standing head to knee / dandayamana janu shirshasana

Standing head to knee is a challenging balancing posture which increases concentration and mental focus as well as deeply stretching the backs of the legs.

From mountain, shift your weight to the right foot and slowly bend and lift the left knee in towards your chest, interlacing the fingers just below the kneecap. Stare at one point on the floor or the wall to maintain balance.

Move the interlaced fingers from the knee to around the left foot, pulling the leg in towards the torso.

Slowly extend the left leg out, kicking the foot into the arms. Keep the shoulders down and back and the chest open.

Round the spine, pressing the forehead to the left leg. Let your gaze shift to the kneecap or the floor. Keep the elbows close to your body, and maintain a strong straight standing leg.

Breathe and hold for 2-4 breaths.

To release: slowly release the leg, inhaling the arms up and the leg down back into mountain alignment.

Repeat on other side.

Use a yoga strap looped around the foot and held with the hand.

Recent or chronic injury to the knees, hips, arms or shoulders.

tree, mountain, dancer.

Ahimsa, the yogic practice of non violence must be adhered to when engaging in the practice of hatha yoga. Respect your body's limitations and inner wisdom, if something feels wrong or dangerous, please do not do it.

Please consult your health care practitioner before starting a yoga, pranayama or other exercise program.