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"Past, present and future tasks are all based on one and the same foundation." - Patanjali’s Yoga Sutra 3.14

The name of this asana comprises three words. The word janu, which means knee, chakra, which means wheel and asana. In this asana, you move your lower leg in a circular motion. When practised regularly, this asana stretches and tones the muscles in your legs and strengthens your knee joint. 

Read on to know about the benefits of Janu chakra asana and the correct way to practice it. This article also discusses precautions that should be taken while practising this asana.

  1. Janu chakra asana (knee crank) steps: Correct way to do janu chakra asana
  2. Benefits of janu chakra asana (Knee crank)
  3. Precautions to take while doing janu chakra asana (knee crank)
  4. Easy modifications of janu chakra asana (knee crank)

Follow the steps below for janu chakra asana:

  • Sit on your yoga mat with your legs stretched straight in front of you. Your feet should be placed together but should not touch each other.
  • Place your palms right behind your butt, on either side of your body, with your fingers facing away from your body.
  • Straighten your spine and put some of your body weight on your palms.
  • Now, bend your left knee to bring your left thigh near your chest and use your hands to hold your thigh in place. Your fingers should be interlaced behind your thighs.
  • Holding your upper leg in place, raise your lower leg and rotate it in a circular motion 10 times, first clockwise and then anti-clockwise.
  • Try to inhale as your leg goes up and exhale as it comes down.
  • Repeat with the other leg.

Janu chakra asana has the following benefits:

  • Stretches and strengthens the quadriceps and the ligaments that support the knee joint
  • Activates healing energies in the knee joint
  • Improves the flexibility of your knee joint
  • Helps improve the balance of your body

Before you practice janu chakra asana, keep the following things in mind:

  • Do not practice this asana if you have a knee injury or injury in your leg.
  • Those with spine problems should talk to a yoga instructor to know the right way to practice this asana.
  • Do not overexert yourself. 

Beginners can take the support of a wall behind their back if they find it difficult to balance themselves in the pose. When you feel you can do asana without the wall, place a yoga block vertically behind your back, without touching it. This will help you maintain the right posture, as the block will fall if you bend your back too much. 

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