This is a wonderful way to bring ease to the muscles of the lower back, and calm the mind. Lie down on either the floor or on a bed with a firm mattress. Bend both knees and have the feet on the floor about 4 inches apart. Have the arms resting at the sides of the body with the palms facing up. If your chin tilts up toward the cieling, put a pillow or folded blanket under the neck to bring your head into alignment with the spine. Now relax by focusing the attention on the breath. Take long, smooth breaths in through the nose, and out through the nose. Feel how your abdomen moves with the breath. Stay in the position as long as you are comfortable. To come out of the pose, gently roll to your right side and rest there for a minute. As you come to sit up, do so gently pressing yourself up with the hands from the side lying position. Relax and enjoy the healing benefits of this simple, yet profound yoga experience. Namaste'.