Janu Chakra (Knee Crank)April 4, 2020
Mushtika Bandhana (Hand Clenching) & Manibandha Naman (Wrist Bending)April 5, 2020
Ardha Titali Asana (half butterfly)
Sit in the base position.
Bend the right leg and place the right foot as far up on the
left thigh as possible.
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 synchronisation
While breathing in, gently move 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 breath, mental counting, movement of
hip joint and relaxation of inner thigh muscles.
Stage 2: without breath synchronisation
Remain in the same position with the right leg on the left
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 mental counting, movement of hip joint and
relaxation of inner thigh muscles.
Benefits: This is an excellent preparatory practice for loosening 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: To unlock the leg after completing stage 2, slowly
and carefully straighten the leg.
Bend it once, bringing the heel near the buttock.
Straighten the leg.
This procedure will ensure that the knee joint is realigned
Sit in the same starting position as for ardha titli asana with the
right leg on the left thigh.
Using the muscles of the right arm, rotate the right knee
in a circle trying to make the circular movement as large
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 anticlockwise.
Straighten the leg slowly.
Release the knee.
Repeat with the left leg.
Breathing: Inhale on the upward movement.
Exhale on the downward movement.
Awareness: On the breathing, mental counting and rotation
of the hip joint.
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 body as possible.
Fully relax the inner thigh muscles.
Stage I: Clasp the feet with both hands.
Gently bounce the knees up and down, using the elbows
as levers to press the legs down.
Try to touch the knees to the ground on the downward
Do not use any force.
Practise 30 to 50 up and down movements.
Stage 2: Keep the soles of the feet together.
Place the hands on the knees.
Using the palms, gently push the knees down towards the
floor, allowing them to spring up again.
Do not force this movement.
Repeat 20 to 30 times.
Straighten the legs and relax.
Breathing: Normal breathing, unrelated to the practice.
Awareness: On mental counting, 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 from long hours of standing