Seated Rest Pose

1. Positioning:
- Sit on a sturdy chair or bench with your feet flat on the floor.
- Keep your knees aligned with your hips and avoid crossing your legs.
- Sit up straight with your back against the backrest, if available.
- Place your hands comfortably on your thighs or resting on your knees.

2. Body Alignment:
- Keep your head aligned with your spine.
- Your shoulders should be relaxed and dropped, not hunched.
- Keep your chest lifted and open.

3. Breathing:
- Take deep, steady breaths. Inhale through your nose and exhale through your mouth.
- Feel your abdomen expand as you inhale and contract as you exhale.

4. Movement:
- Remain in this position for a designated period, usually 2-5 minutes, depending on your comfort level.
- You can gently increase the duration as you become more familiar with the pose.

5. Final Notes:
- Use this pose for relaxation, to regain focus, or as a brief break during workouts.
- Ensure your environment is quiet and free from distractions to maximize relaxation benefits.