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.