Rock the Baby

Rock the baby is an excellent stretching exercise for the hips. This can be a prelude to other seated poses. Concentrate on the movement of the hips and not the legs. Keep your spine erect. Use caution if you have knee or hip problems. To increase the range of motion, hold your right foot with left hand and the right knee with the right hand. Circle the leg several times, without pulling your knee. If you have been sitting in the chair throughout the day, perform this pose in the chair.

How it is to be done – Sitting.

Suitable for - Everybody.

Steps - actual procedure for that asana.

1. Begin in Easy pose.

2. Hold your right foot with left hand.

3. Hold your right knee with the right hand.
Place your right foot in the crook of left elbow.

4. Your right knee should be put in the crook of the right elbow. Keep your right shin parallel to the floor.

5. Hold your arms around your right leg for support. Your shoulders should be relaxed downwards and away from ears.

6. Press the sitting bones into the floor and spine erect.

7. Crown should be pointed towards the ceiling and look straight ahead.

8. Rock your right leg from side to side for five to eight times. Then revert back to Easy pose.

9. Perform the steps 2 to 9 for the other leg. When you are through, shake your legs to provide relief to hips, thighs, knees and ankles.

Benefits to body parts - Good stretch for the hips.

Precautions - Use caution if you have knee or hip problems.