Knee crank

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 (Sthiti):Dandasana

  • Bend the right leg at the knee and pull it towards the body so that the right thigh presses against the chest.
  • Place the hands under the right thigh with the fingers interlocked or with the arms crossed and holding the elbows.

II. Practice

  • Rotate the lower leg from the knee in a large circular movement.
  • Do it ten times each in clockwise and anti clockwise direction.
  • Repeat the same with the left leg.

NOTE:

  • Try to straighten the leg at the top of the upward movement.
  • The upper leg and the trunk should be completely still.
  • Be aware of the knee joint during the practice.

III. Breathing

  • Inhale on the upward movement and exhale while coming down.