Page 6 - Practical 16

Practical Manual

• Place the right hand on top of the bent right knee, hold the toes of the right
foot with the left hand. This is the starting position.

• Gently move the right knee up towards the chest and gently push the knee
down and try to touch the knee to the floor.
• Practice this up and down movements ten times. Inhale while bringing the
knee towards the chest and exhale while moving it away from the chest.
Note • Do not force this moment in any way. Repeat same process with the other

leg.

• One can practice it without breath synchronization also.

• This is an excellent practice for loosening of knee and hip joints and for
meditative pose.

Practice 8: Hip Rotation

Method

• Sit in the same starting position as for the last asana with the right leg on the
left thigh. Using the right arm, rotate the right knee in a circle. Try to make
the circular movement as large as possible by the right knee.

• Practice ten rotations clockwise and ten rotations anticlockwise.
• Straighten the legs slowly and release the knee.

• Inhale during upward movement and exhale during downward movement.

• Repeat same process with the left leg.

Fig. 16.6: Hip Rotation
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