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 Stretching Pose, involves a forward bend with legs apart. It aims to stretch and strengthen the hamstrings and spine, while also promoting flexibility and improving blood circulation to the brain. 

Posture Breakdown

Benefits and Techniques

Dandayamana-Bibhaktapada-Paschimotthanasana, or Standing Separate Leg Stretching Pose, offers several benefits:
  • Enhanced Flexibility: The posture increases flexibility in the spine, hamstrings, and hip joints.
  • Stimulated Digestive System: The forward bend stimulates the abdominal organs, aiding digestion.
  • Strengthened Back: Regular practice can strengthen the back muscles and improve posture.
  • Relaxed Nervous System: The pose has a calming effect on the nervous system.

The following techniques are employed in the Standing Separate Leg Stretching Pose:
  • Posture Alignment: Begin with legs apart and arms extended parallel to the floor.
  • Forward Bend: Bend forward from the hips, aiming to bring the head toward the floor between the legs.
  • Engagement of Core: Keep the core engaged and back straight as you bend forward.
  • Steady Breathing: Focus on steady, controlled breathing during the pose.

Video Resources

Guided Demonstrations and Tips

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

The Dialogue

Bikram's Precise Verbal Instructions

Dandayamana Bibhaktapada Paschimottananasana

Standing Separate Leg Stretching Pose

Feet together nicely. Arms over the head sideways. Right leg step to the right, four feet minimum.

At the same time, arms down parallel to the floor. Heels in one line, feet slightly pigeon-toed.

Suck your stomach in, and slowly bend your upper body down from the lower spine towards the floor.

Keep your chin forward, looking in the mirror and your knees locked.

Grab your heels from the outside, five fingers together, thumbs touching with the index finger. As a beginner, if you can’t grab the heels yet, grab the outsides of the feet.

Pull on your heels as hard as possible, stretching your body down from the lower spine towards the floor.

Make sure your knees are locked throughout the posture.

Roll forward like a wheel, bodyweight on the toes. Try to touch your forehead to the floor. If you cannot touch your forehead to the floor, open your legs more, and more, and more, and more.

Chin up, look forward, roll forward. Keep pulling. Eventually your Spine should be perfectly straight from the coccyx to the neck, forehead touching the floor between the Feet.

First your Legs stretching, then Hips stretching, then Lower Spine stretching, then whole Spine is stretching.

Eventually the whole body is stretching, 360 degree angle, inside out, from bones to the skin, coccyx to the toes, coccyx to the forehead.

Pull harder, keep pulling. Chin forward, roll forward. Touch your forehead to the floor.

Inhale breathing, slowly come up.

Right leg back to the place.

[For 2nd Set] If your forehead is easily touching the floor, bring your feet closer to each other, only as much as you need to, to touch your forehead more in the center, between the feet.

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