- Sit back on the heels, keeping them apart and well tucked in under the buttocks.
- Keep the head, shoulders and buttocks in a straight line.
- Place your palms on the respective thighs.
- Breathe normally.
- It may be practised for maximum feasible duration, especially after meals for 5- minutes atleast.
I. Starting position (Sthiti): Vajrasana
- Now, keeping the knees together, bend forward and rest the forearms on the floor , with the elbows by the side of the knees and palms flat on the ground (Rabbit pose).
- Maintain the head at a distance of one hand length from the ground to chin. Open your mouth partially and protrude the tongue with its tip just touching the lower lip.
- Gaze at a point about two feet on the ground in front of you and start the practice.
- Pant quickly like a rabbit, using only the upper part of the chest. Feel the air going in and out of the lungs. Feel the expansion and contraction of the chest muscles. Continue for 20-40 breaths.
- To finish, close your mouth and relax in shashankasana Stretch your hands forward with the forehead resting on the ground. Feel the relaxation of chest and thorax . Allow your breath to return to normal.
- Breathe rapidly through the mouth only, using the chest (thoracic) muscles.
- Make sure that the abdomen presses on your thighs, preventing any abdominal movement.
- Do not drop your head on to the floor.