flexibility

19

KNEES

Janu sanchalan

This pose strengthens and loosens the child’s spine, knees, and hip.

1. Lie on your back, crossing your arms under your head. Bend your left leg, and, keeping your foot on the floor, place it as close to your hip as you can. Foot anchored on the ground, bring your left knee as close to the right of your hip as possible. Come back to your original position. Keeping your right foot on the floor, bend your right leg and place your foot as close to your hip as possible. Foot firmly anchored on the floor, bring your right knee as much to the left of your hip as possible. Come back to your initial position.

2. Keeping your left foot on the floor, bend your left leg so your foot comes as close to your hip as possible. The left leg must be bent at a forty-five-degree angle toward the outside. Foot anchored on the floor, bring your left knee to the right as much as you can. Come back to your initial position. Keeping your foot on the floor, bend your right leg and place it as close to your hip as possible. The left leg must be at a forty-five-degree angle toward the outside. Foot firmly anchored on the floor, bring your right knee as much to the left as possible. Come back to your initial position.

3. Bend your legs, put your soles together and bring your feet as close to your hips as possible. Bring your knees as much to the left as possible, while moving your head to the right. Come back to your initial position. Switch sides. Slowly repeat the movement three to five times.