Janu Sirsasana B is a seated forward fold that supports deep inner awareness and creates a strong, rooted connection through the base of the body. In this variation, the heel presses into the perineum, activating the pelvic floor and bringing a grounded, introspective quality to the pose.
This asana is traditionally practiced in Ashtanga Yoga as part of the primary series and encourages balance between effort and surrender—lengthening the spine while releasing tension in the hamstrings and hips.
This pose is ideal if you are looking to settle your nervous system, deepen your forward folds, and explore bandha activation from a stable and seated foundation.
Step-by-Step Instructions
1. Take your seat
Sit with one leg extended forward and the other bent so the heel presses into the perineum. Allow the bent knee to rest gently on the ground.
2. Root through the pelvis
Evenly ground through both sitting bones and find balance between the two sides of your seat.
3. Lengthen the spine
Inhale and reach your arms overhead to create space along the spine.
4. Fold forward
Exhale and hinge from the hips to fold over the extended leg, maintaining a long spine.
5. Rest your hands
Place your hands on either side of your extended foot, your shin, or wherever they comfortably reach.
6. Gaze gently
Let your gaze fall toward your foot to support a soft, inward focus.
7. Breathe and hold
Stay for 5 to 10 breaths, lengthening with each inhale and softening with each exhale.
8. To release
Inhale to rise slowly, switch sides, and repeat.
Pose Breakdown and Alignment Tips
Place heel under perineum
This stimulates the pelvic floor and offers a grounded connection to the root.
Toes pointing forward
Keep the toes of the extended leg facing up to maintain even activation.
Long spine
Lift through the crown and fold from the hips, not the upper back.
Engage extended leg
Activate the thigh muscles to protect the hamstring and support the fold.
Gaze toward foot
This maintains a gentle drishti (focal point) and helps center the mind.
Why We Love This Pose
Janu Sirsasana B is a posture of quiet strength. It teaches steadiness, inward focus, and the subtle power of rooting down in order to fold forward.
Practicing this pose can help:
-
Stretch the hamstrings and hips
-
Activate the pelvic floor and bandhas
-
Support digestion and internal massage
-
Soothe the nervous system
-
Deepen breath and presence
Whether as part of a longer seated sequence or a short practice to calm the mind, Janu Sirsasana B is a beautiful way to land fully in your body.
Ready to try this pose in action? Practice along with Monica Arellano in her class “Ashtanga Primary Tutorials: Janu Sirsasana B” available now on Omstars.
