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    Standing Head-to-Knee Pose: Dandayamana Janushirasana

    Purposes and Benefits:

    • Uses all major muscle groups
    • Exercises digestive and reproductive organs
    • Improves concentration and mental strength
    • Unifies body and mind
    • Tightens abdominal and thigh muscles
    • Lessens/mitigates diabetic disorders
    • Squeezes and flushes out ovaries, uterus, and internal abdominal organs, such as gall bladder, pancreas, and spleen
    • Increases flexibility of sciatic nerves
    • Strengthens the following: Tendons, hamstrings, and biceps of thigh muscles; Biceps, triceps, deltoids, trapezius, back muscles, latissimus dorsi, and scapula

    How to Do:

    • Evenly distribute weight over 4 points of standing foot
    • Lock knee of standing leg
    • Maintain tight grip with all 10 fingers
    • Keep non-standing leg parallel to floor
    • Suck in stomach and contract abdominal muscles
    • Move foot toward face and past perpendicular position
    • Touch elbows to calf muscle
    • Tuck chin to chest, round spine, and touch forehead to knee