Knee bending



  • 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

II. Practice

  • Bend the right knee and clasp the hands under the right thigh.
  • Now straighten the right leg by pulling up the knee cap so that the right heel is off the floor.
  • Keep the arms straight.
  • Now bend the right leg at the knee so that the thigh comes close to the chest and the heel near the buttocks.
  • Then straighten the right leg with heel off the floor.
  • Practise with normal breathing.
  • This is one round. Practise 10 rounds.
  • Repeat the same practice ten rounds with the left leg.


  • Focus your awareness on the knee joint during the practice.

III. Breathing

  • Inhale while straightening the leg and exhale while bending it.