KARTARI MUDRA (Resting Mudra)
• Lie down in a supine position; place your hands near to your body or on your stomach, with the right hand on top of the left. • Now take a deep breath in and arch the abdominal wall. As soon as the stomach is full, push your hands to your ribs and expand this region. When your ribs are spread as much as you can, push your hands to the collarbone and raise the area above the chest. • Slowly breath out and repeat the process sometimes.
With each exhalation, let yourself become heavier and heavier. Release your weight to the supporting ground. While inhaling, let yourself be filled with lightness and light; while exhaling, let go of everything dull and dark within you. At the close, you are full of light, peace freedom, and joy.
Effect: Develops and deepens breathing, regenerates the autonomic nervous system (organ activity), and relaxes the entire body.