Jānuśīrṣāsana C is the most difficult of the three variations of this posture. Diligent practice of the preceding postures will help to prepare you for this complex pose. Make sure that you do not force your knee into the final position and be patient as you move toward achieving this full expression. Once perfected, the heel of your bent leg will push into the navel as you fold forward. The action of this posture stimulates the vīrya nāla, responsible for regulating insulin production, and is particularly effective for women (due to the position of the vīrya nāla), but is also helpful for men.