Hold the feet with the two hands.

Place both the elbows in contact with the inside tops of the thighs.

Then gently push the knees of both legs towards the ground, using the elbows as levers.

After a short duration release the legs and allow them to rise upwards.

Again push the legs downwards.

Without strain, try to push the knees as close as possible to the ground.

Repeat this movement as often as available time will permit; up to 10 or 20 times is reasonable.

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