How to do Head-to-Knee Pose C (Janu Sirsasana C)

Sit in Staff Pose

Sit with both legs straight in front of you and your spine tall.

Bend the Right Knee

Bend your right knee and hold the right foot with both hands, turning the sole away from you.

Place the Toes

Draw the heel back towards your navel and place the ball of the foot and tucked toes on the floor beside the inner left thigh, heel pointing up. The knee angles forward at about 45°. Move slowly and only as far as the knee is comfortable.

Lower the Knee

Gently let the right knee move towards the floor, allowing the heel to roll forward. Never push the knee down. Hold the left foot with both hands.

Fold and Hold

Inhale to lengthen; exhale and fold forward over the straight left leg. Gaze towards your foot and hold for 5 breaths, then inhale to lift, release carefully and switch sides.

✅ Benefits

Stretches the hamstrings and lower back
Stretches the toes, the sole of the foot and the ankle of the bent leg
Opens the hip of the bent leg
Builds patience and focused breathing

🌿 Wellness Support

May help improve mobility of the toes and foot
A forward fold that many people find quietens the mind

⚠️ Precautions

Stop at once if you feel any pain in the knee — this pose places a twisting load on it
Only practise this once Janu Sirsasana A and B are comfortable, ideally with a teacher
If the knee does not lower easily, keep it lifted or practise Janu Sirsasana A instead
Place a folded blanket under the bent knee for support

🩺 Check With a Healthcare Professional First If You Have

Any knee injury, knee pain or recent knee surgery
A toe, foot or ankle injury
A hamstring tear or recent strain
Pregnancy — check with your doctor or midwife first

Practice Head-to-Knee Pose C with real-time feedback

Turn on your webcam and let CheckMyPose's AI check your alignment, score your form, and guide you — free, no install.

▶ Start Head-to-Knee Pose C