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