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

This posture, known as Standing Separate Leg Head to Knee Pose, involves a forward bend with legs apart, aiming to bring the forehead to the knee. It focuses on stretching the spine and hamstrings, improving metabolism, and enhancing mental focus.

 

Posture Breakdown

Benefits and Techniques

  • Improved Metabolism: The pose stimulates the thyroid and adrenal glands, boosting metabolism.
  • Enhanced Flexibility: It increases flexibility in the spine, shoulders, and hamstrings.
  • Strengthened Muscles: Regular practice tones the abdomen and thigh muscles.
  • Relieved Stress: The forward bending nature of the pose can induce a calming effect.

  • Posture Alignment: Begin with legs apart and arms crossed over the chest.
  • Forward Bend: Bend forward aiming to bring the forehead to the knee.
  • Engagement of Core: Keep the core engaged and maintain a straight alignment of the spine.
  • Steady Breathing: Focus on steady, controlled breathing throughout the pose.

Video Resources

Guided Demonstrations and Tips

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

The Dialogue

Bikram's Precise Verbal Instructions

Dandayamana Bibhaktapada Janushirasana

Standing Separate Leg Head to Knee

→ Feet together nicely.

Arms over the head sideways. Hands/palms together, thumbs crossed. Stretch your arms toward the ceiling. Throughout the posture, elbows locked, so arms always touching with the ears.

Right leg step to the right, a big step, 3 feet distance (36 inches) between the feet.

Turn to the right, 180 degree angle.

Turn your hips 1,2,3,4,5 times, beyond your flexibility to bring your HIPS exactly in one line from the side.Two heels in one line, backside foot should be 45 degree angle.

Exhale breathing, and you go down, arms, and head together.

Tuck your chin to your chest, look at your stomach, touch your exactly forehead on the knee.

Forehead should touch the knee.

If you can’t touch your forehead, bend your right knee a little bit, but you have to touch your forehead to the knee.

Stretch your hands forward, beyond the toes. Keep your elbows straight. Push your hands against the floor, to get your knee locked.

Exhale breathing, suck your stomach in, throat choked, eyes open, breathing normal.

Bring maximum weight on the front leg, so your right side hip is sticking up towards the ceiling, to get your both hips in one line.

Lock the knee very quick a couple of times. Inhale breathing, very gently come up, arms and head together.

***Stop in the middle. ***

Turn to the left, 185 degree angle.

Turn your hips 5 times more.

Exhale breathing, suck your stomach in, and you go down. Two hips in one line.

Look at your stomach. Tuck your chin to your chest. Touch your exactly forehead on the knee.

Stretch your hands forward beyond the toes. Elbow locked, everybody.

Push your hands against the floor, to get your knee locked, with your smiling/happy face.

More weight on the left leg.

Everybody get your left hip more higher towards the ceiling, sticking up.

Lock the knee, very quick, a couple of times, exhale breathing, stomach in.

Full lungs Inhale, come up, arms and head together, stop in the middle.

Arms down, and right leg back to the place.

{Additional Dialogue}

This is not a stretching pose, it is a compression pose.

This is a combination of Rabbit Pose (stomach in, back rounded, throat choked), and Balancing Stick (arms stretching).

Good for eight things:

Marriage between the pancreas and kidneys, thyroid and pituitary glands;

Extension of the oblongata and medulla; Opening the throat and crown chakras. Good for the digestive and endocrine systems, metabolism, body chemistry, immune system.

[or]: Compression of the thyroid gland, compression of the pancreas, extension of the kidneys.

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