With the buttocks on the floor, cross the legs, placing the feet
directly below the knees. Rest the hands on the knees with the palms
facing up. |
Press the hip bones down into the floor and reach the crown of
the head up to lengthen the spine. Drop the shoulders down and back,
and press the chest towards the front of the room. |
Relax the face, jaw, and belly. Let the tongue rest on the roof
of the mouth, just behind the front teeth. |
Breathe deeply through the nose down into the belly. Hold as long
as comfortable. |
Place folded blanket under knees or under the hip bones. |
Recent or chronic knee or hip injury or inflammation. |