Kneel and sit on calves, knees tohegethr. Place hands on knees, keeping arms and back straight. Either close the eyes, or focus on the tip of the nose. Breathe slowly and deeply. This pose can be used for mediation. Note: This is the one asana that may be practiced directly after eating. Benefits: Calms the mind, aids digestion.

Kneel on 'all fours', with hands and knees slightly apart. Arms and thighs should be perpendicular to floor. Make the mouth like a pipe and inhale through it with a hissing sound. At the same time, arch the back up like an angry cat and lower head into jalandhara bandha. Hold breath in this position. Exhale slowly through the mouth, raising the head and arching the back down toward floor. Repeat several times. Benefits: Makes the spine flexible and strong, aids digestion, and strengthens muscles of the back and abdomen. Recommended for women during menstruation or pregnancy.