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Yoga Poses Guide
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Head to Knee B

Janu Sirsasana B

jah-noo SHEER-SHAH-sah-nah B
Head to Knee B
Pose categories
Primary body parts engaged
Muscle Groups
Stretches spine, hamstrings and groins
Tones abdominal organs and uro-genital system
Calms mind, relieves anxiety

How to perform head to knee b

  1. Sit with your legs stretched in front of you. Bend your right leg and place your heel close to your pelvis.
  2. Pushing your hands into the floor, lift your hips and shift forward. Rest the center of your pelvis (the perineum) on your heel. Keep your foot flexed.
  3. Turn your torso toward your left leg. Hold your left foot with both hands. Bend forward with an exhale, lowering your head toward your shin. Grab hold of your left wrist at the sole of your foot.
  4. Hold the pose and take slow, deep breaths.
  5. Rise with an inhale, lift your pelvis up and sit back on the floor. Change sides.
Alignment cues
  • Foot flexed
  • Heel at perineum (center of pelvis)
  • Spine long
  • Leg straight
  • Torso facing extended leg
Modification: Point the foot of your bent leg and shift your knee forward.
Avoid this pose if you have knee injury.
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More yoga poses to discover

Head to knee b (Janu Sirsasana B in Sanskrit) is an intermediate yoga pose that belongs to the forward bends and seated categories. This asana targets hamstrings and spine and also involves calves and knees and lower back and middle back / lats muscles. Head to knee b stretches and strengthens legs, opens chest; rejuvenates abdominal organs and also reduces fatigue, increases energy. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory.

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Workoutlabs Yoga Cards Beginners Workoutlabs Yoga Cards Sequence Workoutlabs Yoga Cards Set
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Yoga Beginners Workoutlabs Ebook
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
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