[Pose Of the Week] Standing Head Between Knees Pose (Intermediate)

Stretch the entire back body & relax the body & mind in Standing Head Between Knees Pose…

Standing Head Between Knees Pose (Utthita Janu Sirshasana) – also known as Firefly Pose 2A, Intense Stretch Pose Stork Modification, and Standing Bound Arms Head Between Knees Pose – is an intermediate-level yoga pose that stretches the entire back of the body from neck to ankles. This relaxing forward-bending pose helps to stretch the hamstrings, legs, and back, and offers a passive stretch to the neck. It also is thought to relax the hip joints, massage the spinal nerves, stimulate the pancreas, and calm and refresh the mind.

Those with spinal issues or other back problems should skip this pose. Pregnant women, and those suffering from vertigo, migraines, or other issues that may be worsened by inversion poses should also avoid this one.

How to Do Standing Head Between Knees Pose:

Stand with the feet about shoulder width apart, arms beside the body in Mountain Pose. This is the starting position.
Raise the arms in front of the body, level with the chest. Bend forward from the hips and take the arms around the outside of the legs.
Either grasp one wrist or clasp the hands behind the calves.
Bring the head towards the knees by slightly bending the elbows and using the strength of the arm muscles to achieve this. The legs should remain straight. Do not strain.
In the final position the trunk rests against the thighs and the wrists or elbows are held behind the lower legs.
For the bound variation of the pose (pictured), bend the knees slightly, then try to bring the hands forward in between the legs and firmly interlock the fingers behind the back of the neck. Relax the back muscles. Slowly straighten the legs without letting the fingers slip from behind the neck. Do not strain.
Hold the final position for as long as is comfortable. Release the hands and slowly raise the body to the upright position with the arms stretched out in front of the chest. Lower the arms to the starting position.
Practice up to 5 rounds.