Three minutes.
Place a bolster lengthwise on your mat.
Sit in front of it (not on it), and loop a strap around your thighs.
If necessary, place a folded blanket under your head, as shown, so that your chin is lower than your forehead when you are in the pose.
Lie back. Now tune in to the sensation of the breath in your nose.
Encourage your inhalation to come at the base of your nostrils and the exhalation to be through the tip of your nostrils.
In this relaxed breath do not puff up your abdomen as is done in belly breathing.
Breathe smoothly in and out with no retention of breath whatsoever.
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