To come into Janu Sirsasana (Head-of-the-Knee Pose), bend your right knee and bring your foot against your left thigh. Inhale your arms overhead, then exhale as you fold forward gently over your left leg, hands toward your left foot. Fold forward only as far as is comfortable. Inhale, lengthen your spine, and slowly lift your chest and head. Exhale, fold over your outstretched leg again, and pause for 2 seconds. Repeat 4 times on each side. On the third and fourth rounds, pause for 4 seconds after exhaling.
End with Paschimottanasana (Seated Forward Bend), to lead into a quiet, inward focus. (For instruction, go to yogajournal.com/poses, and type Paschimottanasana into the search box.) Then rest in Savasana (Corpse Pose) for 5 minutes before sitting in pranayama and meditation.
Chandra Bhedana Pranayama (Lunar Breath) has a soothing, cooling effect and is linked to creativity, intuition, and receptivity. It also helps to calm the nervous system and quiet the mind for meditation. Begin with your natural breath, then -gently lengthen your exhalations and deepen your inhalations until you find a comfortable rhythm of the breath. Breathe in through the left nostril, closing the right, and out through the right, closing the left. Pause between inhalations and exhalations. Repeat 12 times before returning to your natural breath.!--page-->