Head to Knee II Pose (Janu Shirshasana B)

Head to Knee II Pose builds on the first variation by tucking the bent foot directly beneath the perineum area and sitting on the heel, which adds a deep ankle stretch and greater internal rotation of the bent-leg hip to the forward fold. This variation is particularly useful for practitioners who want to prepare ankle joints for deeper kneeling postures. The practitioner folds forward over the extended leg from this modified base, maintaining the same elongated spinal intent as the A variation.

Cues

• Ease your weight gently onto the heel of your bent leg — never force the ankle; back off if you feel sharp discomfort.
• Press the thigh of your bent leg down toward the floor to encourage hip-socket opening as you settle into the base.
• Inhale to lengthen your spine long, then exhale to fold forward from the pelvis, keeping your chest broad.
• Keep the toes of your extended foot flexed and the kneecap pointing up to protect the straight-leg hamstring.