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.
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