Janu Naman
knee bending
Stage 1
Stay in the base position. Bend the right knee, bringing the thigh near the chest and clasp the hands under the right thigh.
Straighten the right leg, pulling up the kneecap.
Keep the hands under the thigh, but straighten the arms.
Keep the heel about 10 cms off the floor.
Again bend the right knee so that the thigh comes close to the chest and the heel near the groin.
Keep the head and spine straight.
This is one round.
Practise 10 rounds with the right leg and then 10 rounds with the left leg.
Stage 2
Bend both knees together, bringing the thighs near the chest and place the feet on the floor in front of the groin.
Hold the backs of the thighs.
Raise the feet slightly from the floor and balance on the buttocks.
Straighten the legs as much as you can without straining.
The arms straighten naturally while the hands continue to support the thighs.
Point the toes forward.
The hands and arms should support and maintain the stability of the body. Keep the head and spine upright.
Remain in the position for a few seconds.
Bend the knees and bring the legs back to the starting position, keeping the heels slightly above the floor.
Draw the toes back towards the shins.
This is one round.
Practise 5 to 10 rounds, keeping the heels off the floor throughout the practice.
Breathing
Inhale while straightening the legs.
Exhale while bending the legs.
Awareness
On the knee bend and associated movement and balance, and the breath.
Precautions
Stage 2 is a strenuous practice and should not be attempted by people with weak abdominal muscles, back conditions, high blood pressure or heart conditions.