POSTURE REFERENCE

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Pranayama | Deep Breathing Posture Clinic Ardha Chandrasana | Half Moon Pose Pada Hastasana | Hands To Feet Utkatasana | Awkward Pose Garudasana | Eagle Pose Dandayama Janushirasana | Standing Head To Knee Dandayamana Dhanurasana | Standing Bow Pulling Pose Tuladandasana | Balancing Stick Pose Dandayamana Bibhaktapada Paschimottananasana | Separate Leg Intense Stretch Trikonasana | Triangle Pose Dandayamana Bibhaktapada Janushirasana | Separate Leg Head To Knee Tadasana | Tree Pose Padangustasana | Toe Stand Pose Savasana | Dead Body Pose Pavana Muktasana | Wind Removing Pose Sit-Up Bhujangasana | Cobra Pose Salabhasana | Locust Pose Poorna Salabhasana | Full Locust Pose Dhanurasana | Bow Pose Supta Vajrasana | Fixed Firm Pose Ardha Kurmasana | Half Tortoise Pose Ustrasana | Camel Pose Sasangasana | Rabbit Pose Janushirasana | Head To Knee With Stretching Pose Paschimottanasana | Intense Stretching Pose Ardha Matsyendrasana | Spine Twisting Pose Kapalbhati In Vajrasana | Blowing In Firm Pose

 

Posture Overview

Foundational Insights

Dandayama Janushirasana, or Standing Head to Knee Pose, is a balancing posture that involves standing on one leg while extending the other leg forward. The posture emphasizes concentration, balance, and flexibility, requiring strength in the standing leg and a focused mind to maintain stability.

Yoga Pose: Dandayamana-Janushirasana

Posture Breakdown

Benefits and Techniques

  • Improved Concentration: The pose hones focus and concentration by necessitating balance and precision.
  • Strengthened Muscles: It strengthens the muscles of the legs, arms, and abdomen.
  • Enhanced Flexibility: Regular practice promotes flexibility in the hamstrings and hip joints.
  • Mental Calmness: The pose can induce a sense of calmness and mental clarity.

  • Posture Alignment: Begin by standing straight, then lift one leg and hold the foot with the hands.
  • Balancing Act: While maintaining balance on one leg, extend the other leg forward.
  • Engagement of Core: Keep the core engaged and focus on a steady point to maintain balance.
  • Controlled Breathing: Maintain steady and controlled breathing throughout the pose.

Video Resources

Guided Demonstrations and Tips

Watch a Demonstration
Watch a demonstration of Dandayamana Janushirasana | Standing Head to Knee Pose.
Get Jonny's Tip
Listen to Jonny's tips for mastering Dandayamana Janushirasana | Standing Head to Knee Pose.

The Dialogue

Bikram's Precise Verbal Instructions

Dandayama Janushirasana

Hands To Feet

Feet together nicely at the line. Wipe your hands.

Shift your weight to your left leg.

Interlock your 10 fingers and grab the right foot in front of you, 3 inches below the toes.

Hold it, nice and tight grip. Please don’t lose the grip.

Look in the mirror.

From start to finish: Concentrate one point on your left knee in the mirror, to make sure the knee is absolutely locked to begin with.

YOU DON’T HAVE THE KNEE!

Your left leg should be solid, concrete, one piece, lamp-post, unbroken, NO KNEE!

Inhale breathing; slowly, gently, right leg lift up and stretch forward towards the mirror, until the leg is exactly parallel to the floor. No higher, no lower. Left knee LOCKED.

Take a deep breath.

Continuously kick your right leg – Heel forward towards the mirror, so you can turn your right foot in from the ankle towards your face, with all five toes turning in.

If the standing leg is bending, the posture has not started yet.

Kick your Heel out, turn your Toes in. Try to get both Knees locked, so from the side your Legs should look like a perfect Upside-down "L" like Linda.

If both Knees are locked, and still you can balance there comfortably, then, only you can bend your ELBOWS down toward the floor, until your Elbows are touching the CALF Muscle.

Eventually, your elbows should go down below the calf muscle.

Change. Left leg.

Pick up your left Foot, same position. Please don't lose the Grip.

Focus one point on your right Knee in the mirror.

Don't change your Eyes, don't blink your Eyes.

Think very deeply about your Standing Knee.

Your right Knee is LOCKED, NO KNEE!!!

Distribute the weight all over the right Foot, equally, the same. Don't bring it to the side. Standing Leg - Thigh Muscle should be contraction, nice and tight.

Nothing loose, nothing hanging. Stomach in.

Inhale, slowly, gently, left Leg lift up and stretch forward, Right Knee locked.

Deep breath, kick your left Heel forward towards the mirror, until your both Knees lock. Continuously keep Kicking without stopping, without intermission.

Kick the Heel out, turn the Toes in. You have to learn how to FLEX your Foot,

to stretch your Achilles Tendon just above the Heel.

All the 5 Toes towards your Face, eventually beyond perpendicular. You should feel tremendous stretching underneath your legs,

create cramp on top of the thigh.

If both Knees are locked (No Knee!),

your both Legs look like a perfect Upside-down "L" like Linda, then slowly start bending your Elbows down towards the floor, until your Elbows touch the Calf Muscle.

Elbows should go down below the Calf Muscle.

Change.

[After Left Side]

Do the back bending one second.

[For 2nd Set]:

[Final position, once the elbows go down below the calf muscle]:

Still, if you can balance there with both knees locked, with your smiling, happy face, slowly bring your Body down, Chest Down, Head down.

Touch your Chin to your Chest, lock at your Stomach, touch your Forehead to your Knee.

[for correction, if the standing knee is bending]:

Push your Knee back., Lock the Knee.

Contract the Thigh Muscle, whole Kneecap lifts up.

[for correction, when bringing the elbows down]:

Don't let the leg come down, keep kicking the heel forward.

[other possible dialogue before 2nd Set]:

Before you even start, make up your mind not to give up.

Use your English Bulldog determination, Will Power, and Bengal Tiger Strength.

Mind over the Matter.

If you do 1% correct, or 99% correct,

both of you get 100% benefit,

medically, biochemically, physiologically, psychologically.

As long as you are trying the right way, and you don't give up.

That's the ultimate destination.

As long as your Standing Knee is locked, you are getting 100% benefit.

[when kicking the leg out]: Kick the mirror!

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