In Bikram Yoga


standing head to knee pose bikram yogaStanding Head to Knee Pose is known as Dandayamana Janushirasana, janu means knee, sirsa means head.

Step 1 ~ Stand at the top of your mat in Tadasana. Raise your knee so that your thigh is parallel to the earth. Flex your foot so that your toes are pointing straight ahead with the sole of your foot parallel to the earth (toes should not be pointing downwards). Feel grounded and secure. Beginners find this early stage challenging enough. Stop here if needs be until you build up enough endurance to hold this phase of the pose for 30 seconds to a minute.


Step 2 ~ Interlock your fingers specifically beneath the arch of the sole of your right foot.  If you are still feeling secure and balanced you can begin straightening the right leg. Extend your right foot out so that your entire leg is parallel to the earth. Keep your abdominal muscles engaged.

Step 3 ~ Forward bend: In order to lower your head towards your knee – round your spine and lower your head as you drop your elbows. Think of pulling your bellybutton in towards your spine to keep your abdominal muscles engaged. Drop your head to your knee. Tuck your chin in towards your chest. Hold this pose for about a minute and gently come back into Tadasana.

Step 4 ~ Repeat the pose on the other side.


This asana has always posed a challenge for me. I am stuck somewhere between Step 1, Fear and Step 2.

Today’s video is a little different, it’s the United States Yoga Federation – Scoring for Judges tutorial video. What is awesome about this video is the minute attention to detail given to executing the perfect Dandayamana Janushirasana or Standing Head to Knee Pose.


Here is a link to my Bikram Yoga Video Playlist: 365 to Awesome Bikram Yoga Playlist Click here


Disclaimer – Please read disclaimer before attempting any of the exercises,yoga poses or advice expressed in this blog.

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