Knee bending

Janu Naman

• Sit in the Seated Base Position (Prarambhik Sthiti)

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.

Breathing

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

Awareness

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

Contraindication

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

Modification

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