Head to Knee III Pose (Janu Shirshasana C)

Head to Knee III Pose is the most demanding of the three Janu Shirshasana variations, positioning the bent leg so that the toes point straight back and the upright heel presses into the perineum, creating an intense stretch across the top of the ankle, foot, and the front of the shin. It develops exceptional ankle mobility and prepares the joints for advanced seated and kneeling postures. From this challenging base the torso folds forward over the straight leg with the same elongated spinal approach as the earlier variations.

Cues

• Transition slowly into the foot position — let the ankle roll outward and the heel rise before placing any weight on the bent-leg foot.
• Ground both sitting bones as evenly as possible given the asymmetry of the base to keep the pelvis stable.
• Inhale to lengthen your torso away from the hips before you fold, protecting your lumbar curve.
• If you feel sharp or shooting pain in the ankle, come out immediately and return to the B variation.