Benefits : Improves flexibility in the hip, relieves tension in inner thighs.

Contra-Indications : Not for people with severe sciatica/sacral conditions

Awareness : On the hip joint, movement and relaxation

Breathing : Normal breathing

Duration : Practice 30 to 40 up and down movements

Steps : Sit comfortably. Bend the knees and bring the soles of the feet together in front of the groin, keeping the heels as close to the body as possible.
Clasp the feet with both hands. Gently bounce the knees up and down, using the elbows to press
the legs down.
Try to touch the knees to the ground on the downward stroke. Do not use any force.

#hip #basic