Yoga Chikitsa · Primary · Seated Sequence
Janu Sirsasana B
Head-to-knee pose B
What it is
Janu Sirsasana B is the second head-to-knee variation. The fold is the same as in A; the difference is how you sit on the bent leg.
What it looks like
The bent knee angles forward a little, and you lift the hips to sit on the heel of that foot. Then you hold the straight leg's foot and fold forward. Each side is held for five breaths.
Why it is practised
Sitting on the heel changes the position of the hips and adds a balance element to the fold.
What to pay attention to
Move slowly as you come onto the heel and stay only where it is comfortable for the ankle and knee. If sitting on the heel is too much, sit beside it and practise the A-version shape.
Who it suits
Students comfortable with Janu Sirsasana A. Anyone with ankle or knee sensitivity should ask the teacher for an alternative.
Next in the sequence: Janu Sirsasana C.
The bent heel comes under the perineum; the fold is over the long leg.
Practise this Primary pose in a Mysore-style room, or in a private session in Dubai or online.
See session formats, upcoming dates and the shala, or book a place with Ashtanga Yoga Dubai.