Janu Sirsasana B

A seated forward fold with one leg extended and the opposite heel placed beneath the pelvis, exploring breath, asymmetry and grounded attention.

“Sit with care. Ground the heel. Fold only as breath allows.”

Janu Sirsasana B is a quiet seated fold with a deliberately uneven base. The bent foot sits beneath the pelvis, which changes how weight, pressure and length are felt through the spine and extended leg. The posture invites patient attention rather than depth.

The purpose is not to reach the foot or flatten the body. The purpose is to explore how the pelvis, spine and breath respond to a smaller base of support. Comfort around the knee, ankle and pelvic floor matters more than the shape.

1. 1Begin seated with both legs extended.
2. 2Bend one knee and place the heel beneath the pelvis or close to the sitting bones.
3. 3Let the bent knee move out to the side without forcing it down.
4. 4Extend the other leg forward with the foot relaxed or gently active.
5. 5Sit on support if the pelvis tips back heavily.
6. 6Turn the torso towards the extended leg.
7. 7Rest the hands on the floor, the leg or a strap.
8. 8Lengthen gently through the spine as you breathe in.
9. 9Fold forward only as far as the breath remains easy.
10. 10Stay for several breaths, then return slowly and change sides.

Instead of searching for the “correct” position, notice:

• •Does the heel feel tolerable beneath the pelvis?
• •Is there any sharpness in the knee, ankle or pelvic floor?
• •Can the extended leg stay steady without gripping?
• •Does the spine lengthen before it folds?
• •Are you pulling into the pose or settling into it?

Let the breath guide the amount of folding. If breathing becomes narrow, strained or held, explore sitting higher, using a strap or staying more upright.

Observe the student's relationship to pressure before focusing on the fold. Janu Sirsasana B often reveals how someone negotiates discomfort, asymmetry and the wish to reach. The quieter version may be the more useful one.

Reflect after practising:

• •How did the heel under the pelvis change your sense of balance?
• •What happened when you folded less?
• •Did one side ask for a different approach?
• •Could the breath remain present in the uneven shape?

Rather than mistakes, you may notice:

• •Avoiding pressure by leaning away from the bent leg
• •Pulling strongly on the foot or strap
• •Rounding the spine before the pelvis can tilt
• •Gripping the extended thigh
• •Forcing the bent knee towards the floor
• •Holding the breath

• •Sit on a folded blanket
• •Place the heel beside the pelvis instead of underneath it
• •Keep the torso upright
• •Bend the extended knee slightly
• •Use a strap around the extended foot
• •Rest the hands on blocks

• ✓The base feels tolerable.
• ✓Breathing remains steady.
• ✓The fold feels chosen rather than forced.
• ✓The knee and ankle feel respected.
• ✓The body returns from the pose without urgency.