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Next a Knee Clench. Again very easy to do. Sit on the floor with your legs stretched out in front of you, your hands are on the floor behind you to support you. Next clench the thigh muscles of one leg and see if you can raise the back of the heel off the floor by pushing the back of the knee into the floor. Generally a healthy knee will lift about an inch off the floor. That's about 3 centimetres for those who are in metric. Hold this position for 10 seconds or so clenching hard so you feel your thigh nearly cramps. Repeat a few times and do the same on the other leg. Next a Sitting Bowl exercise. If you can kneel on the floor with your knees and toes together. You will aim to sit on your heels with the heels apart. Bring your thumbs to your heels to take your heels out as far as possible; this will enable you to sit on your feet into the bowl shaped hollow made by your feet. If it too strong try a small cushion to sit on and gradually remove the cushion when you are able. Stay as long as you can a minute or so with your bottom pressing your feet apart. Release and relax and repeat. Next a Child's Squat. Take care with this one as your knees and thighs may not be ready, so have a small cushion ready at hand. Kneel on the floor with your knees together and feet apart, if you can sit on the floor between your feet. If it's too much then sit on a cushion. Your ankles and feet will need to be inline with your shins so keep them straight. Stay as long as you feel comfortable and repeat. Lastly, a Knee Seesaw. You will need two chairs for this. Kneel on your left knee between the two chairs with your right foot flat on the floor in front of you so that your right leg is at an angle. With your hands on the chairs taking some of your weight move your body forwards over the left knee so the weight is on your right foot. This may hurt (it usually does so take care) as your weight passes over your left kneecap, if it's too strong use a small towel or something under your knees. When your are fully forward start to sit back on to your left foot with your left knee fully bent. Keep going back and forth As much as you can, you will find that it gets easier as you go on. You may feel that you will need to shift the weight forward with your body leaning forward as you do this to make it a bit easier. When you become more proficient try to keep your back straight and upright. Then repeat on the other side. I hope you find this useful, until the next time. Glen Wood - The Yoga Teacher. Glen is a yoga expert whom loves to teach you how to lose your neck, shoulder and back pain with yoga. Dedicated to unlocking the Real Secrets of Back Pain. For further information and your FREE Yoga and You report go to http://www.YogaTeachingwithGlen.com For you FREE Introduction Audio CD go to http://www.GoodbyetoBackPain.com For a Lower Back Pain Dvd go to http://www.GoodbyetoBackPain.com For a Neck and Shoulder Dvd go to http://www.GoodbyetoBackPain.com/NeckandShoulderdvd2.html
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