Head-to-Knee Pose C

Janu Sirsasana C

Head-to-Knee Pose C sets the ball of the bent foot on the floor with the heel pointing up toward the navel, creating a deep stretch through the ankle and foot before folding forward. It is the most intense of the three variations for the bent-leg ankle and hip. Patience with the foot placement is essential.

Alignment cues

• Place the bent foot upright, toes down and heel to the navel
• Ease the knee toward the floor to seat the foot
• Fold over the straight leg and hold the foot

Benefits

• Intensely stretches the hip, ankle, and hamstring
• Prepares the joints for deeper seated poses
• Builds focus and patience

Modifications

• Approach gradually and avoid forcing the foot's rotation
• Use a strap around the extended foot