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.

Variation:
During practice of the exercise, inhaling raise the left arm above the head. Exhaling bend the upper body forward and hold the toes of the left foot with the left hand while continuing the movement of the right knee.

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

Caution:
If there are any problem with the ankle joints, knees or hips this exercise should be avoided.