Knee crank in Yoga or the Janu Chakra is a part of the Pawanmuktasana series 1 ( Antirheumatic group ) 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 the Knee Crank in Yoga – Janu Chakra
- Sit in the base position with the legs outstretched and the feet together. Place the hands beside and slightly behind the buttocks.
- Lean back a little, using the arms to support the back. Keep the spine straight.
- Bend the right knee and bring the thigh near the chest.
- Place the hands under the right thigh and interlock the fingers or cross the arms holding the elbows.
- Raise the right foot from the ground.
- Rotate the lower leg from the knee in a large circular movement; try to straighten the leg at the top of the upward movement.
- The upper leg and trunk should be completely still.
- Rotate I0 times clockwise and then I0 times anti-clockwise.
- Repeat with the left leg.
Breathing pattern while doing Knee Crank – Janu Chakra
- Inhale on the upward movement.
- Exhale on the downward movement.
Benefits of Knee Crank – Janu Chakra
- 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 joint by activating the healing energies.
- People with weak abdominal muscles, back conditions, high blood pressure or heart conditions should not attempt.