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

    Purposes and Benefits:

    – Compresses belly and throat to flush out and stimulate abdominal organ
    – Alleviates diabetic disorders
    – Balances levels of blood suga
    – Aids immune system and metabolic functions by stimulating thyroid
    – Helps regulate pancreas and revitalizes kidneys
    – Works digestive, endocrine, and reproductive systems
    – Enhances flexibility of calves, hamstrings, sciatic nerves, and spine
    – Strengthens abdominal muscles and legs (particularly calves and quadriceps)
    – Slims belly, buttocks, hips, and waistline
    – Invigorates and stretches shoulders (especially deltoids and trapezius)


    How to Do:

    • Remember to breathe throughout pose
    • Bring feet together and raise arms above head
    • Form steeple grip with hands and move right leg 4 feet toward right
    • Turn right foot out 90 degrees and do same with torso, hips, arms, and head
    • Rotate left foot in about 45 degrees to keep hips squared forward
    • Tuck chin into chest and maintain straightened arms and legs
    • Round down from hips until forehead touches right knee
    • If hamstrings or spine is tight, bend right leg until forehead touches knee
    • Keep arms and left leg straight, and if you need balance, separate hands on floor
    • Engage abdominal muscles, round spine by lifting belly, and straighten right leg
    • Work toward these 3 goals: Keep forehead on right knee; Straighten legs; Bring hands together into prayer position
    • Align hips by twisting them rightward to square hips to floor
    • Keep eyes open and ensure chin is tucked tightly into chest
    • End pose by doing these: Keep arms straight and next to ears; Engage abdominal muscles; Round up slowly
    • Repeat on left side by turning once to face forward and then turning again to face left leg