Pranayama Setup, lying down


Fold a blanket to about 8 inches wide, 2 feet long, and 3 inches deep, and add it to the middle of your mat for spinal support. Fold another blanket into a pillow. Sit in front of the lower blanket with your sacrum against the short end. Extend your legs and loop a strap around the middle of your thighs. Place a sandbag just below your hips. Lie down. Make sure your forehead is slightly higher than your chin but low enough so as not to stretch the back of your neck. Release your arms by your sides, palms up. Practice pranayama here for 3–5 minutes.