Sit in on two folded blankets in Sukhasana (refer to FIGURE 11-12,). Cup the fingertips by the hips and lightly lift the buttocks and stretch the torso up to lengthen the spine and make space in the body for the breath to come in. Lower the buttocks back down to the floor while maintaining the length of the sides of the body.

Bend the elbows and place the back of the hands on top of the thighs, close to the hips. Press the buttock bones down as you lift and broaden the collarbones and stretch the sternum up. Draw the upper arms back slightly to bring the shoulder blades down and into the back. Bring the upper back in without jutting out the front ribs.

Inhale the breath, and lengthen up through the back of the neck and the head. Exhale and bring the chin to the chest, by bending the neck forward at the seventh cervical vertebrae. (This is where the neck meets the shoulders). Close and soften the eyes. The chest remains lifted throughout the exercise.

Observe your breathing pattern, the length of the inhalation, exhalation, and pauses in between. Be aware of the movement of the rib cage, expanding with inhalation, and contracting on exhalation. With each inhalation feel the rise and fall of the chest. The breath will fill the chest more than the abdomen. The abdomen does not inflate. Make sure the chest doesn't collapse when you exhale the breath. Stay in this position for five minutes. Then lie down in Savasana.

You can also try this type of pranayama while sitting with your back against the wall for support. Or try sitting upright in a chair, without leaning against the chair back. Place the hands on top of the thighs.