THE ONLY HATHA YOGA MOVEMENT THAT IS NEEDED BEFORE MEDITATION THE MAHA (GREAT) MUDRA (SEAL) <3

1. Sit on the heel of your left foot. With both hands, pull your right knee against your chest.
2. Inhale and exhale.
3. Contract the anal sphincter, and pull your lower abdomen in and upward. Inhale with the Kriya Pranayama method, pulling the life force up to the brain and third eye. Hold it there.
4. Drop your chin to your chest. Extend your right leg, bend forward grasping your foot with both hands. Stretch the spine.
5. Resume the starting position with your head erect, relax, exhale and let the current gently flow down.
6. Reverse the leg positions and repeat.
7. Extend both legs and repeat. <3

~ image of Paramahansa Yogananda doing the Maha Mudra.