Asana · Learn with a teacher
Janu Sirsasana B
Head-to-knee pose B
Head-to-knee pose, second variation. Sitting on the heel of the bent leg before folding.
Awaiting subject reviewWritten from our source material and not yet checked by a teacher of this practice. Read it as reference, and learn the practice from someone who teaches it.
- Meaning
- janu = knee, sirsa = head, asana = seat or posture
- Family
- Seated forward bend
- Level
- Intermediate
- Gaze
- Toes
Take care
Learn the placement of the heel with a teacher. Leave it out with knee or ankle pain.
Learn this with a teacher
This page is for reading. The practice itself should be learned in person from someone who teaches it, so there are no practice controls here.
Find a teacherHow it is done
- 1
Breathe in
Bend the right knee to a narrower angle and lift the hips to sit on the right heel, the heel at the perineum.
- 2
Breathe out
Hold the left foot and fold forward. Stay for five breaths, then change sides.
Holding it
Five breaths on each side.
Making it easier
Stay in Janu Sirsasana A.
What the tradition says it does
- Stretches the hamstrings
- Brings awareness to the pelvic floor
Variations
Sources and tradition
- YOG Union App Content Map, 2 November 2026, p. 4
- Ashtanga Primary Series as commonly taught in the Mysore style; sequence order and counts await subject review