Dandayamana-Janushirasana or the Standing Head to Knee pose is part of the standing, one-legged concentration series. Locking the knees is a vital part of this exercise. Begin by standing upright with your feet together. Shift your weight to your left knee then slowly lift your right until it is parallel to the floor. Of course, you can’t do this without holding your toe making your heel point away from you and your elbows pointing to the ground. To complete the pose, make sure both of your knees are locked throughout the exercise. This pose improves flexibility and strengthens the muscles at the legs, back, triceps and biceps.