Asana · Learn with a teacher
Janu Sirsasana C
Head-to-knee pose C
Head-to-knee pose, third variation. The toes of the bent leg are turned under, heel toward the abdomen.
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
- Advanced
- Gaze
- Toes
Take care
This places real load on the knee and ankle. Learn it with a teacher, and do not attempt it with a knee injury.
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
Hold the right foot and turn it so the toes press the floor and the heel points up toward the abdomen.
- 2
Breathe out
Lower the knee forward at an angle, hold the left foot, and fold. 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
- Mobilises the ankle and toes of the bent leg
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