Yoga Chikitsa · Primary · Seated Sequence
Janu Sirsasana C
Head-to-knee pose C
What it is
Janu Sirsasana C is the third head-to-knee variation and the most demanding of the three for the knee and ankle.
What it looks like
With one leg straight, the other foot is turned so the toes and ball of the foot rest on the floor near the opposite thigh, with the heel pointing up and the knee angled forward. You then fold over the straight leg. Each side is held for five breaths.
Why it is practised
It asks for a fuller rotation in the hip, which is why it comes after the A and B versions.
What to pay attention to
Go slowly and never press the knee down. If there is any pain in the knee or ankle, practise version A instead. This is one of the poses where personal guidance is especially useful.
Who it suits
Students with flexible hips and comfortable knees. Others can safely stay with versions A and B for a while. A teacher can help you find a starting point; private sessions are available in Dubai or online.
Next in the sequence: Marichyasana A.
The bent foot turns under, toes toward the floor; fold over the extended 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.