Janu shakti Vikasaka (Knees)

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  • Stand erect with feet close together, knees together.
  • Hands along the thighs with fingers stretched out.
  • The legs, trunk and the head aligned in a straight line.

I. Starting position (Sthiti):Tadasana

II. Practice

  • Raise your right foot forward with a jerk at the right knee and then take it backward hitting the buttock with the heel.
  • Repeat ten times.
  • Then repeat it with the left leg.


  • Keep the upper part of the body erect and firm.
  • You can place your hands on the waist, if you like.
  • While taking the leg back, the heel must hit the buttock.

III. Breathing Normal.


  • It is known to be beneficial for rheumatic conditions of the knees as it improves the circulation of  blood in this region.