Maximize Knee Strength & Resilience: Janu Chakra

• Sit in Dandasana (staff pose).

• Bend your right knee and bring your thigh close to your chest.

• Bring your hands behind your right thigh and interlace your fingers.

• Lift your right foot off the floor (or as far as comfortably possible).

• Rotate the lower part of the leg in a wide circular motion, moving your foot clockwise (away from your body) and then counterclockwise (towards your body).

• As you rotate your leg upwards, gently attempt to straighten your knee, but do not force it.

• Maintain stillness in your upper leg and torso.

• Rotate 10 times clockwise and then 10 times counterclockwise.

• Repeat with the left leg.

  
  

Inhale while rotating upwards. Exhale while rotating downwards.

Focus on the movement maintaining a smooth and controlled circular rotation, and coordinating the movement with your breath.

Benefits: This exercise may help to improve flexibility and range of motion in the knee joint.

Tip #1 - Hip positioning

The primary focus is on grounding the "sit bones" (ischial tuberosities) evenly on the floor. This provides a stable base for the pose. Sometimes, especially with tight hamstrings, it can be beneficial to sit on a folded blanket to elevate the hips slightly, making it easier to find this grounding.

Tip #2 - Spine positioning

Imagine the spine is straight like a staff, hence the name "Staff Pose". The natural curves of the spine should be preserved, avoiding both rounding and excessive arching. There should be a sense of lifting from the base of the spine (the tailbone) up through the crown of the head.

Tip #3 - Chest positioning

The chest should be open and lifted, with the collarbones broad.

The shoulder blades should be drawn down the back, helping to open the chest.