Yamana: Balancing
Janu: Knee
Sirsa: Head
Asana: Pose
Dandayamana Janu Sirsasana at a Glance
Dandayamana Janu Sirsasana or called as, or the Standing head-to-knee pose is an advanced balancing standing posture that needs a lot of patience, balance, flexibility, and mind-body connection.
Benefits:
- It helps to strengthen your legs, arms, core and back.
- It helps to stimulate your abdominal organs.
- It helps to enhance, balance, Focus, and stability.
- It helps to cultivate patience and enhances the mind-body connection.
Who can do it?
People already practicing yoga can do this asana. Individuals having flexible hamstrings can do this pose. Individuals with good balance and stability can attempt this pose. Sportspeople and even dancers can do this pose.
Who should not do it?
Beginners should avoid it unless they gain flexibility and balance. Pregnant and women’s during their menstrual cycle should avoid doing this pose. People with any injury to their arms, legs, back, or hips should avoid doing this pose. People with any surgery rib cage, shoulder, or feet should avoid doing the pose.
How to Do Dandayamana Janu Sirsasana?
Follow the Step-by-Step Procedure
This is an advanced posture, so people should listen to their bodies and progress accordingly. Maintain patience and mind-body connection to get into the pose safely.
- Start this pose by standing in the Tadasana pose, standing straight with your feet hip-width apart and hands to your sides, and taking some relaxed breaths before you move on to the pose.
- Now interlock all your fingers start shifting the body weight to the left foot and slowly start lifting your right leg straight, by bending your right knee.
- Grab the right foot with the fingers interlocked, and bring it below your feet to support.
- Here check if the left leg is balanced evenly on your foot (4 sides of the foot).
- Now inhale deeply, and with the support of the interlocked fingers straighten your right leg (bent knee), and bring your leg parallel to the floor.
- Keep your abdominal muscles engaged and flexing your feet, exhale bring your torso to the thigh, and try to touch your forehead to your right knee.
- When your forehead touches your knee, keep breathing and hold it for a few breaths within your physical limits.
- When you are about to release, inhale and lift your torso bend your right leg bring it down to the mat come to the standing position, and do it on the other side, lifting your left leg.
What are the Benefits of Dandayamana Janu Sirsasana?
- It helps to strengthen your, lower back, legs, arms, hips, and knees.
- It stretches your entire back, the hamstrings, thighs, arms and shoulders.
- It helps to stimulate your digestive and reproductive systems.
- It enhances your focus, balance, and stability.
Health Conditions that Might Benefit from Dandayamana Janu Sirsasana
- People having mild arthritis can do this The correct term is “Standing Head to Knee Pose”. The correct term is “Standing Head to Knee Pose” to reduce pain and improve flexibility.
- People who face mild anxiety and depression due to their work or personal life can do this pose to improve their mental health and reduce these signs.
- Individuals can be away from constipation or bloating issues, by doing this pose, which improves digestion (massages the internal organs).
- People who want to improve their balance, flexibility, and stability can do this pose.
Safety and Precautions
- Don’t lock the lifted knee.
- Avoid if you have any back pain or knee, hip, ankle, or hamstring injury.
- Avoid this pose if you have High Blood pressure and during your Pregnancy
- Always do the warmup and preparatory poses before attempting this pose.
Common Mistakes
- Avoid locking the standing knee.
- Not engaging your glutes.
- Avoid twisting your hips.
- Not listening to your body.
- Keep breathing throughout the pose.
Tips for Dandayamana Janu Sirsasana
- Knees and ankle joints should be in one line.
- Keep your thighs engaged to protect your knee joint.
- Distribute the weight evenly on the standing foot.
- Tuck your chin to your chest and slightly round the spine.
- Let your elbows be close to your leg.
- Keep your core engaged.
- If new to the pose, do it under the guidance of the yoga teacher.
Physical Alignment Principles for Dandayamana Janu Sirsasana
- Keep your standing foot (standing leg) firm on the ground and let the weight be evenly distributed on the four sides.
- Engage your thigh muscles and pull up the thigh muscles to protect the knee.
- Keep the elbows close to the leg.
- head touches your knee.
- Gaze at a steady place to keep your balance.
- Keep the foot flexed.
- Keep your core engaged for better stability.
- Clasp your foot firmly with your fingers interlocked.
- Tuck your chin to your chest.
Dandayamana Janu Sirsasana and Breath
Take a relaxed breath before we move into the pose and let your breath coordinate with your mind and body. Keep breathing and interlock your fingers, inhale deeply while you lift and straighten your leg, and exhale to fold forward and touch your forehead to your knee, and keep breathing by engaging your core. Your breath will support and maintain balance and increase your focus.
Dandayamana Janu Sirsasana and Variations
- Do this pose with the support of the wall.
- Use a yoga strap as a prop.
- Seated hand to big toe pose.
- Raise one leg and balance.
- Standing hand to big toe pose.
The Bottom Line
This is a challenging pose but you can reach the full version slowly by trying different variations and by using props with a lot of patience and listening to your body. Beginners do it under the guidance of the yoga teacher. Any health concerns contact your doctor. This pose benefits your entire body and mind, which helps to get into a healthy life, both physically and mentally.
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