Knee Bending in Yoga – Janu Naman

Knee Bending Pose in Yoga - Janu Naman

The knee bending pose in Yoga also known as the Janu Naman asana is a part of the Pawanmuktasana series 1 ( Antirheumatic yoga poses) mentioned in “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati that focuses on the lower leg. It is a very simple practice for beginners to relax the knee joint and improve blood circulation in the legs.

How to do Knee Bending in Yoga – Janu Naman

Knee Bending Pose in Yoga – Janu Naman
  1. Sit in the base position with the legs outstretched and the feet together. Place the hands beside and slightly behind the buttocks.
  2. Lean back a little, using the arms to support the back. Keep the spine straight.
  3. Bring the thigh near the chest and clasp the hands under the right thigh. 
  4. Straighten the right leg, pulling up the kneecap.
  5. Keep the hands under the thigh, but straighten the arms.
  6. Keep the heel about 10 cm off the floor.
  7. Again bend the right knee so that the thigh comes close to the chest and the heel near the groin.
  8. Keep the head and spine straight. This is one round.
  9. Practice 10 rounds with the right leg and then 10 rounds with the left leg.

Breathing pattern while doing Knee Bending in Yoga – Janu Naman

  • Inhale while straightening the legs. 
  • Exhale while bending the legs.

Benefits of Knee Bending in Yoga – Janu Naman

Since the knee joint bears the whole weight of the body and has no strong muscles for support, it is most vulnerable to injuries, sprains, and osteoarthritis. All the knee asanas strengthen the quadriceps muscle and the ligaments around the knee joint. These asanas rejuvenate the knee joint by activating the healing energies.


  • People with weak abdominal muscles, back conditions, high blood pressure or heart conditions should not attempt.
  • Poeple with any knee injury, pain, or having surgery should consult a doctor before doing this.

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