Jānuśīrṣāsana B (Head Beyond Knee B) is the second variation, distinguished by sitting on the heel of the bent leg with the toes curled back. The practitioner sits directly on the heel, which presses into the perineum, stimulating the mūlādhāra cakra. This variation adds a significant ankle and foot stretch and changes the pelvic dynamics compared to version A.

The etymology is identical to Jānuśīrṣāsana A — from jānu (knee), śīrṣa (head), and āsana (seat). The 'B' designation indicates the second variation in the traditional Ashtanga sequence. The variation is defined by the position of the bent leg's foot: the practitioner sits on the heel rather than placing the foot against the inner thigh.

Jānuśīrṣāsana B follows the standard 22-vinyāsa asymmetric count. Right side: vinyāsa 7 (Saptaḥ) — jump through, sit on the right heel with the right knee out to the side, catch the left foot; vinyāsa 8 (Aṣṭau) — fold forward over the extended left leg, held for five breaths. Transition vinyāsas 9–14. Left side: vinyāsa 15 (Pañcadaśa) — sit on the left heel with the left knee out to the side, catch the right foot, fold forward over the extended right leg, held for five breaths. Exit vinyāsas 16–22.

From Adho Mukha Śvānāsana, inhale jump through. Bend the right knee and open it to the side as in version A, but instead of placing the foot against the thigh, lift the hips and place the perineum directly onto the right heel. The right foot is on the floor with the toes curled back (ball of the foot pressing down). The right knee opens to the side. Inhale catch the left foot, exhale fold forward. Hold five breaths.

The practitioner sits on the heel of the bent leg, with the heel pressing into the perineum or the area between the anus and the genitals. The toes of the bent-leg foot curl back so the ball of the foot is on the floor. The knee opens out to the side approximately 85 degrees from the extended leg. The torso folds forward over the extended leg as in version A, with both hands catching the foot. The sit bones will not be level — the bent-leg side lifts due to sitting on the heel.

Inhale lift the head, exhale release. Lift off the heel, straighten the bent leg, cross ankles, inhale lift, exhale jump back. Complete the vinyāsa for the left side transition.

Pādayoragra dṛṣṭi (toes of the extended foot), identical to version A. The forward gaze maintains the directional intention of the fold.

Mūla bandha is particularly relevant in this variation because the heel presses directly into the perineal region, the physical location associated with mūla bandha. This pressure can help the practitioner develop awareness of and engagement with the pelvic floor. Uḍḍīyāna bandha supports the torso against the asymmetry created by sitting on the heel.

The heel is positioned precisely at the perineum — not too far forward or back. The toes curl under so the ball of the foot is on the floor. The knee opens to the side at a similar angle to version A. The body sits higher on the bent-leg side due to the heel — this is correct and expected. The fold still directs over the extended leg. The extended leg remains fully straight and active.

Sitting on the ankle or the top of the foot rather than the heel — the heel must press into the perineum. Not curling the toes under properly, which reduces the foot stretch and destabilizes the base. Collapsing toward the extended leg due to the height imbalance. Rushing through this variation because it is uncomfortable on the foot and ankle.

In addition to the hip external rotation and hamstring stretch of version A, this variation intensely stretches the plantar fascia, toe flexors, and the intrinsic muscles of the foot. The ankle moves into dorsiflexion under body weight. The perineal pressure stimulates the pelvic floor musculature. The Achilles tendon and gastrocnemius of the bent leg are loaded in a stretched position.

The pressure on the perineum is traditionally said to stimulate the mūlādhāra cakra and is considered therapeutic for the reproductive and urinary systems. The intense foot and ankle stretch benefits practitioners with plantar fasciitis or limited ankle dorsiflexion. The pose develops proprioceptive awareness of the pelvic floor, which can be therapeutic for pelvic floor dysfunction.

If sitting on the heel is too intense, place a folded towel between the heel and the perineum to reduce pressure. If the toes cannot curl under due to stiffness, work on toe stretches separately before attempting this pose. For significant knee sensitivity, practice version A until the joint is ready. The teacher can help position the heel correctly, as many students place it too far forward.

Jānuśīrṣāsana A is the direct preparation, establishing the hip rotation and forward-fold pattern. Toe stretches and vajrāsana (thunderbolt pose) prepare the feet and ankles for the curled-toe position. Sitting on the heels in Vajrāsana builds tolerance for heel pressure against the body.

Jānuśīrṣāsana C follows directly as the next variation. The vinyāsa between sides provides relief for the foot. After all three Jānuśīrṣāsana variations are complete, the Marīchyāsana series shifts the legs into entirely different positions, serving as a broader counterpose.

The stimulation of the mūlādhāra cakra through heel pressure connects to the yogic understanding of prāṇa origination. The mūlādhāra is the seat of kuṇḍalinī śakti, and practices that bring awareness to this area are considered foundational for spiritual awakening. The discomfort of this variation also teaches tapas — the transformative fire of discipline that burns through resistance.