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Asanas: As mentioned in the previous article for all asanas in this series sit with your legs outstretched; the back and neck should be absolutely straight. The awareness should be on the body part that is being rotated. It is advisable to keep your eyes closed during the exercises.
Jaanu Naman: Bending the leg bring your knee close to your chest without touching the ground and then straighten it making an angle of 60 degree. Then repeat the same 7 times without bringing it back to the ground. Then change your leg and do the same bending and stretching process 7 times. Now we will do the same exercise with both legs together, once again 7 times. This asana stretches the thigh muscles. Since the thigh presses the abdomen it helps in releasing the wind trapped in the abdomen.
Jaanu Chakra: Bend your knee bringing it close to your chest. Clasp your thigh with your hands and then keeping it fixed move the leg below the knee making a circle with it. Make 7 circles clockwise and 7 anti-clockwise. Then repeat the same with the other leg. The knee joint bears the entire weight of the body as there are no other strong muscles for support. Therefore, this joint is quite vulnerable to injuries, sprains and osteoarthritis. Jaanu Chakra asana strengthens the quadriceps muscles and the ligaments around knee joints thereby rejuvenating the joints by activating the healing energy.
Ardha Titli: It is a preparatory exercise for loosening the knee and hip joints for various meditative postures like siddha asana, padma asana. It proves to be quite beneficial for people who have difficulty sitting crossed legged. To start with Ardha Titli keep your right feet on your left thigh close to your body. Then slowly bring the left knee bringing it close to your chest. Then taking it down press it towards the ground. Repeat the same 7 times. It also prepares the body for sitting in dhyan for long hours.
—For details contact: ashwiniyogi@yahoo.co.in
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