Best Turbo-charge Knee Exercise for Football Players

The name ‘Janu Sakti Vikasak’ comes from the Sanskrit words janu (जानु, jānu) meaning “knee”, Sakti (Devanagari: शक्ति ) meaning “strength, capability”. So, this exercise by name indicates that it strengthens the strength of the knees.

Starting Position of  Janu Sakti Vikasak (Knee)

Stand straight with the feet together. Arms by the sides.

Exercise/ Technique of Janu Sakti Vikasak (Knee)

1. Raise your foot forward with a jerk of the knee and then raise it backward and repeat while keeping the upper part of your body in the same erect position.
2. After doing this exercise with one leg, repeat it with the other.
3. When taking your leg back, the heel must touch the buttock.

Beginners may practice for 10 times.

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Precautions of Janu Sakthi Vikasak (Knee)

One should be careful in the following conditions:

1. Knee surgery
2. Artificial Knee cap.
3. Varicose veins

Benefits of Janu Sakthi Vikasak (Knee)

Swami Dhirendra Brahmachari in his book on Suksham Vyayam has mentioned that this exercise benefits the practitioner as follows:

1. This exercise is good for rheumatic condition of the knees as it improves the circulation of blood in the region.
2. It is particularly efficacious for football players. Also know 10 best exercises for football players.

Learn about all 48 Sukshama Vyayama and 5 Sthula Vyayama.