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.

• The left leg should remain straight during the entire practice.

• Bend the elbows, interlock the fingers of both hands

• Now place the interlocked palms below the thighs.

• 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.

• Then rotate the lower knee part in circular motion while breathing rhythmically.

• Maintain the spinal chord and the neck in straight line during the entire exercise.

• Initially set a small level circle, which should be gradually increased.

• Keep your attention on the right big toe so that you could watch while rotating it.

• At first rotate clockwise and then anti-clockwise.

• 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:

• Strengthens the quadriceps muscles and the ligaments around the knee joint.

• Rejuvenates the joint by activating the healing energies.
• Removes all knee related ailments.