Standing Separate-Leg Head-to-Knee Pose

Last updated: December 21, 2023

What Does Standing Separate-Leg Head-to-Knee Pose Mean?

Standing separate-leg head-to-knee pose is a simple standing folding posture that improves flexibility and offers a wide range physical and mental benefits.

Beginning in mountain pose, take a large step forward with one leg, keeping both legs straight, and then fold over the leg until the head rests on the knee. The hands are placed in prayer position in front of the forward foot.

The posture is 10th in Bikram yoga's 26 poses, and is known in Sanskrit as dandayamana bibhaktapada janushirasana.

Standing Separate-Leg Head-to-Knee Pose


Yogapedia Explains Standing Separate-Leg Head-to-Knee Pose

The forward bend of standing separate-leg head-to-knee pose massages the internal organs and the thyroid and parathyroid glands, stimulating the digestive and endocrine systems and improving metabolism. Among its many other benefits are:

  • Stretches the spine, particularly the lower back
  • May ease sciatica
  • Therapeutic for depression
  • Improves circulation to the brain
  • Helps memory
  • Strengthens the legs and abdominal muscles
  • Stretches the shoulders and legs
  • Eases constipation and menstrual pain

Yogis who lack the flexibility to touch the head to the knee can bend the knee of the forward leg.

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