Standing Head-to-Knee Pose anatomy

Standing Head-to-Knee Pose · Dandayamana Janu Sirsasana (Bikram) · Tư thế đứng đầu chạm gối

Standing Head-to-Knee Pose mainly works quadriceps, iliopsoas (right), rectus abdominis, biceps brachii; it stretches hamstrings, gastrocnemius (right), erector spinae; gluteus medius (left), soleus (left), tibialis posterior (left) stabilize.

Opening the 3D model…

Stand on the left leg, the thigh firm so the knee is straight but not pushed back. Fold forward, interlace the fingers under the sole of the right foot, then slowly straighten the right leg forward, heel reaching away and toes drawn toward the face. Once both legs are straight and steady, bend both elbows down below the right calf, draw the belly in, round the back and bring the forehead toward the right knee. The hips stay level and the weight spreads over the whole standing foot. It is a balancing pose of the Bikram series: the standing leg, the abdominals and the arms work hard while the back of the lifted leg, the calf and the back stretch. Go step by step: if the lifted leg will not straighten, keep the knee bent with the hands under the foot and the back straight; with knee or back pain, stay at that step.

Muscles in this pose

Working (contracting): Quadriceps, Iliopsoas (right), Rectus abdominis, Biceps brachii

Stretching: Hamstrings, Gastrocnemius (right), Erector spinae

Stabilizing: Gluteus medius (left), Soleus (left), Tibialis posterior (left), Fibularis group (left), Transversus abdominis

Why these muscles work or stretch

• Quadriceps · Working (contracting): Firms the front thigh to keep the standing knee straight, not hyperextended
• Iliopsoas · Working (contracting): Holds the right leg up in front
• Rectus abdominis · Working (contracting): Draws the belly in and curls the torso toward the knee
• Biceps brachii · Working (contracting): Bends the elbows down, drawing the torso toward the lifted leg
• Hamstrings · Stretching: Lengthen as the torso folds over the standing leg
• Gastrocnemius · Stretching: The foot is drawn toward the face
• Erector spinae · Stretching: Lengthens as the back rounds
• Gluteus medius · Stabilizing: Keeps the pelvis level over the standing leg
• Tibialis posterior · Stabilizing: Supports the arch of the standing foot

Practice cues

• Standing knee straight with the thigh firm, not pushed back into hyperextension
• Straighten the lifted leg first; round the back and lower the forehead only once both legs are steady
• Drop the elbows below the calf and draw the foot toward the face

Benefits

• Builds strength and endurance in the standing leg, the abdominals and the arms
• Stretches the back of the lifted leg, the calf and the back
• Trains balance, patience and focus

Cautions / contraindications

• Take care with a hamstring injury; keep the lifted knee bent
• Avoid rounding deeply with a herniated disc or acute low back pain
• Take care with a standing knee that hyperextends, dizziness or high blood pressure; stay near a wall

Easier variations

• Keep the lifted knee bent, hands under the foot and the back straight
• Rest the lifted heel on a chair and loop a strap around the foot

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 24/10/2026

Related poses

• Extended Hand-to-Big-Toe Pose Utthita Hasta Padangusthasana
• Both Big Toes Pose (Boat with Toe Hold) Ubhaya Padangusthasana
• Wide-Legged Forward Bend D (Big Toes) Prasarita Padottanasana D
• Big Toe Pose Padangusthasana
• Wide-Legged Side Forward Bend Parsva Prasarita Padottanasana
• Intense Side Stretch (Pyramid Pose) Parsvottanasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)