Rules to play Yoga
Sit comfortably in a crosslegged position on the floor or lie flat on your back in the Corpse pose. Place a cushion under the buttocks if you need more support when sitting on the floor. Hands may be relaxed by the sides or you may place one hand on the abdomen and the other on the rib cage to check that you are breathing correctly. Inhaling slowly through the nose, feel the abdomen expand first, then the rib cage, and finally feel the air filling the upper chest. Your abdomen will automatically be drawn in as the ribs move out and chest expands. Slowly exhale, emptying the lungs from top to bottom. Your shoulders and head should stay essentially in the same position throughout; dont raise your shoulders on the inhale or slouch forward on the exhalation. Your inhalation and exhalation should be about the same length of time. Do not hold your breath either at the top or the bottom of the breath but make the transition smooth. Inhalation is done from the bottom up and exhalation from the top down. Repeat five times.
Benefit: This is the technique you will probably use most often to combat the tensions and stress in your life. You can use it anywhere, anytime to calm your mind and help quiet physical responses to stress rapid heartbeat and breathing, and tense muscles. Use this technique to center yourself before your meditation and before asana practice to make them even more effective.