Practice 6:

Janu Naman (knee bending)

Stay in the base position. Bend the right knee and clasp the hands under the right thigh.

Straighten the right leg, pulling up the kneecap.

Keep the hands under the thigh but straighten the arms.

Do not allow the heel or toes to touch the floor.

Bend the right leg at the knee so that the thigh comes close to the chest and the heel near the buttocks.
Keep the head and spine straight.

This is one round.

Practise 10 rounds with the right leg and then 10 rounds with the left leg.

Breathing: Inhale while straightening the leg.

Exhale while bending the leg.

Awareness: On the breath, mental counting, stretch in the thigh muscles and synchronised movement.

Practice note:

While bending the knee the hands may also clasp the lower shin. The thigh is then pressed against the
abdomen helping to release air from this area.