Titlee Āsan-Knee & Thigh Stretch (still pose)

What This Does For You

• Helps remove stiffness of the knees and thighs, reducing the fat accumulated in the thighs
• Helps in walking and standing for long hours without feeling tired.
• A very good pelvic floor exercise both for men and women.
• Helps women who have menstural cramps as the pelvic muscles are relaxed. This also prevents problems of the prostate in men
• Also helps in relaxing shoulder muscles

How To Do The Technique

• Sit on the floor with your legs stretched out in front of you, feet together.
• Bend at the knees and bring your feet as close as possible towards you. Keep the soles together facing each other and clasp your hands firmly around them.
• Tightly holding to your feet and with your back erect, allow your knees and thighs to bend down as far as possible. Do not strain or push yourself.
• Breathing normally hold on to this extreme position till the advised number of seconds.
• Relax for a few seconds and repeat as advised.

Time To Hold The Extreme Position
–15 seconds

Number Of Times
– 3 times

Time Of The Day
- AM and/ Or PM

Important Things To Remember

• During the first week or so you might find your knees are at a distance from the floor but soon with patience and practice they will lower themselves to the floor.
• Always sit erect, do not slump forward.
• Clasp your hands firmly around your feet.

Back to six week plan