without bending knee. don’t move your right leg in final, breathing normal & eyes closed.
return – in reverse sequence & repeat same with left leg.
starting position – lie down on back, legs together hands by side of body.
starting to final position – now slowly bend right leg at knee joint fully, take knee near chest with finger lock. holds right knee & press maximum near chest.
final position – in final left leg straight & flat on floor. maintain right leg position near chest as long as possible.
return – in reverse sequence. repeat same with left leg.
starting to final position – slowly raise right leg upward towards 90o, keep left leg 