Knee cap tightening (In shavasana or Dandasana)

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Knee cap tightening (In shavasana or Dandasana)

Dandasana

  • Sit with both legs stretched, heels together.
  • Place the palms on the floor by the side of the buttocks.
  • Make the spine, neck and head erect.
  • Close the eyes.

I. Starting position (shavasana / Dandasana)

  • Focus your awareness on your knees and keep your eyes closed.

II. Practice

  • Slowly pull the kneecaps upwards and then release them.
  • Repeat this practice 20 times with normal breathing.

NOTE:

  • Practise it with full awareness.
  • 20 times constitutes one set while sitting. Practise such five sets in a day.
  • Repeat the movements rhythmically.
  • Synchronize the movements with breathing. While inhaling pull up the kneecaps and while exhaling release them.