Head-to-Knee Forward Bend C (Toes Tucked) anatomy
Head-to-Knee Forward Bend C (Toes Tucked) · Janu Sirsasana C · Tư thế đầu chạm gối dựng ngón chân
Head-to-Knee Forward Bend C (Toes Tucked) mainly works quadriceps (left), tibialis anterior (left), iliopsoas; it stretches hamstrings (left), gastrocnemius (left), gluteus maximus (left), quadriceps (right); biceps brachii stabilize.
Opening the 3D model…
From Staff Pose, bend the right knee deeply, then use both hands to turn the right foot so the toes are tucked on the floor, the heel points up and the sole presses against the inner left thigh close to the groin. Then let the right knee lower forward and down, at about 45 degrees to the left leg. The left leg is straight, toes pointing up. Inhale to lengthen the spine; exhale and fold from the hips over the left leg, hands holding the left foot. The back of the left leg stretches strongly and the front of the right thigh stretches with it, while the right knee, ankle and toes take a very large bending and twisting load. This is an advanced variation, to practice only once Lotus is comfortable and with a teacher's guidance. Never press the knee down with the hands; with sharp pain in the knee or ankle, come out at once and return to 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), Quadriceps (right), Adductors (right), Erector spinae, Multifidus, Quadratus lumborum, 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
- Quadriceps · Stretching: Right knee fully bent, the foot close to the groin
- Adductors · Stretching: Gently stretched as the right knee lowers toward the floor
- Erector spinae · Stretching: Lengthens as the torso folds along 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
- Turn the foot with the hands while the knee is still deeply bent, never twisting at the knee
- Let the right knee lower only as far as the hip opens; never press it down with the hands
- Fold from the hips with a long chest, the left thigh firm
Benefits
- Stretches the hamstrings and calf of the straight leg
- Stretches the front of the thigh and the sole of the bent leg
- Gradually builds hip and ankle mobility with regular, guided practice
Cautions / contraindications
- Avoid with a knee injury, a meniscus tear or knee ligament damage
- Avoid with ankle or toe pain; don't force the heel higher
- Advanced pose: practice only with a teacher, once Lotus is comfortable
Easier variations
- Practice the basic Head-to-Knee Forward Bend, foot against the inner thigh, until the hips and knees are ready
- Put a folded blanket under the right knee and the buttocks, and fold only a little
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 B (Sitting on the Heel) Janu Sirsasana B
- 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)