1
Sit in Staff Pose
Sit with both legs straight in front of you and your spine tall.
How to do Head-to-Knee Pose B (Janu Sirsasana B)
2
Bend the Right Knee
Bend your right knee out to the side at an angle of about 85° to the straight leg, a little narrower than in Janu Sirsasana A.
3
Sit on the Heel
Lift your hips and slide forward so that you sit on your right heel, with the heel near the perineum and the sole pointing up. Your right hip will be a few centimetres higher than the floor.
4
Reach for the Foot
Inhale and lengthen your spine. Hold the left foot with both hands, or use a strap.
5
Fold and Hold
Exhale and fold forward over the straight left leg. Gaze towards your foot and hold for 5 breaths, then inhale to lift, release and switch sides.
✅ Benefits
- Stretches the hamstrings and lower back
- Stretches the ankle and the inner hip of the bent leg
- Lengthens the spine
- Builds focus and steady breathing
🌿 Wellness Support
- A calming forward fold that many people find settling
- A gentle way to build ankle and hip mobility over time
⚠️ Precautions
- Stop if you feel pain in the knee or ankle of the bent leg
- If sitting on the heel is uncomfortable, practise Janu Sirsasana A instead
- Use a strap around the foot rather than forcing the fold
- Keep the straight leg active with the foot flexed
🩺 Check With a Healthcare Professional First If You Have
- A knee injury or knee pain
- An ankle injury
- A hamstring tear or recent strain
- Pregnancy — check with your doctor or midwife first
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