Janu Chakra for Knee Pain Relief

Dear friends,
A smiling namaste to all of you!
Welcome once again to our article series “A Step from Health to Happiness.”

Today, we will talk about Janu Chakra — a simple yet highly beneficial yogic practice for keeping your knees and legs healthy.
Earlier, we discussed Gulpha Naman and Gulpha Chakra.
Just like them, Janu Chakra can be practiced anywhere and anytime.

Meaning of Janu Chakra

The word ‘Janu’ means knee, and ‘Chakra’ means circle or rotation.
In this practice, we move the lower leg in a circular motion from the knee joint, improving flexibility and joint health.

How to Practice Janu Chakra

1. Sit in Dandasana (Staff Pose).
   (If you are not familiar with Dandasana, refer to our earlier post.)
2. Keep both legs straight in front of you.
3. Bend your right knee and bring it close to your chest.
4. Hold your right leg firmly behind the knee with both hands.
5. Now rotate the lower leg in a clockwise (Dakshinavritta) direction.
   • Keep your spine straight.
   • Make three slow circular rotations.
   • This will take around one minute.
6. Next, rotate the leg in an anti-clockwise (Vamavritta) direction.
   • Each rotation should take about 20 seconds.
   • Complete three rotations again (about one minute).
7. Repeat the same process with your left leg —
   • First rotate clockwise, then anti-clockwise.
   • Make sure to rotate equal times in both directions.
8. After completing both legs, close your eyes and observe your body.
   • Notice the difference in your legs before and after the practice.
     

Time required:

• Right leg – 2 minutes
• Left leg – 2 minutes
• Observation – 1 minute
  👉 Total time: 5 minutes

Precautions

• Your hips and thighs should remain steady during the movement.
• Keep your spine straight and hold the knee firmly.
• Perform the rotation slowly and gently, without jerks.
• Ensure equal rotations in both clockwise and anti-clockwise directions.

Benefits

• Strengthens the knee joints.
• Improves flexibility of leg muscles.
• Enhances blood circulation in the legs.
• Provides natural relief from knee stiffness and pain.

So, dear friends,
Make this practice a daily routine and experience the lightness and strength in your knees.

With warm regards,
Yogacharya Dhakaram
Founder – YogaPeace Sansthan