How to do Ashtanga Yoga’s Janu Sirsasana C | Head to Knee Pose C

In this tutorial, we're discussing how to do JANU SIRSASANA C / HEAD TO KNEE POSE C, from Ashtanga's Primary Series. You’ll learn the Sanskrit count and traditional vinyasa cues as we break down the pose and show you how to access the correct alignment. You’ll understand how the pattern of inward rotation continues to deepen from Janu Sirsasana A to B and now to C and see which parts of the body this pose is targeting. We’ll share tips, common mistakes, and what to look out for when moving deeper into the pose to prevent torquing your knees so you can keep them safe.
But… if you haven’t watched our other Janu Sirsasana tutorials, be sure to start with those! Janu Sirsasana A: • How to do Ashtanga Yog...
Janu Sirsasana B: • How to do Ashtanga Yog...
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WATCH THESE NEXT 💻
🔹 The "Secret" Technique to Janu Sirsasana A
• How to do Ashtanga Yog...
🔹 How to do Ashtanga Yoga's Janu Sirsasana B | Head to Knee Pose B
• How to do Ashtanga Yog...
🔹 12 Minute Tutorial - How To Avoid Knee Pain When Practicing Yoga
• 12 Minute Tutorial - H...
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[@rlowers9913]

Thank you for mentioning the incorrect open knee hand thru leg to foot rotation. I have lead ashtanga teachers (not my mysore teachers) teach this method all the time. And I did it for years until I tore my LCL. Your helpful safe knee practices are gold. Thank you!

[@smitasathe3561]

Thank you! I had been torquing my knee all this time 😳 Do you have anything on bandhas? Would like to know more about proper engagement.

[@govindannairramachandran5890]

Very much useful.Thanks.

[@KevinRinehardt]

You guys are awesome !!! So much knowledge given in such a pleasant way...much appreciated !!!

[@zibahosseini326]

thhhhhankkkks a loooooot beautiful couple ❤️❤️

[@SharoFlores85]

I love you very much, guys!! You have a beautiful vibe!🌈😻🙏🏻♥️

[@hlee5308]

I really like your video, David and Jelena!

[@elizabethwarick3042]

Keep spouting! great information.

[@Nae641]

I had an Ashtanga teacher who pressed me to come to his 6 o clock classes in the morning and I just couldn’t make it, so I quit my Praxis and got really sad about it because it is the only near by class here. And they say without a teacher do not practice. So I thought I will start to practice with youtube again and the teacher will come.

[@Farrokh1KK]

I'd like to hear about Savasana, little details about meaning and correct position...🙏💫 thank you for all your videos!

[@reddog6256]

Best Ashtanga yoga tutorial channel by far. Thank You for sharing your knowledge and practice.

[@jane5049]

Excellent! Thank you for this

[@DavidCalin]

Thank you very much for your work . Help much

[@cccherry05]

My least favorite asana of the bunch!

[@shubhadakadav5155]

🙏🙏

[@malikkalimahmad]

Part b is not been shown

[@bezmein]

🙏🙏🙏

[@luciamerrywahyuw6234]

aku suka bangett.

[@adamsmith3353]

Thank you

[@barbarastanley9684]

Wrong! Drishti is toward the navel. No scrunching of the cervical spine. Ask the “senior” teachers, including the foremost authority on Ashtanga, Manju Pattabhi Jois.

[@cornelianikolova]

Thank you for your tutorials! I am watching and learning in parallel with my practice and sometimes rewatching. However for some of the asanas, it seems that the demonstration is intended towards the already advanced yogis who already have this type of mobility in the ankle or thighs. Me personally, I would benefit from some stepping stone options, like using a brick, or modifications, etc. (yes I know you are against bricks but I make an exception for January Sirsasana C to sit my extended for there and gain height until I get to develop this ankle mobility)

[@Theconsciousmovement]

Thanks. One is fiery, kind, but can be a flame thrower. Other is soft, but evasive, sometimes like air. Yoga is when one reaches the spirit platform, asana was merely a tool to be able to sit and transcend. But in this age of Kali Yuga, maybe see themselves as body, so this type of yoga at least relieves much trauma, pain and energy blockages. All steps on the path to be in yoga, not do. Much ❤ hvala vama 🙏🏼

[@mihaglockenspiel9744]

would love to hear more suggestions for not so bendy, flexible people like me, how to work towards this pose. Right now I need to sit on a block, while the bend leg heel rests against this block to get some rotation into the foot to somewhat put toes on the floor. I like you pointing out the upper/ lower leg important relation ship to protect the knee ... So besides patience and 'doing' it often, got sth else in your bag of tricks? Thx

[@cyraneus]

I used your video while studying. During my training to become an ashtanga teacher. Your explanation is so clear and nice. thank you

[@Roxana.LC777]

absolutely great masterclass. thanks so much!! 🥰😘😘😘

[@catalinafernandez2357]

It's amazing the clothes you wear so tight, isn't looser clothes good for blood vessels?

[@dennisstolle1056]

Thank you. This was helpful. I was taught to get into C in exactly the way that you advise against. And my right knee hurts all the time, so much so that I’ve even considered quitting ashtanga because of my knee pain. What you say makes sense. I’m changing my technique going forward. I wish I had learned this from you in the beginning.

[@malikdelaun782]

Thank you for the tutorial. It finally made more sense that I’m curling my toes under. Yet, sadly I don’t think I will ever be able to make my toes stay put in this curl position ever in this lifetime 😢😂 it literally seems impossible. Hmm

[@vanessarottet1988]

This was SO EXTREMELY helpful! Thank you 👏🏼✨💛

[@ceciliaboldrini5134]

Dear David and Jelena thank you very much for this new video. So useful and interesting as always. I am so happy to see you again. GOD BLESS YOU. Cecilia

[@delphinebyoga6410]

Thanks for this precise and very useful explanation🙏🏽!

[@carmezambranasegui4429]

Thank you for your tutorials, they really help to better understand the asanas. It would be really helpful to have a tutorial on Janu Sirsasana B.

[@yogasya3710]

You people are such nice souls. People are still not aware of how important it is to do these asanas correctly and the repercussions of doing these wrong. And the information you give for free is only taught in good, high fee institutions. You're doing a service to humankind. God bless 🧿💗

[@ChandlerSavage]

Wow, this was extremely helpful! I had been torqing my knee to get depth and just pushed through, but now I'm beginning to realize why my knees are usually sore after doing deep single-legged forward bends! It's always incredible the infinite depth of each pose and the beautiful complexity of the human body. =)

[@yogagirlvioletsky2703]

Did Pattabhi Jois create this sequence of Ashtanga?

[@shymaid5680]

Thank you so much for your tutorials! It's so helpful for those of us who, for whatever reason, can't get to an in-person class. The little tweaks you include in many poses has made a big difference for me! 🙏 This one came at a very good moment for me! I've started to include Kino MacGregor's Ashtanga for beginners videos in my daily practice, and the other day I did the third one when she introduces this posture. It was really difficult to get into properly, so I will practice with this tutorial. Being prone to cramps in the foot, I really need the toe stretching!

[@srStinnky]

Awesome guys. love the way you break down the postures and the practice!

[@kidrn4u]

Love these pointers. Thank you!🙏🏼

[@vihajulia2151]

Just what I needed! This was so so helpful, absolutely love that you cover each and every aspect of an asana and mention common mistakes that people make. Already feel like jumping on the mat and trying this with your tips :).

[@dennisstolle1056]

Please keep posting more videos. You are helping lots of people.

[@littleninestudio]

thanks, can you show b version?

[@jacamalafamily]

Always wonderful!

[@yogagirlvioletsky2703]

so MUCH FABULOUS POINTERS!!! thank you kindly I will try to implement all these points--lifting the hip a little may be the tweak I need

[@yogagirlvioletsky2703]

Jelena your hair looks adorable

[@luciasuaya2456]

Thank you so much 🙏

[@Nbpurja271]

ॐ

[@jfox814comcastnet]

… thorough and enlightening tutorial. I am new to your site and am very much appreciating the access to top tier instruction.