Janu Naman (Knee Bending pose)

Sit in Dandasana (Staff pose).

1. Bend your right knee, bringing your thigh close to your chest, and interlace your fingers behind your right thigh, close to the knee.

2. Extend your right leg, pulling your kneecap up.

3. Maintain the hand position behind your thigh as you straighten your arms. Keep your heel about 10 cm (or a comfortable distance) from the floor.

4. Return your right leg to the starting bent-knee position, bringing your thigh close to your chest and your heel close to your groin.

This completes one repetition. Practice 10 repetitions with the right leg and then 10 repetitions with the left leg. Coordinate the movement with your breath: exhale as you extend the leg (stretch), inhale as you bend. Feel the stretch around the knee, calves, ankles, hamstrings, and hips.

Benefits: May help release stiffness in the kneecap, relieve gas around the knee joint, improve the flexibility of the knee joint.

Important Note: This is for informational purposes only. Consult your doctor or physical therapist to see if this exercise is appropriate for your condition, especially if you have knee pain or arthritis.