Head-to-Knee Forward Bend B (Sitting on the Heel) anatomy
Head-to-Knee Forward Bend B (Sitting on the Heel) · Janu Sirsasana B · Tư thế đầu chạm gối ngồi trên gót
Head-to-Knee Forward Bend B (Sitting on the Heel) mainly works quadriceps (left), tibialis anterior (left), iliopsoas; it stretches hamstrings (left), gastrocnemius (left), gluteus maximus (left), adductors (right); biceps brachii stabilize.
Opening the 3D model…
From Staff Pose, bend the right knee and open it out to the side, almost at a right angle to the left leg. Press the hands down to lift the buttocks, set the right heel just under the perineum and sit down on it: the right sole faces up and back, the toes pointing toward the left leg. Unlike the basic Head-to-Knee Forward Bend (foot against the inner thigh, buttocks on the floor), the pelvis is raised on the heel and tips slightly forward. The left leg is straight, toes pointing up. Inhale to lengthen the spine and turn the navel toward the left leg; exhale and fold from the hips, hands holding the left foot, the belly and then the chest moving down along the thigh. The back of the left leg stretches strongly, and the inner and front right thigh stretch with it. With right knee pain or discomfort at the perineum, sit on the floor and practice the basic Head-to-Knee Forward Bend.
Muscles in this pose
Working (contracting): Quadriceps (left), Tibialis anterior (left), Iliopsoas
Stretching: Hamstrings (left), Gastrocnemius (left), Gluteus maximus (left), Adductors (right), Quadriceps (right), Erector spinae, Multifidus, Quadratus lumborum (right), Latissimus dorsi
Stabilizing: Biceps brachii
Why these muscles work or stretch
- Quadriceps · Working (contracting): Firms the left thigh to keep the knee straight and helps the hamstrings release
- Tibialis anterior · Working (contracting): Flexes the left foot, toes pointing up
- Iliopsoas · Working (contracting): Draws the torso forward from the hips as the fold begins
- Hamstrings · Stretching: Main stretch, along the back of the straight left leg
- Adductors · Stretching: The right knee opens out almost at a right angle to the left leg
- Quadriceps · Stretching: Right knee deeply bent, the body sitting on the heel
- Erector spinae · Stretching: Lengthens as the torso folds along the straight leg
- Quadratus lumborum · Stretching: The bent-leg side of the waist lengthens as the torso turns toward the straight leg
- Latissimus dorsi · Stretching: Both arms reach for the left foot
- Biceps brachii · Stabilizing: The hands hold the foot and pull lightly to draw the torso forward
Practice cues
- Sit right on the right heel, the heel under the perineum rather than under one buttock
- Turn the navel toward the left leg before folding; hinge from the hips with a long chest
- Firm the left thigh, kneecap and toes pointing up
Benefits
- Stretches the hamstrings and calf of the straight leg
- Stretches the inner thigh and the front of the thigh of the bent leg
- Trains folding from the hips with the pelvis raised on the heel
Cautions / contraindications
- Avoid with a knee injury, a meniscus tear or knee ligament damage
- Avoid with an acute disc herniation or sciatic pain
- Use caution with ankle pain or discomfort at the perineum; pad the heel with a thin blanket
Easier variations
- Sit on the floor just in front of the right heel instead of right on it
- Loop a strap around the straight foot and keep the back long instead of reaching
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 24/10/2026
Related poses
- Head-to-Knee Forward Bend C (Toes Tucked) Janu Sirsasana C
- Head-to-Knee Forward Bend Janu Sirsasana
- Three-Limbed Forward Bend Trianga Mukha Eka Pada Paschimottanasana
- Marichi’s Pose I (Seated Forward Bend) Marichyasana I
- Seated Forward Bend Paschimottanasana
- Seated Forward Bend B (Holding the Feet) Paschimottanasana B
A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)