Bikram Yoga Chicago

Standing Head to Knee aka Dandayamana- Janshirasana

Visually, one of the most intimidating postures in the Bikram series, Standing Head to Knee posture uses all the major muscle groups of the body. It also exercises the digestive and reproductive organs. Sometimes referred to as the 10 Year Posture.

Benefits of Standing Head to Knee Pose

  • Builds mental strength
  • Improves concentration
  • Unifies the mind and body
  • Tightens the abdominal and thigh muscles
  • Good for diabetes
  • Squeezes and flushes out the internal abdominal organs, such as the gall bladder, pancreas and spleen, as well as the uterus and ovaries
  • Increases flexibility of the sciatic nerves
  • Strengthens the tendons, biceps of the thigh muscles, and hamstrings in the legs
  • Strengthens the deltoids, trapezius, latissimus dorsi, scapula, biceps and triceps
  • Strengthens the muscles of the back
  • Develops concentration, determination and patience
  • Great for cardiovascular system
  • Tightens abdominal and thigh muscles
  • Improves flexibility of the sciatic nerves
  • This posture improves the flexibility of the sciatic nerves and strengthens the hamstrings and leg muscles.
  • It also works the muscles of the back, the biceps and the triceps.
  • It helps to squeeze and flush out the internal abdominal organs, such as the gall bladder, pancreas and spleen, as well as the uterus and ovaries.

Tips for Standing Head to Knee Pose

  • Distribute weight equally over the four points of the foot
  • Lock the knee of the standing leg!
  • Keep a tight grip with all ten fingers
  • Leg parallel to the floor
  • Suck your stomach in and contract your abdominal muscles
  • Flex the whole foot back toward your face beyond perpendicular
  • Elbows touch the calf muscle go below, and stay there
  • Tuck chin to chest, round the spine, touch forehead to knee

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