Dandayamanavibhaktapadajanusirasana

Standing Separate Legs Head to Knee

Standing Separate Legs Head to Knee is a staggered-stance forward fold associated with Ghosh/Bikram practice.

Type: Forward Fold
Focus: Forward Fold
Intermediate ยท 6/10

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How to do this pose

  1. Establish a short, stable split stance with hands on blocks.
  2. Turn the torso toward the front leg and fold only within comfortable spinal and hamstring range, bending the front knee as needed.
  3. Return upright with support before changing sides; forehead contact is optional.

Before you begin

Avoid forced spinal rounding with back or nerve symptoms; stop if dizzy.

What you should feel

A manageable stretch behind the front thigh.

Benefits

Practises balance in an asymmetrical forward fold.

Common mistakes

Forcing head-to-knee contact or twisting through the rear knee.

Modifications

Keep the torso higher with a chair and shorten the stance.

Prep Poses

Standing Half Forward Fold; short supported lunge

Follow-Up Poses

Mountain Pose

Related Content

Keep the torso higher with a chair and shorten the stance.