Jānuśīrṣāsana C (Head Beyond Knee C) is the third and most complex variation, featuring the bent-leg foot with toes curled under and the ball of the foot pressing into the floor, while the heel points upward toward the ceiling. This position demands significant ankle mobility and creates a unique rotational demand on the tibia. It is considered the most challenging of the three Jānuśīrṣāsana variations.

Same root as versions A and B — from jānu (knee), śīrṣa (head), and āsana (seat). The 'C' variation is defined by the distinctive foot position: the toes are on the floor with the heel pointing up, and the ball of the foot presses into the ground in front of the perineum. This is sometimes described as the foot being 'on tippy-toes' while the knee opens to the side.

Jānuśīrṣāsana C follows the standard 22-vinyāsa asymmetric count. Right side: vinyāsa 7 (Saptaḥ) — jump through, position the right foot with toes curled under and heel pointing up, 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) — position the left foot with toes curled under and heel pointing up, 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, with the help of the hands, position the right foot so the toes curl under and press into the floor, the ball of the foot is grounded, and the heel points straight up toward the ceiling. The foot is placed in front of the left inner thigh or near the perineum. The knee opens to the side. Inhale catch the left foot, exhale fold forward. Hold five breaths.

The bent-leg foot is positioned with all five toes curled under, pressing into the floor. The heel rises vertically, pointing toward the ceiling, and the ball of the foot contacts the ground. The knee opens out to the side at an angle similar to versions A and B. This foot position creates a strong internal rotation at the tibia relative to the femur. The torso folds forward over the extended leg with both hands clasping the foot. The fold direction is identical to versions A and B.

Inhale lift the head. Exhale release the grip and gently unwind the foot from its curled position. Straighten the leg, cross ankles, inhale lift, exhale jump back. Complete the standard vinyāsa for the left side and final exit.

Pādayoragra dṛṣṭi (toes of the extended foot). Consistent with all three Jānuśīrṣāsana variations.

Both bandhas engage as in versions A and B. Uḍḍīyāna bandha is particularly needed to maintain torso alignment as the unusual foot position can destabilize the base. The challenge of the foot position can cause overall tension — the bandhas help the practitioner stay internally organized despite the external complexity.

The most critical alignment point is the foot: all toes curl under evenly, the ball of the foot is flat, and the heel points straight up. The foot should not roll inward or outward — the tibial rotation must be controlled. The knee opens to the side but may not descend as low as in version A due to the foot constraint. The torso still folds toward the extended leg with the navel directed at the thigh.

Not curling all five toes under, particularly the little toe, which reduces the ankle and foot demand. Allowing the foot to roll to the outer edge rather than keeping the heel vertical. Forcing the knee down despite the restricted foot position, which can torque the knee. Avoiding the full depth of the toe curl by keeping the toes only partially bent.

This variation uniquely demands internal rotation of the tibia while the femur is externally rotated at the hip, creating a rotational torque through the knee joint. The intrinsic foot muscles, plantar fascia, and toe flexors are intensely stretched. The tibialis posterior and peroneals work to stabilize the ankle in this unusual position. All the same hamstring and hip stretches of versions A and B apply to the extended leg.

Jānuśīrṣāsana C is therapeutic for ankle stiffness and foot rigidity, particularly benefiting those who wear restrictive footwear. The tibial rotation can improve knee joint mobility when practiced carefully. The toe-flexor stretch is beneficial for conditions like hallux rigidus and hammer toes. As with all Jānuśīrṣāsana variations, the asymmetric fold stimulates the liver and kidneys.

If the toes cannot curl under fully, practice toe stretches independently before attempting this pose. A folded cloth under the toes can reduce the intensity of the stretch. If the foot position causes sharp knee pain, do not force it — practice version A instead until ankle mobility improves. The teacher should manually check the heel alignment and toe curl before allowing the student to fold forward.

Jānuśīrṣāsana A and B directly prepare the hips and establish the folding pattern. Independent toe stretching (kneeling with toes curled under) builds the ankle and foot flexibility required. Vajrāsana with toes tucked is an excellent preparatory exercise for this specific foot position.

After completing both sides of version C, the full vinyāsa provides a counterpose. Marīchyāsana A follows in the sequence and takes the legs into an entirely different relationship, providing relief from the hip external rotation of the Jānuśīrṣāsana series. The straightening and jump-back release the foot from its intense position.

The three Jānuśīrṣāsana variations together illustrate the principle of vinyāsa krama — intelligent progression through sequential stages. Each version builds on the previous one, adding a layer of complexity and requiring the practitioner to adapt. Version C, as the culmination, teaches that mastery of fundamentals (A and B) opens the door to more refined and challenging work. This is the principle of abhyāsa (consistent practice) in action.