How Do You Do That Posture? Standing Head to Knee Pose

This series of blog posts features tips and tricks by teachers and students, each of whom has mastered a specific posture in the Bikram Yoga series! Think of it as an “insider’s guide” to doing the poses – each week you’ll learn something new that will help you advance your own practice!

Posture: Standing Head to Knee (Dandayamana-Janushirasana)

Expert: BYV Teacher Tierney C.

This posture begins in the mind: you must to believe 100% that you can do it! Once you’ve got that mental picture of yourself holding the full expression of Standing Head to Knee, follow these steps:

  • Place your feet together and shift the weight onto one foot. Maintain your balance by distributing the weight equally over the four points of the foot. Engage the arch to contract the muscles on the inside of the thigh. Continuously engage the quadriceps!
  • Suck your stomach in and contract your abdominal muscles. Round down to pick up the foot while keeping the chest lifted. Make sure each part of the body is holding itself up – in other words, if you were to let go of the foot the body would stay exactly where it is.
  • Keep a tight grip; don’t loose the grip!
  • Inhale and suck your stomach in, then kick your heel forward until your leg is parallel to the floor. Flex the whole foot back toward your face, beyond perpendicular. Get both legs locked, thigh muscles contracted – if you get a Charley horse in your thigh muscle, you’re doing it right!
  • Once both legs are locked, bend the elbows down. To get the elbows to go below the calf muscles make sure that your wrists are straight.
  • To get the forehead to the knee, take a moment to focus your mind and achieve full balance. Then, suck in your stomach again, tuck in your chin and round your spine. Extend your whole leg forward to bring the knee higher on the forehead. It’s important to keep space between the chest and the top of the thigh to get the forehead to the knee. Contract your thigh muscles even more to be able to balance there. Breathe!

Standing Head to Knee takes time to learn but is so rewarding; the feeling after a strong set is phenomenal. Enjoy the process and remember: it’s all about the journey.

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    • Oh no! Sorry to hear about the sick kiddos. Been there…done that…no fun. Eventually you run out of clean linens and use sleeping bags ;-)Korea spa and sleep on the other hands sounds glorious!Here's to better days ahead!

    • I was grinning and applauding and reading this and then you got to the Macy’s part.Holy hell. You would spend that much? damn.I’d treat that like gold.. they are extremely proud of their merchandise. Just sayin’

    • Prezado Edson Rocha,Procure um contador da sua confiança na sua cidade, pois com a nova legislação (Empreendedor Individual) que entrar em vigor a partir do 01/07/2009 existe a possibilidade desta vendedora se enquadrar como vendedora ambulante deste que não ultrapasse o faturamento bruto/ano de R$ 36.000,00.Atenciosamente,Mundo Sebrae

    • Ola Sidnei,De acordo com o Inciso III do Artigo 6º. da Lei nº. 5.081, de 24 de agosto de 1966, que teve sua redação alterada pela Lei nº. 6.215, de 30 de junho de 1975, “Compete ao Cirurgião Dentista: … atestar, no setor de sua atividade profissional, estados mórbidos e outros, inclusive para a justificação de faltas ao4662 emprego; …”Fique tranquilo, a colega está absolutamente certa, e responde legalmente pela atitude.Um abraço,Dr. Jose Américo Bottino Junior, cirurgião-dentista, especialista em periodontia.

    • Ai un mod “ciudat” ca sa nu spun pervers de a gindi. Ceva la modul “daca nu esti cu mine esti impotriva mea”. Cred ca recunosti pe cei care gindeau asa. Daca am scris ca nu am vrut sa pun “botul” chiar asa a si fost. Chiar daca vrei alt presedinte poti sa-l schimbi, dar numai democratic pentru ca altfel esti mai rau ca si el. Si mai mult daca nu respecti institutia iesi din canoanele democratiei si atunci ajungi sa nu respecti nimic, dar nici nu vei fi respectat.

    • It’s a pleasure to find someone who can think so clearly

    • Body farm? I thought that was something like in the movie “Motel Hell” where Rory Calhoun would plant living people in his garden so he could later ‘harvest’ them for the meat! chicopanther

    • Pretty nice post. I just stumbled upon your blog and wished to say that I’ve truly enjoyed browsing your blog posts. In any case I’ll be subscribing to your feed and Ihope you write again very soon!

    • Not so quick for me! I had to put this one down for half an hour and come back to it later. I got stuck on 12a, which totally threw me. Thanks to Shamus and to Gazza.

    • I simply could not depart your site before suggesting that I actually enjoyed the standard information a person supply to your guests? Is gonna be again incessantly in order to check up on new posts.

    • شما درست میفرمایید برادر ولی حرف من اینه که از این جماعت انتظار بیش از این نمیشه داشت. بهتره با روشن گری نسبت به مفاسد فوتبال و معرفی الگوهای متعالی برای جوونامون (مثلا دانشمندان، علما و شهدامون) بساط این فوتبالیست های بی مایه رو از رونق بندازیم که این قدر وقت و هزینه این مملکت و مردم رو دارن هدر میدن و نهایتا طلبکار هم هستن.

    • Play informative for me, Mr. internet writer.

    • Hey, killer job on that one you guys!

    • I’m grateful for the update. Do we have to have Skype to talk to you? Have you caught on to some Philipino pharases? Do you think you could donate blood in the Philipines…since you are from a different country?

    • Wow! Great to find a post knocking my socks off!

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