Dandayamana Janu Sirsasana
Dandayamana janu sirsasana is a standing head-to-knee yoga posture that targets the hamstrings and challenges balance and concentration. It involves extending one leg forward while standing, then folding the torso over the raised leg.
How to do it
- Stand on your left foot and lift your right knee, clasping your hands beneath the right thigh.
- Slowly extend your right leg forward until it is straight and parallel to the floor.
- Flex your right foot and reach forward, holding the foot or ankle with both hands.
- Keep your standing leg straight and your spine long as you fold toward your extended leg.
- Hold the position for 20-30 seconds, then release and repeat on the other side.
Form cues
- Keep your standing leg strong and locked.
- Engage your core to maintain stability.
- Flex the toes of your raised foot back toward you.
- Keep your spine long as you fold forward.
- Draw your shoulders away from your ears.
Breathing: Maintain a slow, steady rhythm; exhale deeply as you fold forward to release tension.
Common mistakes
- Bending the standing knee, which reduces stability and balance control.
- Rounding the upper back excessively, which can strain the spine.
- Holding your breath, which increases tension and makes balancing harder.
- Lifting the hip of the extended leg, which misaligns the pelvis.
Muscles worked
Primary: hamstrings. Secondary: hip flexors, lower back, shoulders.
Suggested sets & reps
Get fitter
3 sets × 20s hold per leg, rest 30s
Lose weight
3 sets × 20–30s hold per leg, rest 30s
Build muscle
3 sets × 30s hold per leg, focus on control
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your lower back or behind the knee, ease off or choose a gentler variation.
- If you have issues with balance, practice this pose near a wall for support.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I cannot straighten my leg fully?
Keep the knee slightly bent or hold your calf instead of the foot until your flexibility improves.
Why am I wobbling so much?
Balance takes practice. Focus your eyes on a single non-moving point in front of you to help stabilize.
Should I feel this in my lower back?
You may feel a gentle stretch, but if you feel sharp pain, ease off and focus on lengthening your spine rather than folding deeper.