Hot Yoga Pose Forums > Chapter: Dandayamana Janushirasana
I agree that knowing the script has helped solidify this pose for me- and knowing the quad muscles helps with locking the leg too. I'm also glad to read the response to Brittany's question about how long we need to wait before kicking the leg out. The book says to not even attempt to kick out until the second set, so I'm glad to have some clarification about this. Another question I have is about lifting the knee high when kicking out. I usually kick out from the heel and I don't think I lift the knee up when I'm kicking out- should I be lifting the knee higher?
Chrissy Graziano
Chrissy - great question. After kickout, the heel and hip should be in one straight line. If you lift the knee higher before the kickout, you may have to lower the heel. This instruction is given because most people drop the heel after kickout so it seems that Gabrielle feels that starting with the knee higher will deal with that drop. It might. But I agree with you: I keep the knee just where it is - directly at the end of a parallel thigh - and simply I kick the heel straight out. To me this feels more graceful and logical.
Rhonda Uretzky, E-RYT
The set up in this pose is so vital for me as it is repeated many times in the script— LOCK the standing leg like a tree trunk. I use this image of a tree trunk with roots growing into the ground to enable me to stay focused and balanced. I also use the image of the fingers as the hammock that holds the ball of my foot to also stay grounded yet light enough to eventually kick out from my heel. In order for me to maintain my balance I have to remind myself to CONTRACT the thigh muscle seeing the dimple to LIFT it off the kneecaps day PUSH the inner edge of my big toe flat to the mat.
At times my hips and iliopsoas are tight which triggers my sciatic nerve. I can always come back to locking and recommit to part 1, then breathe into further extension of part 2 and eventually part 3.
maria
Rhonda, we talked about this pose heavily tonight so rather than post my question to be answered I’ll post about what we talked about so it may help others:
My question was how to get my chest up off of my thighs and bring it forward with a flat back.
Rhonda and I talked about the hyper flexibility and long limb combo I have and how to correct the rounded back and chest on thighs while moving but from part one to part two of this pose. We are going to try to lower my torso more in part 1 to help give me the movement in my trapezius muscles which can help my chest open and come foreword and flatten my back out so I can enter part 2 with a flat back.
Stephanie
I agree with Brittany about the 75/25 rule not being a good tool for this pose. I find myself also taking more time to set up into this pose. Pushing my big toe into the mat for balance. Really feeling my quads engage to straighten my leg. I have been working on keeping my arms relaxed in Part 1. I found I was pushing more tension into my hands and it was throwing my balance off.
In Part 2, I follow the same rule with my kicking leg as in standing. I activate my quad muscle as I pull back on the ball of my foot. It is such an intense stretch for me but when I can see and feel that muscle contract I concentrate on my breathing and staying balanced.
Jeanne
Nicely felt, Jeanne. Try pulling back from your big toe towards your face rather than flexing the ball of your foot - activate the flex from the heel and all the way to the tip of the toe and see how that intensifies/solidifies the strength you already feel in this powerful kick-out!
Rhonda Uretzky, E-RYT
Maria, I love all your imagery. To me there is something about these metaphors and nature images that transcends any idea of physical limitations; imagery seems to place us in the "result" and the feeling of ITS DONE ITS DONE ITS DONE rather than the effort/trying to "get" the asana. And how I love the hammock image - who doesnt love the comfort of swinging in a hammock? Images like this are ways to self-soothe and perhaps thats all we need to feel powerful in asana ..
Rhonda Uretzky, E-RYT
The standing balancing poses have been challenging for me, I hear "lock the standing leg" in my head and of course, it's repeated regularly in our scripts for good reason. I too love the imagery in our script, like Maria, of the leg being solid like a tree trunk, a lamp post. I haven't been locked quite enough yet to kick out, but getting stronger. Also appreciate the idea Dani mentioned earlier about lifting the thigh muscle up and off the knee instead of " locking" which feels painful. At those moments when it's actually happened, I don't even feel my leg, effortless, new sensation for me.
amy
Oh this pose..I read all the posts and have decided to change my thought process on this pose. No more negatives, all positives. Years into my practice, I see the improvements. I see my form improving, no sacrificing form for depth. No chastising myself for falling over, no yelling at my hamstrings or ankles. The new objective, get outta my head and into the pose. It's called a practice not a perfection. I need to take that everywhere into my life. It's a practice, not a perfection.
I see improvements, it IS a work in progress.
Paula
(I posted this under the wrong forum on 11/4, and I think Irina responded to me there--sorry for the confusion, recopying here!)
The way this chapter kicks off is spot on: "Although we have worked hard up to now...it isn't usually until this point after your mini break that somehow we feel the work is just beginning." I definitely often have this feeling at this point! This chapter was helpful because of the illustration. This pose is a challenge for me and I don't look around at others while in this pose so I haven't watched it play out but the illustrations and descriptions help with that. One struggle I have in this pose that isn't explicitly mentioned is interlacing all 10 fingers including your thumbs under the foot. My palms and feet are the first two parts of my body to sweat profusely in class so the gripping is hard for me! I often spend most of my time trying to get the grip down and locking my leg. Any tips for not getting hung up on this grip issue? Also noticed the author recommends staying in Part 1 for the whole first set which isn't how we do it in class, since people can kick out after 30 seconds.
Pamela
I , as Pamela found it interesting that author recommended to wait to click out till second set. After reading previous chapters( i believe it was mentioned in the introduction) I felt that she encouraged to go right into pose without procrastination.
On a different subject I found that focusing on flexing your foot and kicking with the hill adds different dimension to the pose. Also, I need to focus more on keeping hills and hips in line- I think my knee is below my hip.
Irina
These are all wonderful observations, Irina, Paula and Pamela! Paula I like your resolve to be more blissful about this pose and this process - yes it is a practice and perfection is NEVER achieved - it is a moment you may experience just before you move to the next phase! Chasing perfection makes you miss the journey you get in these poses which is all about exploring yourself body, mind, chakras, beliefs, breakthroughs...its an endless game so why not start to enjoy it right now?!
Pamela here;s the good news about sweaty hands: when you learn to grip through the sweat you develop hand and finger strength (how many practices work on that??) Its one reason we dont flip the towel over the heels to aid the grip in Sasanghasana - no props! Here's a tip: interlace the fingers all the way up to the webbing and dig in with the pads of your fingers...grip of steel!
Irina, the kickout from hip to heel is a very empowering feeling...and flexing the toes back towards the face adds more to it. Ask you teacher to see if your knee is below the hip during the kick out
As for the "waiting til the second set to kick out" as opposed to the other poses where Gabrielle encourages you not to wait to get into the pose...its a now-moment decision to make each time you enter a pose. Generally I believe in setting up the alignment before moving into or deeper in an asana - the old "measure twice/ cut once" philosophy...and I also have felt the sheer power and exhilaration of alignment and would never want to move without it!
Rhonda Uretzky, E-RYT
I am still working on locking the standing leg. Marguerite mentioned to me on Monday that keeping my hip square and not flexing it out will help me to improve. I like the idea that this pose, Suptavajrasana, and some others give you something to look forward to in terms of the next level. Of course, you can always improve in every pose, but this is one where there is an actual next level. Just need to strengthen those standing legs!
irenem
I'm still working on locking the kicking leg. I tend to drop forward when I get it straight. I do love the poses with varying levels so to speak. You feel accomplished with each step. The balancing poses I tend to enjoy the most.
Erica
Me too, Erica. When a pose has three parts, like Utkatasna, or distinct parts with clear instructions on when to move into the next part such as Dandayamana Janushirsana and then there are two sets of all 26 poses, you can actually FEEL yourself take the next steps, even if those next steps are simply that the pose feels softer , more familiar in your body, and you breathe deeper with more ease and confidence - even if you're doing the same movements, even if you dont take the cues for the next level, you accomplished a deeper sense of being present for the pose and that always feels amazing!
Rhonda Uretzky, E-RYT
I can actually picture myself in the next step. And when I don't get to the next step I going usually go deeper into the current step just by focusing on the next step.
Erica
That in itself IS a beautiful next step: prepaving it! You rock Erica!
Rhonda Uretzky, E-RYT
I am working on locking the standing leg. Like most others I have learned alot from reading g the scripts and utilizing it in my practice. I am also going to try to visualize myself in the next step to hopefully go forward and get to forehead to knee!
Lisa N
Lisa the stability of the locked leg is a powerful joy! Visualizing forehead to knee is in itself a beautiful step. Enjoy this pose in both its present moment sensations and in your imagination and allowing
Rhonda Uretzky
Just this past week or two, I have been able to go farther in this pose. Learning the script has really made the difference with all the commands with tightening the thigh muscle and lifting it off the knee. The locking of the muscles during the specific times of the pose creates so much strength and balance. Like the script says, "Dandayamana Janushirasana, Standing forehead to knee pose: building strength and balance"!!