Key Points

• use a lighter pressure
• scrape the front of the knee below knee cap
• scrape for 30 seconds

Key Points

• bend the knee
• use the concave edge
• scrape for 30 seconds

Key Points

• straighten the knee
• use the convex edge for stronger pressure
• scrape for 30 seconds

Key Points

• keep shoulders on the ground
• push top knee away from you
• hold for 30 seconds

Key Points

• keep upper body still
• kick out and back
• 2-4 sets of 8-12 reps on each side

Key Points

• feet shoulder width apart
• keep your knee over your toes
• 2-4 sets of 8-12 reps on each leg