This is a post by SSHY Bikram teacher Jodi.

Standing Head To Knee Pose, also known as Dandayamana Janushirasana in the Bikram world, develops a sense of balance and determination within.  Achieving this posture builds a positive attitude and a calm mind.

This posture has amazing effects! It tones and strengthens your body throughout, especially thighs, abdomen, back muscles, biceps, and triceps. Increased flexibility can relieve the sciatic nerve.  This posture can help balance blood sugar, ease allergies and arthritis.  Front side compression massages the digestive and reproductive systems.  It is also good for the immune and lymphatic systems.

Concentrate on your breath (deep and smooth).  Move with the dialogue.  Go as far as you can, then hold the position.  Gain flexibility by moving slowly, with a steady increase in muscle tension.  If you rush, you may overstretch muscles and ligaments that are joint stabilizers.  With patience, your movements will become smooth.  Over time, progress with this challenging Bikram pose is reflected with self realization.

1st Part

• With a steady gaze, look at your standing leg knee in the mirror.  Contract your standing leg thigh continuously, lifting the kneecap upwards. Contracting the quadriceps activates the tendons and ligaments around the patella creating space between bones; therefore, protecting and strengthening the joint.

• Balance your weight equally between heel, big toe, and both sides of your standing foot.  Keep this foot straight; don’t turn it inwards or outwards. If your knee hyper-extends, try to bring more weight onto your big toe and use your inner thigh more.

• If you can’t reach your foot yet, don’t hold your knee, but stand with the leg elevated, thigh parallel to the floor. With time, gradually work your fingers towards your foot.  Suck your stomach in, rounding your spine.  Flex the toes of the elevated foot.

2nd Part

• Heel first!  Inhale, as you kick your heel towards the mirror.  Lift your chest up, lengthening your spine. Keep your abdomen contracted and your hips aligned.  Let your shoulders relax.  As you extend your heel towards the mirror think of pushing it up rather than out.  Line your toes up directly above your heel.  Stay here until you can easily flex all five toes towards you.  Keep both legs locked solid and strong.

• Ease your grip slightly, so your wrists become straighter.  As you advance into this posture you feel a cramp on top of the extended leg thigh. Use leg and back strength rather than your hand grip to hold the extended leg up.

3rd Part

• Elbows point down towards the floor.  Once your elbows are brought down, they touch the sides of the leg then drop below the calves. Smile inside or out!

• Take a deep breath and suck in your stomach; it helps you access a source of energy!  Keep your form.  Look at your standing foot on the floor below as you bring your forehead to your knee.  Look at your belly button!

Falling out at times is part of the work, so re-start your pose when it happens.  Practice with self discipline without being overly serious: relax! On your Standing Head To Knee journey, practice Ahimsa, and be at peace with yourself!

~ Jodi