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Dandayamana Janushirasana

By on September 22, 2015

hand-to-knee-pose

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Steps:-

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  1. Stand with your feet together, toes and heels touching. Shift your body weight to your left leg, and lock this leg according to the guide above. 
  2.  Interlace your fingers and thumbs, forming a ‘cup’ with your hands. This grip is used a lot in Bikram, and is often referred to as the ‘Bikram grip’.
  3.  Contracting your abs to protect your lower back, bend at the waist, and pick up your right foot with your palms cupping the sole around the balls of your feet. If you have lower back problems, or struggle to reach your foot, bring your right knee up and grab just underneath the knee cap using the same grip.
  4.  Look forward, not at the ground, ensuring you keep your left leg locked contracting your quads, hams, glutes and abs to keep your balance.
  5.  If you cannot completely lock your left leg, stay in this stage of the pose until you can use your muscle strength to lock the leg completely straight. Hold for 60 seconds, return to standing and repeat balancing on your right leg for 60s. Return to standing, and then repeat again for 30s on each leg.
  6.  If your left leg is locked strong without any wobbling, extend your right leg, with your heel pushed out away from you and your toes turned back towards your face, maintain the Vikram grip. At this stage, the aim is to lock out your extended leg and feel a deep stretch in the calf and hamstring of your extended leg.
  7.  If you’re able to comfortably lock both legs without your grip slipping, you can relax your shoulders and drop your elbows either side of your calf. If you’re still able to maintain this stage of the pose comfortably (good luck with that), you can slowly lower your head until your forehead is touching your knee and you’re looking up your belly button. Hold for five seconds and slowly reverse out of the pose the same way you came in, before repeating the pose standing on your right leg.

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