Head to Knee II is a variation in the Janu Sirsasana family with an altered bent-leg foot position. The precise setup differs among methods and may stress the knee; use only a version taught in person and choose the simpler A variation or a chair if uncomfortable.
What is Head to Knee II?
Janu Sirsasana B is a named variation in a family of asymmetric seated postures. The bent-leg position differs from the more accessible A form and is taught differently across methods.
How should this variation be approached?
Do not force the foot or knee into a placement based only on written directions. Learn the specific setup from a qualified teacher.
- Keep the extended leg soft at the knee if needed.
- Support the bent knee and ankle rather than pressing them down.
- Keep the torso upright or use only a small forward hinge.
- Leave the position if there is knee pressure, pinching, or numbness.
What is a simpler alternative?
Use Head to Knee I with a comfortable bent-leg position, sit on a chair, or practice Staff Pose with both knees supported.
When should you stop or seek guidance?
Do not self-adjust through knee or ankle pain. The exact version and its suitability need teacher review; this draft intentionally avoids prescribing a specific foot placement.
Common question: Is this just a deeper forward fold?
No. The bent-leg setup differs, so comfort and correct instruction matter more than fold depth.
参考文献与扩展阅读
这些参考文献提供一般背景信息。它们并不验证本页中的每一项要领，也不能替代合格教师的指导。
- Yoga: Effectiveness and Safety National Center for Complementary and Integrative Health (NCCIH). General context on yoga safety; not pose-specific instruction.