Mushtika Bandhana (hand clenching)

Sit in the base position or a cross-legged pose.
Hold both arms straight in front of the body at shoulder
level.
Open the hands, palms down, and stretch the fingers as
wide apart as possible.
Close the fingers to make a tight fist with the thumbs
inside.
The fingers should be slowly wrapped around the thumbs.
Again open the hands and stretch the fingers.
Repeat 10 times.

Breathing: Inhale on opening the hands.
Exhale on closing the hands.

Awareness: On the stretching sensation and movement, and
the breath.

Benefits:

• Helps in developing a firm grip.
• Quite helpful whose hands tremble while writing.
• Immensely useful for Tennis, Cricket and Badminton players.
• Also helpful for computer operators.

Poorna Titali Asana (full butterfly)

Sit in the base position.
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 I : 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.

Contra-indications: 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.

Shroni Chakra (hip rotation)

Sit in the same starting position as for ardha titali asana
with the right foot on the left thigh.
Use the right hand to rotate the right knee in a circle and
make the circular movement as large as possible.
The index finger may be pointed out and used as a guide
to perfection of the circular movement.
Practise 10 rotations clockwise and then 10 rotations anti-
clockwise.
Straighten the leg slowly.
Repeat with the left leg.

Breathing: Inhale on the upward movement.
Exhale on the downward movement.

Awareness: On the rotation of the knee, ankle and hip joint,
and the breath.

Ardha Titali Asana (half butterfly)

Sit in the base position.
Bend the right leg and place the right foot comfortably on
the left thigh.
Place the right hand on top of the bent right knee.
Hold the toes of the right foot with the left hand.
This is the starting position.

Stage I: with breath synchronization 
While breathing in, gently Inove the right knee up towards
the chest. Breathing out, gently push the knee down and
try to touch the knee to the floor.
The trunk should not move.
Do not force this movement in any way.
The leg muscles should be passive, the movement being
achieved by the exertion of the right arm.
Slowly practise 10 up and down movements.

Awareness: On the movement of the knee, ankle and hip
joints, relaxation of the inner thigh muscles, and the breath.

Stage 2: without breath synchronization
Remain in the same position with the right leg on the left thigh.
Relax the right leg muscles as much as possible.
Push the right knee down with the right hand and try to
touch the knee to the floor.
Do not strain.
Let the knee spring up by itself.
The movement is achieved by use of the right arm only.
Practise 30 up and down movements in quick succession.
Breathing should be normal and unrelated to the practice.
Repeat stages 1 and 2 and the unlocking procedure (see note below) with the left leg.

Awareness: On the movement of the knee, ankle and hip
joints and relaxation of the inner thigh muscles.

Benefits: This is an excellent preparatory practice for loos-
ening up the knee and hip joints for meditative poses.
Those people who cannot sit comfortably in cross-legged
positions should practise ardha titali asana daily, both
morning and evening.

Practice note: Gently straighten the leg after completing the
practice, then again slowly and carefully bend it once,
bringing the heel near the groin, then stretch the leg in
front fully.
This procedure will ensure that the knee joint is realigned
correctly.

janu Chakra (knee crank)

Sit in the base position. 

JANU CHAKRA 

Bend the right knee and bring the thigh near the chest. 

Place the hands under the right thigh and interlock the 

fingers or cross the arms holding the elbows. 

Raise the right foot from the ground. 

Rotate the lower leg from the knee in a large circular 

movement; try to straighten the leg at the top of the upward 

movement. 

The upper leg and trunk should be completely still. 

Rotate I 0 times clockwise and then I 0 times anti-clockwise. 

Repeat with the left leg. 

Breathing: Inhale on the upward movement. 

Exhale on the downward movement. 

Awareness: On the movement and perfection of circular 

rotation, and the breath. 

Benefits: Since the knee joint bears the whole weight of the 

body and has no strong muscles for support, it is most 

vulnerable to injuries, sprains and osteoarthritis. All the 

knee asanas strengthen the quadriceps muscle and the 

ligaments around the knee joint. These asanas rejuvenate 

the joint by activating the healing energies.

Janu Naman (knee bending)

Stage I: 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 ems 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.

Contra-indications:
 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.

Janufalak Akarshan (kneecap contraction)

Stay in the base position.
Gently contract the muscle surrounding the right knee,
drawing the kneecap back towards the thigh.
Hold the contraction for 3 to 5 seconds, counting mentally.
Release the contraction and let the kneecap return to its
normal position.
Practise 10 times. Repeat with the left kneecap 10 times,
then with both kneecaps together.

Breathing: Inhale while contracting.
Exhale while relaxing the knee muscles.
Awareness: On the contraction and the breath.