Kneecap contraction

Janufalak Akarshan

• Sit in the Seated Base Position (Prarambhik Sthiti).
• Gently contract the muscle surrounding the right knee, drawing the kneecap back towards the thigh.
• Hold the contraction for 3-5 seconds, counting mentally.
• Release and relax the kneecap.
• Practice 5-10 times.
• Repeat with the left kneecap.
• Then practice contracting both kneecaps together.

Breathing

• Inhale when contracting the knee cap.
• Exhale when relaxing the knee cap.

Awareness

• The sensations experienced in the knee and thigh muscles.
• Synchronizing the movement with the breath.