Practice 5:

Janufalak Akarshan (kneecap contraction)

Stay in the base position.

Contract the muscle surrounding the right knee, drawing the kneecap back towards the thigh.

Hold the contraction for 3 to 5 seconds, counting mentally.

Release the contraction and let the kneecap return to its normal position.

Practice 5 times.

Repeat with the left kneecap 5 times, then with both kneecaps together.

Breathing: Inhale while contracting.

Hold the breath during contraction.

Exhale while relaxing the knee muscles.

Awareness: On the breath, mental counting and contraction.