Janu Sirsasana C

A seated asymmetrical forward fold that explores one extended leg, one deeply folded leg and a careful relationship with the ankle, knee and breath.

“Fold with patience. Let the bent leg stay honest. Breathe into the shape available.”

Janu Sirsasana C is a quiet but detailed seated posture. One leg lengthens forward while the other folds into a more specific foot and ankle position. The pose asks for patience around the knee and ankle, and a willingness to reduce ambition in the forward fold.

The purpose is not to make the head reach the leg. The purpose is to meet an asymmetrical seated shape with care. The bent leg should feel listened to, not forced into position.

1. 1Sit with both legs extended forward.
2. 2Bend one knee and allow it to open out to the side.
3. 3Bring the foot of the bent leg close to the inner thigh of the extended leg.
4. 4Explore the Janu Sirsasana C foot shape by turning the toes towards the floor and allowing the heel to lift.
5. 5Keep the knee and ankle quiet. If either feels strained, return to a simpler foot position.
6. 6Turn your torso towards the extended leg.
7. 7Place the hands wherever they can rest without pulling.
8. 8Lengthen gently through the spine.
9. 9Fold forward only as far as the breath remains comfortable.
10. 10Stay for several breaths, then change sides.

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

• •Does the bent knee feel spacious or compressed?
• •Is the ankle being asked to do too much?
• •Can the pelvis settle without forcing both sitting bones down?
• •Are you pulling with the arms, or allowing the fold to arrive gradually?
• •Can the extended leg stay present without becoming rigid?

Let the breath show how much of the posture is useful today. If breathing becomes sharp, held or narrow, explore a smaller fold or a gentler position for the bent foot.

Watch the relationship between the bent knee, ankle and pelvis before looking at the depth of the forward fold. Some students will organise the pose by gripping the foot or pulling strongly with the arms. Others may need to leave the C variation and practise a simpler Janu Sirsasana shape.

Reflect after practising:

• •What did the bent knee tell you?
• •Did the ankle feel available, or did it ask for less?
• •How did the fold change when you stopped pulling?
• •Was one side more spacious than the other?

Rather than mistakes, you may notice:

• •Forcing the foot into position
• •Twisting through the knee
• •Collapsing the spine to reach lower
• •Pulling strongly with the arms
• •Holding the breath
• •Lifting away from the seated base

• •Practise Janu Sirsasana A instead
• •Keep the bent foot relaxed rather than turning it into the full C shape
• •Sit on a folded blanket
• •Bend the extended knee slightly
• •Place a strap around the extended foot
• •Rest the hands on blocks or the floor

• ✓The bent knee and ankle feel manageable.
• ✓The breath remains steady.
• ✓The spine can lengthen before folding.
• ✓The forward fold feels patient rather than pulled.
• ✓Both sides have been explored.