Bikram Yoga Chicago

Standing Separate Leg Head to Knee DANDAYAMANA-BIBHAKTAPADA-JANUSHIRASANA (SANSKRIT)

The Standing Separate Leg Head to Knee Pose is the 10th posture in the Bikram Yoga sequence, the Original Hot Yoga. This asana has been associated with a lot of mental and physical benefits. It is considered to be a simple asana by many but when done right it is both challenging and beneficial. This Bikram pose works the endocrine, digestive and reproductive systems. The benefits of this posture are exactly the same as those of Hands to Feet pose at the beginning of the practice.

Benefits

  • Standing Separate Leg Head to Knee Pose trims the abdomen, waistline, hips, buttocks and thighs.
  • It messages and compresses the thyroid gland, which helps to regulate the metabolism and the immune system.
  • Improves flexibility of the spine
  • Improves circulation to the brain and legs
  • May be good for depression and memory loss
  • Good for diabetic conditions
  • Balances blood sugar levels
  • Assists in regulating the pancreas and kidneys

TIPS

  • Keep your back foot on the floor. If it lifts off when you are bending over then reduce the stance of your step. 
  • Exhaling allows for greater flexibility because in the bent position breath takes up space in your body. Breathe very slowly when you are in position but do not hold your breath. 
  • You can bend your knee at the front leg a little just to get your forehead in contact but keep straightening out as flexibility increases.
  • Remember to breathe throughout pose
  • Bring feet together and raise arms above head
  • Form steeple grip with hands and move right leg 4 feet toward right
  • Turn right foot out 90 degrees and do same with torso, hips, arms, and head
  • Rotate left foot in about 45 degrees to keep hips squared forward
  • Tuck chin into chest and maintain straightened arms and legs
  • Round down from hips until forehead touches right knee
  • If hamstrings or spine is tight, bend right leg until forehead touches knee
  • Keep arms and left leg straight, and if you need balance, separate hands on floor
  • Engage abdominal muscles, round spine by lifting belly, and straighten right leg
  • Work toward these 3 goals: Keep forehead on right knee; Straighten legs; Bring hands together into prayer position
  • Align hips by twisting them rightward to square hips to floor
  • Keep eyes open and ensure chin is tucked tightly into chest
  • End pose by doing these: Keep arms straight and next to ears; Engage abdominal muscles; Round up slowly
  • Repeat on left side by turning once to face forward and then turning again to face left leg

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