Janufalak Akarshan (kneecap contraction)

Janufalak Akarshan (kneecap contraction)


  1. Stay in the base position.
  2. Contract the muscle surrounding the right knee, drawing the kneecap back towards the thigh.
  3. Hold the contraction for 3 to 5 seconds, counting mentally.
  4. Release the contraction and let the kneecap return to its normal position.
  5. Practice 5 times.
  6. Repeat with the left kneecap 5 times, then with both kneecaps together.


  1. Inhale while contracting.
  2. Hold the breath during contraction.
  3. Exhale while relaxing the knee muscles.


On the breath, mental counting and contraction.