This pose helps with balancing the right and left sides of the brain, increasing concentration and soothing the nervous system.

Start by sitting on a folded blanket(s) with your legs crossed with your hands resting on your thighs. Experiment with placing blocks under the knees for comfort.

Feel for the two boney processes, called your sits bones, pressing into the blanket. Rock forward and back until you find the center of the sits bones.

Notice if your pelvis is tilted under making your lower back rounded and your navel is drawn into the body. If it is, let the pelvis tilt slightly forward so that there is a lift in the sacrum and lower back. Continue up the trunk allowing the sides of your body to become long, moving the lower ribs up and away from the hips.

Release the tops of your shoulders down, away from the ears as you broaden the front of the chest and the upper back. Open the back of the neck by drawing the chin back so that it is parallel to the floor, lift up through the crown of the head. Let the eyes closes or lower your gaze.

Let yourself become aware of your breathing, allowing it to bring you present in sukasana.

From sukasana begin the practice of alternate nostril breathing by curling the index finger and middle finger of your right hand toward the base of the thumb. Use your thumb and ring finger closing off one nostril to focus air flow in and out of one nostril at a time.

Rest your thumb on the right nostril and the ring finger on the left. Inhale and close off the right nostril, exhale letting air out of the left nostril only, inhale through the left nostril, close off the left and exhale out of the right.

Now inhale in to the right and switch back to the left to exhale. Breathing in and out of the left creates a feeling of calmness and receptivity, and out of the right energizes and invigorates. Alternate nostril breathing balances these energies.

Practice this for 2 minutes to start and increase the amount of time as you become more comfortable sitting.

Enjoy! Namaste!

Art work from the Iyangar Institute of San Francisco