Head-to-Knee Pose B

Janu Sirsasana B

Head-to-Knee Pose B sits the body forward onto the heel of the bent leg, placing it just behind the perineum, before folding over the straight leg. The added weight on the heel intensifies the hip opening. It is a more demanding variation requiring careful placement.

Alignment cues

• Position the bent-leg heel beneath and sit forward onto it
• Square the chest over the straight leg
• Fold and clasp the hands past the extended foot

Benefits

• Deeply opens the hip and ankle of the bent leg
• Stretches the hamstring of the extended leg
• Builds concentration through a demanding shape

Modifications

• Support the sitting bone with a folded blanket if it lifts off the floor
• Use a strap around the extended foot