Janu chakra asana (Knee crank) steps and benefits

Follow the steps below for janu chakra asana:

• Sit on your yoga mat with your legs stretched straight in front of you. Your feet should be placed together but should not touch each other.
• Place your palms right behind your butt, on either side of your body, with your fingers facing away from your body.
• Straighten your spine and put some of your body weight on your palms.
• Now, bend your left knee to bring your left thigh near your chest and use your hands to hold your thigh in place. Your fingers should be interlaced behind your thighs.
• Holding your upper leg in place, raise your lower leg and rotate it in a circular motion 10 times, first clockwise and then anti-clockwise.
• Try to inhale as your leg goes up and exhale as it comes down.
• Repeat with the other leg.

Janu chakra asana has the following benefits:

• Stretches and strengthens the quadriceps and the ligaments that support the knee joint
• Activates healing energies in the knee joint
• Improves the flexibility of your knee joint
• Helps improve the balance of your body

Before you practice janu chakra asana, keep the following things in mind:

• Do not practice this asana if you have a knee injury or injury in your leg.
• Those with spine problems should talk to a yoga instructor to know the right way to practice this asana.
• Do not overexert yourself. 

Beginners can take the support of a wall behind their back if they find it difficult to balance themselves in the pose. When you feel you can do asana without the wall, place a yoga block vertically behind your back, without touching it. This will help you maintain the right posture, as the block will fall if you bend your back too much.