Dandayamana Bibhaktapada Paschimottanasana

Standing Separate Leg Stretching Pose

This is just one of those postures that you’re probably not going to get for a while.

Progress, with this posture, is slow and not necessarily as rewarding as with other postures. It’s tempting to take a break and let gravity do all of the work to get the forehead to the floor but, when done correctly, it’s actually a pretty exhausting pose. External intercostasls are contracted to bring the chest toward the floor. Rhomboids and Latissimus Dorsi are pairing up in the back to draw the shoulders back up toward the ceiling. Biceps are bulging. Gravity will get you down there but it’s the full-on muscle contraction that will bring this posture to a head. And it’s definitely not about tugging and releasing; this posture requires a static contraction throughout. Trust me, you can break a sweat in this one. It might be tempting to take it easy in this one with the anticipation of Triangle coming up next. Don’t. Work hard and you’ll feel the difference. It’s not uncommon for your legs feel like loose rubber bands afterward. Sometimes you pull so hard with your arms that the grip gives way and your fingers slip out. Not a problem; just get back in.

It was around this time of the year, three years ago, that my instructors were telling me to place my hands on the floor and work on locking my knees before actually going for the grip on my heels. I very clearly remember the pain that I felt in the back of my legs as I was evolving and as I was stretching my hamstring muscles. It can be a monotonous process but, over time, it pays off. I worked exclusively on locking my knees for about two weeks at which time I was able to start reaching for my ankles in the second set. A few days later, it was the outsides of my feet with all ten fingers. Two and a half months passed before my hair was undoubtedly touching the floor. Some people ask me why I have long, shaggy hair. It’s definitely so that I can have the satisfaction of my hair touching moments before my forehead actually makes contact. Monday, March 13, 2006: I touched my forehead to the floor — victory! Four months of hard work and it felt incredible. To this day, it doesn’t happen every time but I know that it’s possible.

Once you’ve attained the grip it can be a scary transition to start using your arm strength in order to pull on your heels and stretch your hamstrings further, especially after working so meticulously on going deeper with all of your concentration on the safety of your hamstrings. Once you’ve got the arm strength involved with the elbows up toward the ceiling, it’s time to reach your forehead to the floor. Another trick is to visualize the chest reaching the floor rather than just the forehead, almost as if there was a divot in the floor for your face and you could touch your test to the carpet. This allows for a much deeper stretch in the lower back where it’s typically needed the most. As with everything else, there’s always further to go. A little faith in yourself will go a long way. Eventually, you’ll get to a place where you can concentrate on letting go of the gripping…gripping the toes, the jaw, and the teeth.

Don’t forget that this posture is a derivative of the Paschimottanasana that comes at the end of class where you grab your toes and pull your chest toward the mirror.

Once in a while (not every class,) take a quick peak at the shape of your spine in the mirror from the side if the configuration of the room allows for it. It’s common for beginners to look toward the floor which triggers a rounded spine.

Sliding your hands closer to the full-heel grip is a good trick to force the bodyweight forward into the balls of your feet so that, from the side, your hips are suspended directly over your toes. From there, you’ll be able to more effectively fold your upper body between your thighs; envision sealing your chest right onto your legs.