Practice 7:

Dwi Janu Naman (double knee bending)

Sitting in the base position, place both palms flat on the floor at the side and slightly in front of the buttocks.

Bend both knees together, and place the feet on the floor in front of the buttocks.

Straighten the legs and raise the feet so that they are about 8 cm above the floor in the final position.
Point the toes forward.

The hands and arms should support and maintain stability of the body. Try to keep the head and spine upright.

Remain in the position for a second.

Bend the knees and bring the legs back to the starting position, keeping the heels slightly above the floor.

Draw the toes back towards the shins.

This is one round.

Practice 5 to 10 rounds, keeping the heels off the floor throughout the practice.

Breathing: Inhale while straightening the legs.

Exhale while bending the legs.

Awareness: On the breath, mental counting, movement and balance.

Contra-indications:

This is a strenuous practice and should not be attempted by people with weak abdominal muscles, back conditions, high blood pressure or heart conditions.

Practice note: The hands may also be clasped under the thighs as in janu naman. This is a good preparatory asana for brahmachary asana.