Hand-to-Knee Pose

Hand-to-Knee Pose, also known as Dandayamana Janushirasana, is a standing balance exercise in yoga that strengthens the legs, core muscles, and improves balance as well as focus. This challenging pose also helps to increase flexibility in the hips and hamstrings.

Proper Technique and Form

Follow these steps to perform Hand-to-Knee Pose correctly:

  • Stand with your feet together and weight evenly distributed on both feet.
  • Lift your right knee to hip height and grasp your right foot with your hands. Make sure to keep your back straight and chest lifted.
  • Begin to gently extend your leg forward while holding your foot with both hands. Keep your spine extended and your balance centered.
  • Focus on a point in front of you to help with balance and hold the position for 5-10 breaths.
  • Repeat on the other side.

Common Mistakes

Here are some common mistakes that often occur during Hand-to-Knee Pose and how to avoid them:

  • Rounded Back: Ensure that your spine is upright and avoid rounding your back when extending your leg.
  • Shoulders Raised Too High: Avoid pulling your shoulders up towards your ears. Keep them relaxed and down.
  • Loss of Balance: If you lose your balance, try focusing on a fixed point and work with a smaller extension of the leg until you feel more stable.

Modifications and Variations

To make Hand-to-Knee Pose easier, you can try these modifications:

  • Bent Knee: If it’s difficult to fully extend your leg, you can keep your knee slightly bent until you gain more flexibility.
  • Using a Wall: You may use a wall for support if balance is challenging. Stand close to a wall and use it to help stabilize your body.

For a more advanced variation, you can:

  • Extend Both Arms Forward: After achieving balance, release your foot and stretch both arms forward parallel to the floor to intensify the challenge.
  • Head to Knee: If you have sufficient flexibility and balance, you can gently lower your head towards your knee for a deeper version of the pose.

Reps and Sets

Since Hand-to-Knee Pose is a balance position, hold the pose for 5-10 breaths on each side. Repeat the pose 2-3 times to improve strength and balance.

Breathing Pattern

It is important to maintain calm and controlled breathing. Inhale deeply as you prepare for the pose and exhale slowly as you extend your leg and hold your balance. Keep your breathing steady throughout the exercise to remain centered.

Videos with Different Approaches

Here are two videos that demonstrate different approaches to Hand-to-Knee Pose:

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