So the first thing is that most of the students when they sit, their lower back is rounding, their shoulders are rounding and they are doing like this. And the stroke is happening above the navel, above the navel, it's like under this rib area. stomach is going in, which is not right. So whenever you are going to practice, I will advise, always have a block or a bolster or sit on some height, you know, like when you sit on the height. So your knee and your hip either align or either knees are below the hips. If your knees are higher like that, Shoulder surrounding this technique is going to harm you.

Really, it's not going to give you benefit, it will actually tense the nervous system there. So what we want your sit bone on the block or any height, your hips in line with the knees and cross leg position simple and spine straight and chin parallel to the ground. So, this posture has to maintain throughout the technique, your posture should not slouch, your lower back should not round, your knees should not go higher than your hips. Is it clear? So that is the first thing you have to aware about it. And second, might some people are easy to sit on the heels if you see here, knees are together and heels closer and I'm sitting on the heel.

This technique can be done What's your arsenal to diamond pose, so pay attention to this pose first. So heels are coming closer and sit on the heels here. That is the pose. But somehow some people are not able to do if they want to sit like that they can use a block in this way, they can use a block in this way. So at least their legs are comfortable. And whenever you use dispose, which is diamond pose, Rajaratnam aware that there is no pressure on the knee that has to be aware.

So now I'm going to sit in front of you on the block, and I'm going to sit in cross legged position, so toes directly under the knee. And if you see my knees are aligned with each other, now find out whatever whatever is comfortable position for you. And what is the comfortable position that when you breathe, your breath is reaching to your desk From under the rib cage area easily ha is right. So, what is the first thing this one second thing, when the posture is right what will happen? Check your temples area this brain it will be relaxed. And if you try round your back shoulder forward chin forward, this area stands so understood, brain is relaxed.

Genies parallel spine is elongate there is no pressure on your knee. breath is soft and calm. That is the first condition of this technique. Got it. Now second is pay attention to your shoulder they are not coming up. They are down and scapula lies in the body.

So your heart ribcage area is lifted. But it is not disturbing the rhythm of the breath in the diaphragm. Some people can go chest forward like that and then they can't breathe. No heart is lifted and breath is soft. So if you want you can bring your hand by the side of body and you can lift the side of the body easily. Now you're feeling the center of the head bone posture is straight chin is parallel.

Now this position you have to maintain throughout the exercise. So now when it is done, then the basic step is take the both hands on your stomach. Inhale, stomach up. Exhale, stomach down. This is the rhythm. Inhale, stomach up, diaphragm up.

Exhale down. If this is not happening yet, you might have to practice only lead this step for one day or two day or three days. If your breath is happening on the chest like inhale, chest is coming. Exhale chest is coming. And when a person is taking the stroke then happen like that. Chest is moving it mean it's not right.

So, the first principle of this technique is breathe from your diaphragm. And with inhalation stomach should come up with acceleration stomach should go down here.