Hånd til kne stilling

Hand-to-Knee Pose, also known as Janu Hastasana , is a standing balancing pose that strengthens the core and legs, while improving balance and increasing flexibility in the hips and hamstrings. The position requires good stability and body control, and is an excellent exercise for strength and flexibility.

Correct Form and Technique

How to perform Hand-to-Knee Pose correctly:

  1. Begin in Tadasana (Mountain Pose), standing with your feet hip-width apart and your core engaged.
  2. Lift your right knee towards your chest while balancing on your left leg.
  3. Place your right hand on your knee or grab your big toe for a deeper variation.
  4. Keep your back straight and your shoulders relaxed. For a more challenging variation, you can stretch your leg straight out in front of you.
  5. Hold the position for 3-5 breaths, before carefully lowering the leg down and switching sides.

Common Errors

  • Hip collapse: Keep your hips parallel by engaging your core muscles. Avoid letting the hip of the standing leg drop to the side.
  • For tight shoulders: Make sure the shoulders are kept relaxed and down to avoid tension in the upper body.

Modifications and Variations

Adapt Hand-to-Knee Pose to your level with the following modifications:

  • Use of a wall: If balance is challenging, you can use a wall for support.
  • Deeper variation: For a more advanced version, stretch the leg straight forward or hold the big toe with both hands for a deeper stretch.

Repetitions and Sets

Hold the position for 3-5 breaths per side. Repeat 2-3 times to improve balance and stability.

Breathing techniques

Breathe deeply as you lift your knee and stabilize your body. Focus on steady and controlled breathing to help with balance.

Video Demonstrations

Here are two videos that demonstrate the correct execution of Hand-to-Knee Pose:

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