| Janu Chakra is an Indian translation for Knee Crank pose. You can learn this asana as below:
Routine:
- Remain in the primary position.
- Bend the right leg from the knee.
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The left leg should remain straight during the entire
practice.
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Bend the elbows, interlock
the fingers of both hands
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Now place the interlocked palms below the thighs.
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If possible encircle the thighs closely at the
chest level.
- Now concentrating on the right toe, carry the lower knee
part at the face level.
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Then rotate the lower knee part in circular motion while
breathing rhythmically.
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Maintain the spinal chord and the neck in straight line
during the entire exercise.
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Initially set a small level circle, which should be gradually
increased.
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Keep your attention on the right big toe so that you could
watch while rotating it.
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At first rotate clockwise and then anti-clockwise.
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Repeat this ten times alternately with
left leg also.
- Never apply any pressure on the knee.
Breathing Pattern:
- Inhale during the upward movement.
- Exhale during the downward movement.
Consciousness:
- On the breathing.
- Mental counting.
- Movement.
- The perfection of circular rotation.
Benefits:
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