Sitting pike fold on foot

Also known as: Head-to-Knee Forward Bend, Janu Sirsasana C.

Technique

From a seated position with straight legs, bring the right knee towards your chest, closing the knee joint.
Flex the foot.
Grab the right heel with the left hand and let your knee open to the side a bit.
Thread your right arm under the leg, holding the toes with the right hand.
Bring the knee to the side by rotating your right hip externally. Keep the knee joint closed.
Pull the toes back and place them down on the floor on the inside of the left leg and keep the heel up.
Lengthen the spine and fold forward, grabbing the sides of the left foot, or the left wrist behind the foot.

Use your glutes to ground the bent knee to the floor. If this is not possible, you can perform a version with a block.
When in position, press the right foot against the left thigh.
In the final version of the pose, the angle between the two femur bones is 45°. This requires rotating the right femur internally once the foot is in place.
If this version is not accessible, try the version with partial foot rotation.

Logging: Work each side for the time indicated.

Risks

This pose requires significant external rotation and flexion in the hip joints, combined with significant mobility in the ankles and toes. If the hips or ankles are tight, the body may attempt to compensate by transferring the rotational force into the knee joint which can lead to serious injuries, including meniscus tears and ligament strain.
To practice safely, ensure the movement originates entirely from the hip. If you experience any sharp sensation in the joint, you should immediately back off.