[ Excerpt from The Science of Yoga, page 26 ]
It is very important to begin each practical session, whether it is an asana routine (intense or mild) or a pranayama practice, with some warm up exercises.
There are many 'loosening practices' which could fall within the category of the jattis. You may already have several of these types of practices of your own.
The important considerations are that the movements are light, without causing undue stress or strain, and that they systematically work through all the major joints and muscle groups of the entire body.
Different jattis may be performed from the seated, laying, or standing positions. Below is a group of jattis performed in the seated position, which we will begin our practice with.
Techniques:
Note: Perform each of these movements from 20 to 30 seconds, in a gentle and rhythmic fashion.
1. Roll your legs inward and outward. 
2. With a light bouncing movement, alternately bend your knees and release them again with a ‘thump’ upon the floor to massage the posterior thighs and calves.
3. Draw one knee in toward the chest and rotate the ankle several times in each direction. Repeat on the other side.
[Continued...]
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