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.


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


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