Janu Naman is an Indian translation for Knee Bending pose. You can learn this asana as below:

Routine:

• Balance the body in the primary position.
• Bend the right knee and lift the sole above the floor.
• Interlocking the fingers below the thighs.

• Hold the thighs up to the chest level and keep the heel near the thighs.

• Keep your arm as straight as possible while bending your elbow.

• Keep your spinal chord and neck straight.
• Inhale deeply and slow while straightening your legs.
• Do not allow the heel or toes to touch the floor.

• The thighs should get back to the chest level when you exhale out.

• Keep the left leg straight.
• Practice this ten times with both the legs alternately.
• Remain attentive of your breathing pattern and the thighs.

• Apply more thigh pressure on your abdomen when you exhale out and carry your thighs close to the chest.

• Set both the legs back in the basic position after the completion of exercise.

Contraindications:

• High blood pressure.
• Heart patients.