- Stay in the base position.
- Contract the muscle surrounding the right knee, drawing the kneecap back towards the thigh.
- Hold the contraction for 3 to 5 seconds, counting mentally.
- Release the contraction and let the kneecap return to its normal position.
- Practice 5 times.
- Repeat with the left kneecap 5 times, then with both kneecaps together.
- Inhale while contracting.
- Hold the breath during contraction.
- Exhale while relaxing the knee muscles.
On the breath, mental counting and contraction.