Standing Head to Knee (Dandayamana Janushirasana)
Pose Overview
| Common Name | Standing Head to Knee |
| Traditional Sanskrit Name | Dandayamana Janushirasana |
| Sanskrit Name Pronunciation | dan-dah-YAH-mah-nah jah-noo-SHEER-ahs-ah-nuh |
| Pose Difficulty | Intermediate |
| Drishti
Drishti is the gaze or visual focus point during yoga poses.
Learn more about Drishti |
Tip of the nose |
Standing Head to Knee, or Dandayamana Janushirasana in Sanskrit, is a yoga pose that is said to be beneficial for stretching out the hamstrings and the back. The name of the pose comes from the fact that it involves bringing the head down to the knee while standing. The pose is said to be helpful for increasing flexibility and strength in the legs, hips and lower back, and for promoting a sense of balance and focus. It is also said to be beneficial for relieving stress and anxiety, and for promoting a sense of inner peace.
Benefits of Standing Head to Knee
Improves balance, focus, and flexibility in the legs, hips and lower back. Strengthens the abdominal muscles and improves digestion.
How to Enter Standing Head to Knee
Stand in Tadasana (Mountain Pose) Inhale and raise your arms to shoulder height, with the palms facing each other Exhale, bend forward from the hips, and bring your head towards your knee Hold your ankle or big toe with your hands, keeping the back straight Keep your gaze focused on your big toe or the floor
How to Exit Standing Head to Knee
Inhale and release your hands from your ankle or big toe Exhale, slowly lift up your head and straighten your legs to return to Tadasana
Common Standing Head to Knee Modifications & Variations
If you cannot reach your ankle or big toe, use a strap around your foot to hold onto If you have trouble balancing, place your hands on your hips If you have tight hamstrings, bend the knee slightly
Common Mistakes with Standing Head to Knee
Rounding the back Leaning too far forward Not keeping the gaze focused
Safety Guidance
Avoid this pose if you have any injuries or conditions in the legs, hips or lower back Do not push yourself too hard, listen to your body and only go as far as you can comfortably
