Posture: Sit in a comfortable meditative posture with a straight spine–chin in, and chest lifted, hands in Gyan Mudra or any other comfortable meditative mudra.
Eyes: Close your eyes and concentrate on your breath.
Breath: Inhale through the nose in 8 equal strokes. Exhale through the nose in one deep and powerful stroke.
Time: 11 minutes.
To End: Inhale deeply and hold the breath 5-10 seconds. Exhale. Inhale deeply and hold the breath 15-20 seconds and roll your shoulders. Exhale powerfully. Inhale deeply and hold the breath 15-20 seconds and roll the shoulders as fast as you can. Exhale and relax.
This is a very effective breath meditation (pranayam) for releasing stress. Done in the evening, it will wash the stress from your body and your aura, and fill you with calm, quiet, balance and prana.