Yogendra Pranayama IV

-Lie on your back, knees bent and feet close to your hips. The knees and feet should be close to each other. 
-Place one hand lightly on your navel, the other hand by your side.
-Inhale slowly, gradually and fully so that your diaphragm pushes your abdomen out. 
-Exhaling, let the abdomen fall down. 
-Keep the count of inhalation and exhalation the same. Maintain 
your ratio. There is no retention or suspension of breath. 
-Practise continuously for about 5-10 rounds. 

This pranayama is very beneficial for women during pregnancy, mensuration and PMS. Its is beneficial in improving digestive capacities, improves the vital and tidal capacity of lints and mobilises fat around the abdominal regions.