. Place one hand on the abdomen and the other hand on the chest. > Inhaling first feel the abdomen rise and then the chest. > Exhaling feel the chest lower first and then the abdomen. > Inhale and exhale in this way, quietly and gently 10 times. Observe how the movement of the breath gradually becomes slower and the exhalation becomes longer with the deepening relaxation. > Return the hands beside the body. Remain lying and relax for 1-2 minutes observing the normal flow of the breath.

Benefits:
Deepens the breath and leads to physical and mental relaxation. Calms and refreshes the whole body.