Monday, October 12, 2009

Bikram Yoga - Standing Separate Leg Head to Knee Pose

Dandayamana-Bibhaktapada-Janushirasana aka Standing Separate Leg Head to Knee Pose

Standing Separate Leg Head to Knee Pose is right after Triangle Pose and is a nice break from the intense poses leading up to it. This by no means should indicate it is easy! Far from it. I have been practicing Bikram Yoga for about 4 years now and still can't keep my hands together. The goal of the posture is to have your forehead on your knee and to keep your hands together in front of your toes. On good days I can get my forehead to the knee by bending the knee up and my thumbs stay together. The rest of my fingers are spread apart, keeping me from falling over. On a bad day? My knee and forehead touch but my hands are spread apart and it is all I can do to jusst balance. Remember, it is right after Triangle so the body is already fatigued and is not really interested in producing much effort.

This posture is wonderful though to calm the breath and heart after Triangle. And although they say it isn't a stretching pose, I do feel it sometimes in the back of the legs (always a trouble spot for me).

Here is how to do Standing Separate Leg Head to Knee Pose:

    * Stand on one side of your mat.
    * Spread your legs a meter apart, arms are extended above your head, elbows locked, hands in prayer.
    * Turn to the right, back foot is at a 45 degree angle, left foot is parallel to the wall.
    * Tuck your head and bend the spine so you forehead touches your knee.
    * Keep arms locked and extend the fingers past the toes, hands still in prayer.
    * You can bring the knee up to reach the forehead if necessary.
    * Repeat on other side.

Benefits of Standing Separate Leg Head to Knee Pose:

    * Increasing metabolism
    * Helps with depression, loss of memory
    * Is good for those with Diabetes, thyroid or goiter issues
    * Helps balance blood sugar

Photo courtesy of Bikram Yoga Dallas.


  1. True! I never know how this one is going to go.I had a very strong class last night where everything just fell into place. Felt like I could have easily done a double! So energized. Man I love those classes. Oh...but some days my forehead is on my knee but there is just NO WAY my hands are going into prayer without me falling over. No way. Wish all practices could be like last night but that's yoga for you. You just never know. Take it one class, one posture at a time right?

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  3. That pose looks like it would be good for my back! :)


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