Start by lying down on your back (savasana). Gently close your eyes and completely relax. Do not try to control your breath. Your legs and arms should be naturally straight. Have some distance between your feet, and your arms about 30 degrees away from your body – palms facing up and the third knuckle of each hand resting on the floor. Stay in savasana for 5 minutes and breathe naturally. Then place your palms over your eyes and gently massage the eyes, forehead, temples, and underneath the cheekbones. Roll over to one side and slowly come to a comfortable meditative sitting position.
Your sitting position needs to be comfortable: you will be sitting still for 20-25 minutes at a time, and as you develop your pranayama this will increase to 1 hour at a time. There are various options for sitting. You can sit in lotus, ½ lotus, or simply cross-legged. Whatever position you choose, ensure that your back and neck are naturally straight. Your knees should be below your hips and so it may be necessary to use a cushion or block to raise your hips. If necessary, you can rest against a wall.