Standing Head to Knee Pose

Head to knee yoga pose

Dandayamana Janushirasana

Standing Poses Intermediate Poses

Benefits

Improves circulation and flexibility, while it strengthens back muscles, legs and arms.

The Mechanics of the Pose

  • Stand with both feet together, hands on your side, palms facing forward
  • Shift weight to left leg
  • Slowly lift right leg by bending your knee 90%, hold for a few breaths
  • Slowly start bending forward from the waist and grab hold of you foot
  • If you are able to keep your supporting leg straight straighten your leg.
  • Slowly extend the lifted leg away from you. You want the leg to form a right angle with your straight, grounded leg.
  • Your forearms should be hugging your shin.
  • Hold for 30 seconds to 1 minute.
  • Repeat to other side.

Tips, Observations, and Pointers

  • This is a very difficult pose to master. Practice the pose in stride: at first, try to master your balance with your foot in your hand, before you ever try to extend your leg.
  • Be sure your feet are always straight and do not make a “v” shape, in or out.
  • Be sure you are always distributing weight evenly as you execute this pose.
  • Do not grab the knee to modify the pose in any way.
  • Our fingers and holding your foot should not bear any weight or ‘squeeze’ the foot.

Modifications

Because every step of this pose must be fully complete before you move on to the next, beginners should work on this pose in small steps. Also, if you cannot hold your foot, hold your ankle instead. Start with balancing on one foot first with holding the other leg in a 90% angle, before attempting to grab the leg or straightening it.

Other Similar Poses

Seated Head To Knee

Contradictions and Cautions

Because this pose is fairly demanding and engages your whole body, take precaution if you’ve had any previous muscle injury, have high blood pressure, or headaches. Don’t push if this pose begins to hurt.

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