Standing forehead to knee pose (Dandayamana Janushirasana)
1. Start off by balancing on one of your leg, lifting the other such that your thigh is parallel to the ground. Also make sure that your ankle is right underneath your knee, such that your lifted leg forms a perfect 90 degree angle.
2. When you feel balanced and stable, slowly move your torse towards your thigh, using your hands to hold your other feet. Make sure that your torso is moving towards your lifted leg, not the other way round! Your thigh should still be parallel to the ground. If this is intense for you, it is perfectly fine to stay in this pose.
3. Once you feel stable and ready in #2, slowly straighten out your lifted leg. If your hamstrings are tight, just try to straighten it out as far as possible **without injuring yourself**, and stay in that position. If your hamstrings are flexible, try to bend your elbows so that it is right beside your knee cap and move your torso closer to your lifted leg. Stay in this position if this pose is intense for you.
4. Once you are ready, slowly drape your torso over the thigh, placing your forehead on your knee. Try to stay here for 5 breaths, and gradually lengthening it to 10 breaths.
1. Only attempt this pose when you have stretched out your muscles and warmed up to prevent any injury. Also, do not force the pose. You can always stay in #2 and that’s a great pose to work with.
2. Also flex your knees and power up your quads. This is especially important for your standing leg. DO NOT bend your knee, as this can injure your knee.
3. Always continue breathing and maintain your breath and focus when you’re in the poses. If a certain pose gets too intense for you, back off.
1. Strengthens your legs
2. Improves flexibility
3. Improves concentration
4. Tightens the abdominal muscles, tones your biceps and triceps
5. Massages your internal organs