Knee Bending in Yoga – Janu Naman

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Janu Naman Asana
Janu Naman (Knee Bending Pose)

The knee bending pose in Yoga also known as the Janu Naman asana is a part of the Pawanmuktasana series 1 ( Antirheumatic yoga poses). It focuses on the lower leg. It is a very simple practice to relax the knee joint and improve blood circulation in the legs. Janu Naman is a yoga practice that involves performing a sequence of movements and stretches to warm up and prepare the knees for more intense yoga postures.

  1. Overview
  2. How to do Janu Naman (Knee Bending in Yoga)
  3. Breathing pattern
  4. Benefits of Janu Naman
  5. Precautions


English NameKnee Bending Pose
Sanskrit NameJanu Naman
Hindiजानू नमन
MeaningThe term “Janu” means knee, while “Naman” means to bow down or salute.
Base positionSitting
Body PartToes
CategoryPawanmuktasana series 1
Category (English)Antirheumatic yoga poses
BenefitsReduce stiffness & pain in knees. Improves knee mobility.
Janu Naman Overview

How to do Janu Naman (Knee Bending in Yoga)

  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

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

Benefits of 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.

  • Helps to improve knee joint flexibility and range of motion.
  • Increases blood flow and circulation to the knees, which can reduce stiffness and pain.
  • Can help prevent and manage knee injuries.
  • Prepares the knees for more challenging yoga poses, such as Lotus Pose and Warrior Pose.


  • 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.
  • Avoid practicing Janu Naman if you have a knee injury or pain.
  • If you have any knee-related medical conditions, consult your doctor or a qualified yoga teacher before practicing this sequence.
  • Do not push your knees beyond their natural range of motion, as this can cause injury.
  • Practice the movements mindfully and with awareness of your body, avoiding any sudden or jerky movements.