Start by lying on your back. Bring both knees into your chest and wrap your arms around the knees. Hug the arms close together and with the hands try to hold on to the opposite hands, elbows or forearms.
If you find it difficult to clasp both hands around your knees, you could bring the legs a little bit outward, so the legs don’t push as much on the belly and rest your hands on your knees.
Tuck your chin a little towards your chest, but make sure the back of your neck keeps resting against the floor. At the same time, press the tailbone and lower back to the floor and pull your legs a little closer towards the chest.
Next, ground the shoulders into the floor, so the whole of your spine is parallel to the floor. From here you can relax your legs, feet, and hips.
Breathe deep into your belly, pressing up against the thighs. You can close the eyes here.
After staying for at least five, long and deep breaths, slowly release the legs and come back to lying on your back.