Standing Head to Knee Pose

Dandayamana janu sirsasana

Standing Head to Knee Pose

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
dahn-die-ya-MAH-nah JOHN-nu SHEER-SHAH-sah-nah
Pose Level
Nasagre (Tip of the nose)
Pose Type
Balancing, Forward Bends, Standing Poses, Strength
Share this:

Email Newsletter

Subscribe and get the stories about the greater change that comes from yoga.