Uddiyan In Shabasan
1) Lie down straight. Now fold your legs such that the two heels touch the buttocks.
2) Hold the arms from the elbow and place one palm over your naval and place the other palm over it.
3) While breathing out, pull your abdomen in and slightly press with your palm.
4) Count six while keeping in this position.
5) Now, release your abdomen while breathing in.
6) Repeat this six times.With practice, you can increase the number.
Note : Many people do this exercise by pulling the abdomen while breathing out and release the abdomen while breathing in.