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Rock the Cradle Purpose This exercise is a good preparation for the Lotus posture. It will loosen tight knee and hip joints.

Instructions Sit on the floor with your spine straight. Breathe normally throughout this exercise. Extend your legs in front of you then turn the soles of the feet together. Bring the heels into the crotch. Pick up the left leg and wrap your left arm around the knee and shin area, bring the right arm around the left foot and lock the fingers of both hands together in front of the left leg. Now you are ready to rock the cradle. Gently move your arms back and forth as if your rocking a baby. Rock the leg several times. Then gently return the leg to the floor. Do the same on the other side. This is a good preparation for the Lotus posture.