Practice:
Sit with back and legs straight. > Breathing normally, place the right foot on top of the left thigh as close to the hip as possible. The sole of the foot faces up. If this leg position is difficult, the foot can also be placed on the floor along the inside of the thigh close to the body. > Hold the toes of the right foot with the left hand. > With slight pressure move the knee up and down 10 times with the right hand. > Return to the starting position and repeat the exercise with the left leg.

Benefits:
Stretches the muscles of the inner hip and thighs and encourages blood circulation into the hips. Good preparation for meditation posture.

Caution:
If there are any problems with the ankle joints, knees or hips avoid this exercise.

Asana is included in the following categories:
Asanas and Exercises to Improve Mobility of the Hip Joint