Makarasana with bhramari (crocodile asana with bee breath). You'll find that lying on your front while concentrating on your breathing makes you intensely aware of how your breathing affects the shape of your body, and that, in turn, makes your body aware of the effect of slower, deeper breathing. So you become more relaxed. You're also challenging the diaphragm in this pose and that can make you really aware of your lower lungs. The lungs and the heart work so closely together that when you learn to breathe more deeply, you influence how the heart beats, letting it relax a little since it doesn't have to make so much effort now that the lungs are working more efficiently.
1. Lie down on your front with your legs along the floor, about hip width apart. See if you can keep the front of the feet on the floor.
2. Bring your elbows onto the floor underneath or just in front of your shoulders (the further forward you and closer together you bring your elbows, the more intense the stretch) and support your chin in with your palms. Eventually you might be able to bring your hands into bhramari (thumb tips over the ears, first finger tips over the eyelids, long finger tips over the outer flare of the nostrils, ring finger tip on the corner of the upper lip, little finger tip on the corner of the lower lip - but if this is too difficult, just keep supporting your chin with your palms)
3. Relax, inhale slowly and as you exhale, begin bhramari (humming like a bee) breathing on each exhalation, paying attention to the feeling all along the spine. Repeat for three or four breaths.
4. When you want to come out of this pose, take your elbows out to the sides and make a pillow with the backs of the hands, resting your cheek on your hands. Relax your heels out to the sides.
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