A study in The Journal of Alternative and Complementary Medicine explored the healing benefits of yoga and meditation practices.
Start by sitting in a cross-legged position. Rest your hands on your knees and close your eyes. Keep your right thumb on your right nostril and close it. Inhale deeply from your left nostril for 4 counts.
Balance yourself on one leg, with the other one folded and supported on your inner thigh. Stretch out your hands above your head and point them directly upwards.
Lie down flat on your stomach. Rest your palms by the side of your chest, arms close to your body, elbows pointing outward. Inhale and raise your forehead, neck and shoulders.
Lie down on your back with legs straight on the floor and hands beside the thighs. Keep your palms near the shoulders and your fingers pointing towards them.
Begin with Dandasana and place a strap around the feet while grasping them by the hands if the back is stiff. Ensure that your knees are slightly bent and legs stretched out forward.