Knee bending

Janu Naman

Stage 1

  • Bend the right knee and place the sole of the foot on the floor in front of the buttocks.
  • Interlock the fingers of the hands under the right thigh.
  • Elongate the spine and consciously relax the shoulders down and back.
  • Keeping the hands under the thigh, straighten the right leg extending and engaging the leg muscles.
  • Hold for a few seconds, then bend the right knee, drawing the thigh towards the chest.
  • Practice 5-10 times.
  • Repeat with the left leg.

Stage 2

  • Bend both knees, interlocking the hands under the thighs.
  • Straighten the legs, extending and engaging the leg muscles.


  • Inhale when straightening the leg(s).
  • Exhale when bending the leg(s).


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


  • Stage 2 is quite strenuous. It is contraindicated for those with weak abdominal muscles, back conditions, high blood pressure or heart conditions.


  • Keep the heel(s) in contact with the floor throughout the practice.