Bend the knees and bring the soles of the feet together, keeping the heels as close to the perineum as possible.
Fully relax the inner thigh muscles.
Stage 1
Clasp the feet with both hands.
Gently move the knees up and then down towards the floor, but do not use any force.
Practise up to 30 up and down movements.
Stage 2
Keep the soles of the feet together.
Place the hands on the knees.
Using the hands, gently push the knees down towards the floor, allowing them to spring up again.
Do not force this movement.
Repeat 10 to 30 times. Straighten the legs and relax.
Breathing
Normal breathing, unrelated to the practice.
Awareness
On the hip joint, movement and relaxation.
Precautions
People with sciatica and sacral conditions should avoid this asana.
Benefits
Both stages prepare the legs for mastery of padmasana and other meditative asanas. The inner thigh muscles hold a lot of tension which is relieved by these asanas. They also remove tiredness due to long hours of standing and walking.