Like Janu Sirsasana B, Janu Sirsasana C is a unique posture in the Primary Series.  I lovingly call Janu Sirsasana C the toe crusher posture.  Chiefly because this asana requires that you press the heel of your foot into your inner thigh while you press the rest of your toes into the floor.  

Janu Sirsasana C provides a wonderful stretch in your hamstring, your back, hips and side body.  This pose also opens the foot and ankle and is a great hip opener.  And just like Janu Sirsasana A & B, Janu Sirsasana C helps you incorporate concepts of tensegrity in more subtle ways to ground your body as you begin to hinge forward in the posture. 

Benefits of Janu Sirsasana C

Janu Sirsasana C, a key pose in the Ashtanga Yoga Primary Series, offers a multitude of benefits for both the physical body and the mind. Incorporating this pose into your practice can contribute to your overall health and well-being.

Stretches Hamstrings and Calves:
Janu Sirsasana C involves a deep stretch in the hamstrings and calves of the extended leg. Regular practice helps improve flexibility in these muscle groups, leading to better mobility in daily activities and other physical exercises.

Hip and Groin Opening:
The posture also facilitates a gentle opening of the hips and groin. By targeting these areas, the pose helps alleviate tension, enhance flexibility, and improve the range of motion in the hip joints.

Spinal Flexibility:
As you fold forward, Janu Sirsasana C encourages spinal flexion. This flexion lengthens and stretches the entire length of the spine, improving spinal flexibility and relieving tension in the back muscles.

Abdominal Massage and Digestive Benefits:
The forward bend in this pose creates a gentle compression of the abdominal region. This compression massages the abdominal organs, including the digestive organs like the liver and kidneys. Such stimulation can aid digestion and support healthy organ function.

Stress and Anxiety Reduction:
Janu Sirsasana C, like many forward bends, has a calming effect on the nervous system. The focus on the breath and the gentle nature of the pose help activate the parasympathetic nervous system, reducing stress and anxiety levels.

Mindfulness and Mental Clarity:
As you hold the pose and direct your attention to your breath and body, Janu Sirsasana C promotes mindfulness. This mindfulness practice enhances mental clarity, concentration, and self-awareness.

Kidney and Liver Stimulation:
The pose's compression also stimulates the kidneys and liver, aiding in detoxification and promoting healthy organ function.

Lower Back Relief:
Regular practice of Janu Sirsasana C can help alleviate lower back discomfort. The pose encourages the release of tension in the lower back muscles and promotes a healthier alignment of the spine.

Preparation for Seated Poses:
Janu Sirsasana C serves as a preparatory pose for other seated forward bends. As you become more comfortable in this pose, you'll find it easier to perform more advanced variations.

Mind-Body Connection:
This pose fosters a deep connection between the body and the mind. The conscious breathing and attention to alignment create a harmonious union, enhancing your overall yoga practice.

Increased Energy Flow:
The stretching and compression in Janu Sirsasana C stimulate the flow of energy (prana) throughout the body. This revitalizes the body and leaves you feeling invigorated.

Patience and Self-Acceptance:
Mastering Janu Sirsasana C requires patience and self-acceptance. As you work through the pose's challenges, you'll cultivate qualities of patience, discipline, and self-love.

Incorporating Janu Sirsasana C into your regular yoga practice can have a profound impact on your physical and mental well-being. Remember that the benefits of this pose are best achieved through consistent practice, proper alignment, and a mindful approach. Always listen to your body and practice with respect for your own limitations.
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Click here to access our yoga tutorial on Janu Sirsasana C

Contraindications

While Janu Sirsasana C offers numerous benefits, it's important to recognize that not every yoga pose is suitable for everyone. There are certain contraindications and precautions to consider before practicing Janu Sirsasana C or any other yoga pose. It's always advisable to consult with a healthcare professional or a qualified yoga instructor if you have any existing medical conditions or concerns. Here are some contraindications and precautions to be aware of:

Knee Injuries:
If you have a knee injury or chronic knee pain, Janu Sirsasana C may exacerbate your condition. Putting pressure on the knee joint could lead to discomfort or further injury. Instead, opt for gentler knee-friendly modifications that don't involve deep knee flexion.

Hamstring Injuries:
Individuals with hamstring injuries, strains, or tightness should approach Janu Sirsasana C cautiously. Overstretching the already injured or tight muscles could impede the healing process. Consider modifying the pose or avoiding it until your hamstrings have recovered.

Lower Back Issues:
People with lower back problems, such as herniated discs or chronic pain, should approach this pose carefully. Folding forward may exacerbate lower back discomfort. If you have such issues, consult a yoga instructor or medical professional for appropriate modifications or alternative poses.

Pregnancy:
During pregnancy, the body undergoes various changes, and certain yoga poses may not be suitable. Janu Sirsasana C can put pressure on the abdomen and may not be comfortable or safe for pregnant individuals, especially in the later stages of pregnancy. Consider taking one of the modifications below if you are uncomfortable taking the full expression of Janu Sirsasana C.

High Blood Pressure:
Individuals with high blood pressure should exercise caution when practicing forward bends, as they can affect blood pressure levels. Janu Sirsasana C involves a forward bend that may cause a sudden drop in blood pressure, potentially leading to dizziness or discomfort.

Recent Abdominal Surgery:
If you've undergone recent abdominal surgery, including surgeries like appendectomy or abdominal hernia repair, Janu Sirsasana C might strain the healing tissues. It's important to avoid putting unnecessary stress on the surgical site.

Ankle or Hip Injuries:
Injuries to the ankles or hips can affect your ability to practice Janu Sirsasana C comfortably. The pose involves hip and ankle flexibility, which might be limited due to injuries.

It's crucial to approach your yoga practice mindfully and with awareness of your body's limitations. If you have any of the above-mentioned conditions or concerns, it's advisable to seek guidance from a qualified yoga instructor who can provide modifications or alternatives tailored to your needs. Additionally, consulting a healthcare professional before starting a new yoga practice is highly recommended, especially if you have any pre-existing medical conditions.

Asthau (Vinyasa #8) Exhale and fold forward out over your straight left leg.  Be sure you maintain flexion in your left foot, engage the left quadricep and press your left heel forward as you press your tailbone backward. Bring your chin to your chin if you can.  Look towards your toes (Padhayoragrai drishti). During the posture, maintain active pressure from your right heel into your inner left thigh to help stabilize the pressure and create oppositional force, which protects the right knee. Breathe here for five deep breaths.  With each inhale, elongate your spine, lifting your chest slightly.
​

Pancadasa (Vinyasa #15) Exhale and fold forward out over your straight right leg.  Be sure you maintain flexion in your right foot, engage the right quadricep and press your right heel forward as you press your tailbone backward. Bring your chin to your chin if you can.  Look towards your toes (Padhayoragrai drishti). During the posture, maintain active pressure from your left heel into your inner right thigh to help stabilize the pressure and create oppositional force, which protects the left knee. Breathe here for five deep breaths.  With each inhale, elongate your spine, lifting your chest slightly.

Sodasa (Vinyasa #16) Inhale, lift your head and lengthen your spine.  Keep your hands bound around your feet.  Exhale there.

Saptadasa (Vinyasa #17) Inhale, bring your hands to the floor, cross your legs and lift your body up off the ground.

Ashtadasa (Vinyasa #18) Exhale and jump back into Chaturanga Dandasana.

Ekoonavimsatih (Vinyasa #19) Inhale into Urdhva Mukha Svanasana(Upward facing dog)

Vimsatih (Vinyasa #20) Exhale into Adho Mukha Svanasana (Downward facing dog)

Tips and Considerations

• Consistency: Regular practice will lead to increased flexibility over time. Be patient and persistent.
• Modification: If the forward bend is too intense, start with modifications for Janu Sirscana C (below)
• Avoid: Do not force your body into a deep stretch. Honor your limitations and work gradually.

Tap above or click here to watch the YouTube tutorial for Janu Sirsasana C

No matter what you do, please do not fold forward in this seated posture until your foot is pressing into your inner thigh with your toes pressing into the floor.  Also ensure your knee is at a 45 degree angle with your knee touching the ground.  If you fold forward with your knee lifted off the ground, you will put too much undue pressure on your knee! Know that the more you take the posture, the more comfortable you’ll become with it.

Janu Sirsasana C, a fundamental posture in the Ashtanga Yoga Primary Series, offers a range of benefits for the body and mind. By following this step-by-step guide and practicing regularly with mindfulness, you can gradually deepen your practice and experience the transformative effects of this powerful asana. Remember that yoga is a personal journey, so be kind to yourself and embrace the progress you make along the way.

Practice with The Yoga Shala
If you want to join us for LIVE classes, The Yoga Shala offers virtual and in person classes every weekday morning.  Owner, Krista Shirley, also offers virtual or in person private sessions (Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship).  Visit theyogashala.org for details.

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We hope you find this video series helpful to you in creating or maintaining your yoga practice!

About Krista
Krista Shirley is a level II authorized Ashtanga Yoga teacher.  She is deeply passionate about sharing these teachings with all who wish to learn.

If you want to join Krista in person she teaches daily classes at The Yoga Shala in Winter Park, Florida. She also offers virtual sessions in Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship.  Check out www.theyogashala.org for more details.

If you do not live in Central Florida and want to find an authorized teacher in your area, check out our teacher, Sharath Jois’ website, for a list of all teachers authorized and certified by his yoga centre in India.

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Janu Sirsasana B is also known as Head-to-Knee Pose B. This forward-bending pose is found in the Ashtanga Yoga Primary Series seated sequence.  Janu Sirsasana B offers numerous physical and mental benefits, including increased flexibility, improved digestion, and a sense of calmness. n this blog post, we will provide a comprehensive step-by-step guide to help you master Janu Sirsasana B and integrate it into your Ashtanga Yoga routine

Benefits of Janu Sirsasana B

Improved Flexibility: Janu Sirsasana B primarily targets the hamstrings, hip flexors, and lower back, gradually increasing flexibility in these areas over time.

Stress Relief: The forward fold encourages relaxation and can help reduce stress and anxiety. The breath-focused practice during the pose promotes a sense of calmness.

Digestive Health: The gentle compression of the abdomen in the forward fold stimulates digestion and can alleviate digestive issues.

Strengthened Back: While the pose involves a forward fold, it also engages the muscles of the back and core, contributing to a stronger and more stable spine.

Stretch for the Groin: The position of the bent leg stretches the inner thigh muscles (adductors) and can help alleviate tension in the groin area.

Improved Blood Circulation: As you fold forward, blood flow is redirected towards the head, which can have a positive impact on circulation and provide a rejuvenating effect.

Mind-Body Connection: Practicing Janu Sirsasana B encourages mindfulness and concentration as you focus on your breath and body alignment, fostering a deeper mind-body connection.

Energizing: Though the pose is calming, it can also offer a subtle energy boost, revitalizing the body and mind.

​Contraindications and Precautions
While Janu Sirsasana B offers numerous benefits, there are certain situations in which the pose should be approached with caution or avoided altogether:

Injury or Recent Surgery: If you have a recent injury, surgery, or chronic condition affecting your hamstrings, hips, or lower back, it's advisable to consult a healthcare professional before attempting the pose.

Hamstring Injury: Individuals with severe hamstring injuries or strains should avoid deep forward folds, as it may exacerbate the injury. Consider modifications or gentle hamstring stretches instead.

Knee Issues: If you have knee pain or discomfort, be mindful of how you bend the knee of the extended leg.

Lower Back Problems: Those with lower back issues, such as herniated discs or sciatica, should approach Janu Sirsasana B with caution. Focus on maintaining a neutral spine and avoid rounding excessively.

Pregnancy: Pregnant women should avoid deep forward folds like Janu Sirsasana B, especially in later stages of pregnancy. Instead, they can practice gentle stretches and modified poses under the guidance of a prenatal yoga instructor.

High Blood Pressure: Individuals with uncontrolled high blood pressure should approach forward folds with care, as the position can affect blood pressure. Keep the fold gentle and avoid excessive compression of the abdomen.

Diarrhea or Menstruation: During these times, it's recommended to avoid deep forward folds, as they can increase pressure on the abdomen and interfere with natural bodily functions.

Osteoporosis: If you have osteoporosis or osteopenia, it's important to be cautious with forward folds to prevent excessive stress on the spine. A more gentle variation might be suitable.

Always prioritize safety and listen to your body when practicing Janu Sirsasana B or any yoga pose. If you have any underlying health concerns, it's advisable to consult a qualified yoga instructor or healthcare professional before attempting the pose to ensure it's appropriate for your individual circumstances. Remember that yoga is about honoring your body's needs and limitations.

Step-by-Step Guide to Janu Sirsasana B with Sanskrit Vinyasa count
We will be entering this posture from downward facing dog, having just taken a vinyasa after Janu Sirsasana A to seated position.

Sapta (Vinyasa #7): From Adho Mukha Svanasana (down dog), look forward and walk or jump your feet through and have a seat on the floor with your legs extended in front of you.  Inhale, bend your right knee and drop your right knee down and out to the right at a 60 degree angle from your hip.  Bring your right foot to your inner left thigh.  Then lift up and sit on your right foot (your heel should be resting on your anus). Lengthen your spine and stretch both arms forward and grab your left foot with both hands.  Left foot is flexed. Head up.

Asthau (Vinyasa #8) Exhale and fold forward out over your straight left leg.  Be sure you maintain flexion in your left foot, engage the left quadricep and press your heel forward as you press your tailbone backward. Bring your chin to your chin if you can.  Look towards your toes (Padhayoragrai drishti). Breathe here for five deep breaths.  With each inhale, elongate your spine, lifting your chest slightly.

    Adjustments and Alignment Tips:

• • Keep both sitting bones grounded to maintain balance.
  • Flex your left foot actively to engage the muscles and protect the knee.
  • Lengthen your spine on each inhale and deepen the stretch on each exhale.

    Breathing:

• • The vinyasa count guides your breath. Inhale during the lengthening phases and exhale during the folding phases.
  • Maintain deep breathing with sound —a deep, audible breath—throughout the pose to help you stay focused and relaxed.

Nava (Vinyasa #9) Inhale, lift your head and lengthen your spine.  Keep your hands bound around your feet.  Exhale there.

Dasa (Vinyasa #10) Inhale, bring your hands to the floor, cross your legs and lift your body up off the ground.

Ekadasa (Vinyasa #11) Exhale and jump back into Chaturanga Dandasana.

Dvadasa (Vinyasa #12) Inhale into Urdhva Mukha Svanasana(Upward facing dog)

Trayodasa (Vinyasa #13) Exhale into Adho Mukha Svanasana (Downward facing dog)

Caturdasa (Vinyasa #14) From Adho Mukha Svanasana (down dog), look forward and walk or jump your feet through and have a seat on the floor with your legs extended in front of you.  Inhale, bend your left knee and drop your left knee down and out to the right.  Bring your left foot to your inner right thigh.  Then lift up and sit on your left foot (your heel should be resting on your anus). Lengthen your spine and stretch both arms forward and grab your right foot with both hands.  Right foot is flexed. Head up.

Pancadasa (Vinyasa #15) Exhale and fold forward out over your straight left leg.  Be sure you maintain flexion in your right foot, engage the right quadricep and press your heel forward as you press your tailbone backward. Bring your chin to your chin if you can.  Look towards your toes (Padhayoragrai drishti). Breathe here for five deep breaths.  With each inhale, elongate your spine, lifting your chest slightly.

Sodasa (Vinyasa #16) Inhale, lift your head and lengthen your spine.  Keep your hands bound around your feet.  Exhale there.

Saptadasa (Vinyasa #17) Inhale, bring your hands to the floor, cross your legs and lift your body up off the ground.

Ashtadasa (Vinyasa #18) Exhale and jump back into Chaturanga Dandasana.

Ekoonavimsatih (Vinyasa #19) Inhale into Urdhva Mukha Svanasana(Upward facing dog)

Vimsatih (Vinyasa #20) Exhale into Adho Mukha Svanasana (Downward facing dog)

Tap above or click here to watch the YouTube tutorial for Janu Sirsasana B

Tips and Considerations

• Patience and Consistency: Achieving Janu Sirsasana B takes time. Be patient and consistent in your practice to gradually improve your flexibility.

• Alignment Over Depth: Focus on proper alignment rather than forcing yourself into a deep fold. It's more important to maintain a straight spine than to touch your forehead to your knee.

​

• Listen to Your Body: Never push yourself to the point of pain. Respect your body's limitations and work within your own range of motion.

Modifications for Janu Sirsasana B
Yoga is all about meeting your body where it is and making the practice work for you. If you're working on building flexibility or have certain limitations, there are several modifications and variations for Janu Sirsasana B that can help you experience the benefits of the pose while staying safe. Here are a few options:

Bent Knee Variation: If you have knee issues or tight hamstrings, you can modify the pose by bending the extended leg slightly. This reduces the strain on the hamstring and provides more space for a comfortable forward fold.

Modified foot position: If you are unable to sit directly on your foot (or it causes pain), simply sit on your hamstring.

Half Janu Sirsasana B: Instead of folding all the way forward, focus on maintaining a long spine and gentle stretch. This variation can help you work on flexibility over time without going into a deep fold.

Breathing Focus: Sometimes, even a gentle stretch can provide benefits. Focus on your breath and the sensation of the stretch, rather than aiming for a specific depth in the forward fold.

Remember that the goal of yoga is not to force your body into a shape, but to cultivate awareness, strength, and flexibility over time. Experiment with these modifications to find the variation that suits your current abilities and needs. As your practice evolves, you might find that you gradually need fewer modifications, but always prioritize safety and comfort. If you're unsure about which modifications are appropriate for you, consider working with a qualified yoga instructor who can provide personalized guidance.

Janu Sirsasana B is a beautiful pose that embodies the balance between effort and surrender in yoga practice. By following this step-by-step guide and incorporating the pose into your Ashtanga Yoga routine, you can gradually enhance your flexibility, release tension, and experience the many physical and mental benefits that this pose has to offer. Remember, yoga is a journey, and each step you take brings you closer to a deeper connection with your body and mind.

About Krista
Krista Shirley is a level II authorized Ashtanga Yoga teacher.  She is deeply passionate about sharing these teachings with all who wish to learn.

If you want to join Krista in person she teaches daily classes at The Yoga Shala in Winter Park, Florida. She also offers virtual sessions in Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship.  Check out www.theyogashala.org for more details.

If you do not live in Central Florida and want to find an authorized teacher in your area, check out our teacher, Sharath Jois’ website, for a list of all teachers authorized and certified by his yoga centre in India.
​

❤️SHOP MERCHANDISE: Nysa Products

❤️LET'S BE SOCIAL:
Instagram: Krista Shirley Yoga
Instagram: The Yoga Shala
Facebook: The Yoga Shala
Facebook: KristaShirleyYoga

For other inquires please contact:  [email protected]