This is the first part of the kandharasana or Shoulder pose, but is sufficient for meditative purposes. It is a great alternative to the more difficult postures, and is specially recommended for those with back, knee and respiratory problems. Those with knee problems may stretch their legs to place their feet on a stool, elevated, instead of bending the knees. Those with respiratory problems may use a soft cushion under the upper back, to ease breathing.
Lie on your back. bend your knees so that the soles of your feet are planted on the floor. Bring your knees close together, and your feet inward, closer to the hips. Place your right hand on your stomach, and your left hand on the floor, along the torso.
Shut your eyes and focus on your breath, remaining aware of the up-down motion of the abdomen. Rectify a natural defect most of us have incorporated -- ensure that as you breathe in your stomach expands outward, and pull it inwards while exhaling. Most of us tend to do the opposite, so this is your chance to correct your breathing pattern.
Benefits: Belly breathing improves respiration, and is a powerful de-stressor. It helps heal most ailments by the deep relaxation it induces. It is the least demanding meditative pose, and the easiest.
Points to note: There may be a tendency to fall asleep in such supine meditative poses. To prevent this, you may count your breaths backwards, from 500. This pose is ideal for those who are unable to maintain an erect position during meditation.
Also read: Control tummy disorders with these steps
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