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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
correctly.
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