0Janufalak Akarshan
- Stay in the base position.
- Gently contract the muscles surrounding the right knee, drawing the kneecap back toward the thigh.
- Hold the contraction for 3 to 5seconds, counting mentally.
- Release the contraction and let the kneecap return to its normal position.
- Practise ten times. Repeat with the left kneecap ten times. Then with both kneecaps together.
- BREATHING: inhale while contracting.
- Exhale while relaxing the knee muscles.
- AWARENESS: on the contraction and the breath.
- Om Namaha
- MURALI KONARI YOGA TEACHER.
