Sitting position loosening

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Sitting position loosening


  • 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

  • Now, close your eyes and focus your awareness on your knee joints.

II. Practice

  • Move the knees alternately up and down not lifting them too much.
  • Repeat this movement twenty times or more.
  • During this practice, feel the relaxation and loosening of the knee joints.
  • Stop the practice and relax for a while.


  • Do not move the heels forward or backward while moving the knee up and down.