Standing Head To Knee Pose

Dandayamana janu sirsasana

What is Standing Head To Knee Pose?

Standing head to knee pose, or dandayamana janu sirsasana in Sanskrit, is a balancing standing posture. The yogi stands on one leg, opposite leg extended and the torso in a forward fold. It's a challenging pose to hold, and develops physical and mental equilibrium as well as strength and flexibility.


  • Begin standing. Inhale and lift the right foot from the floor.
  • Hold the foot with both hands and bring the leg parallel to the floor.
  • Exhale and fold forward, bringing the head toward the knee.
  • Breathe while holding the pose.
  • Exhale and carefully release. Change sides.


  • Keep the lifted knee bent if needed.

Benefits of Standing Head To Knee Pose

  • Improves core strength and stability
  • Stimulates the abdomen
  • Strengthens the legs
  • Lengthens hamstrings
  • Improves balance and focus

Standing Head To Knee Pose Details
Sanskrit Name: Dandayamana janu sirsasana
Pronunciation: dahn-die-ya-MAH-nah JOHN-nu SHEER-SHAH-sah-nah
Pose Level: Intermediate
Drishti: Nasagre (Tip of the nose)
Pose Type: Balancing, Forward Bends, Standing Poses, Strength

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