Place the heel of the left foot on the vulva (the area between the vagina and the vulva is called the vulva). Extend the right foot forward, then hold the extended toes of the right foot with both hands and bring the head in line with the knee. Needless to say, the knees should be close to the ground (there is no harm if the knees of the first practitioner rise a little above the ground; in practice, the knees should be close to the ground). Hold the breath for 2/4 second or 5/7 second and keep the head close to the knees, then inhale and return to the original position. After performing the kriya 3/4 times in this way, practice the kriya in reverse, i.e. by placing the right foot on the vagina, extend the left foot and perform the purvabong kriya.

The head (head) should be placed on the knees, that is why it is called Janushirasana.