The practice: Tranquil Posture
Lie flat on your back on a rug, yoga mat, or any surface that comfortable supports your body. Put one hand on your chest and the other at the bottom of your rib cage just above the belly. Inhale into your belly feeling it rising, becoming round and full, while the diaphragm moves downward, allowing your lungs to fill with oxygen. Allow the breath to travel slowly all the way up through the diaphragm, into the chest, and up to the collarbones. Your chest should remain relatively stationary. When you have completed the inhalation, slowly exhale, and feel the belly contracting as the diaphragm moves upward. Continue this practice for several minutes until this becomes natural. Allow the breath to travel all the way up the spinal column feeling it circulating throughout the body. Position your arms by your sides, palms facing up. Stretch out your legs hip-width apart and parallel to each other. Close your eyes and visualize your breath as a stream of cool, tranquil, golden light that flows from your heart and radiates to the farthest reaches of your body. Rest and relax into the pose for fifteen minutes. Once complete, open your eyes and gently shake out your hands, arms and legs. Allow for a gradual transition to full consciousness by sitting up slowly and taking your time before resuming your normal activities.