Sit in the base position.
JANU CHAKRA
Bend the right knee and bring the thigh near the chest.
Place the hands under the right thigh and interlock the
fingers or cross the arms holding the elbows.
Raise the right foot from the ground.
Rotate the lower leg from the knee in a large circular
movement; try to straighten the leg at the top of the upward
movement.
The upper leg and trunk should be completely still.
Rotate I 0 times clockwise and then I 0 times anti-clockwise.
Repeat with the left leg.
Breathing: Inhale on the upward movement.
Exhale on the downward movement.
Awareness: On the movement and perfection of circular
rotation, and the breath.
Benefits: Since the knee joint bears the whole weight of the
body and has no strong muscles for support, it is most
vulnerable to injuries, sprains and osteoarthritis. All the
knee asanas strengthen the quadriceps muscle and the
ligaments around the knee joint. These asanas rejuvenate
the joint by activating the healing energies.
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