• T
  • H
  • M
  • Place Your Anus On Top Of Your Heel In
    Janu Sirsasana B

    janu sirsasana B prep position, using arms to keep pelvis lifted.

    In Janu Sirsasana B one knee is straight while the other knee is bent. To get into the pose you lift your hips and place your anus or perineum (which is just in front of the anus) on top of your heel. And then you bend forwards, towards your straight leg making this a yoga pose a seated hamstring stretch.

    In the picture you can see the position of my foot prior to me sitting on it. Some teachers advocate turning the foot so that the toes point in the same direction as the straight leg. Try both options to see which suits you best. I prefer this position because it stretches the top of my foot. However, you may find that pointing the foot forwards makes it easier to position your anus relative to your heel.

    Also notice that my right leg is at ninety degrees to my left (if viewed from above.) I've recently experimented with closing this angle to about 70 degrees so that my knees are closer together. This too can make it easier for you to position your anus or perineium directly on top of your heel.

    Why might you want to do this? One possibility is to help you become more aware of this area. With your weight on your heel you can practice drawing your perineum up away from your heel. If you have difficulty finding or maintaining this contraction you could try contracting (or lifting) each time you inhale and then relax it while exhaling.

    Getting Into the Pose

    As mentioned, to get into Janu Sirsasana B (B for pain in the Butt), bend one knee and have your other knee straight. Open your legs so the thighs are 90 degrees apart.

    Note that if you have knee problems, move into this pose slowly. Or miss it out all together until your knee is able to handle the pressure.

    To move into janu sirsasana b, slowly use your arms to lift your pelvis, and then slowly bend your elbows to positon your pelvis on top of your foot. You can just hold this position, using your arms to support your weight and then work at slowly (over the course of several sessions) let your hips sink deeper.

    janu sirsasana B prep position, using arms to keep pelvis lifted.janu sirsasana B prep positoin with pelvis positioned on foot, torso upright.janu sirsasana b, beginning to lean forwards

    As you can see in the middle picture, my pelvis is tilted towards my straight leg side. You can try making your pelvis level by moving your bent knee forwards or back slightly or by adjusting the position of your foot. I'd suggest that having the pelvis level in this posture is not critical.

    Bending Forwards

    While bending forwards, especially when first learning this pose, continue to use your arms to support the weight of your body.

    janu sirsasana B prep position, using arms to keep pelvis lifted.

    Keep your knee straight without pressing it down. Keep your spine long. Focus on drawing your head away from your ribcage to lengthen your neck and open the top of your chest. Then draw your chest away from your pelvis to make your spine long. You may also find it helpful to pull your lower belly inwards.

    As you reach your hands forwards you can rest them on the floor. If you can reach beyond your foot then you can also grab one wrist. Try both options, grabbing the wrist of your straight leg arm and then your bent leg arm. See how each option affects the way janu sirsasana B feels.

    To come up out of the pose you can continue reaching your arms forwards and up as you sit up or you can place them on the floor and use them to help support your ribcage when sitting up. You might want to straighen your bent knee leg and and give it a few moments to rest before moving into your next pose.

    If you are using this as a prep for half bound lotus you might choose to move from this pose, into janu sirsasana C and then from there into half bound lotus.

    Return to Home Page

    Return to Seated Hamstring Stretches from Janu Sirsasana B

    Ashtanga Yoga

    What's New?

    Fixing Hip Pain in Standing Forward Bends

    I get pain in my left hip in standing forward bends and even squats. Here are some of the exercises that I've used to make my hip feel better.

    Continue reading "Fixing Hip Pain in Standing Forward Bends"

    Basic Routine with Knee Strengthening Exercises

    I've added part 2 to the description of this routine. Parts 3 and 4 to come (the videos are already on youtube.

    Continue reading "Basic Routine with Knee Strengthening Exercises"

    Basic Yoga Routine with Knee Strengthening Exercises

    This routine, with accompanying videos, includes knee strengthening exercises as well as exercises for basic strengthening, improving stability and balance. It also helps you to improve body awareness.

    Continue reading "Basic Yoga Routine with Knee Strengthening Exercises"

    Video: Getting Comfortable in the Deep Squat

    My latest video, some tips for getting comfortable in the deep squat. And suggestions for shifting weight to one leg while in a deep squat.

    Continue reading "Video: Getting Comfortable in the Deep Squat"

    An Exercises for Knee Stability, The Seated Get Up

    The seated get up is a way of getting into the one legged squat from a seated position. Even if you aren't interested in one leg squats this video does include tips on stabilizing the knees (at about the 5 minute mark.) Usual muscle activations for knee stability might include the quads, the hamstrings or any of the glutes. This looks at another set of muscles all together. If you like the video or find it helpful, please do share it! Thanks!

    Continue reading "An Exercises for Knee Stability, The Seated Get Up"

    Deep Squats

    Some tips for learning how to do deep squats (without weight). The first tip is on how to stay balanced while squatting.

    Continue reading "Deep Squats"

    Learning The Body Weight Squat

    How do you learn the body weight safely? How do you work towards this pose even if you aren't sure if you are capable of doing it.

    Continue reading "Learning The Body Weight Squat"

    Basic Yoga Poses

    Basic yoga poses: standing, sitting, arm balances, binds, twists, inversions, back bending, front bends.

    Continue reading "Basic Yoga Poses"

    Hip Flexor Strengthening Exercises

    Some hip flexor strengthening exercises.

    Continue reading "Hip Flexor Strengthening Exercises"

    Scapular Awareness

    Scapular stabilization becomes a little bit harder when working agains the weight of the body. It can be easier to learn if you gradually increase the amount of body weight the scapular stabilizer muscles are working againsts..

    Continue reading "Scapular Awareness"

    Arm Strengthening Exercises

    These yoga poses can be used as arm strengthening exercises.

    Continue reading "Arm Strengthening Exercises"

    Leg Strengthening Exercises

    Turn yoga poses into leg strengthening exercises using floor pressing actions, leverage and friction.

    Continue reading "Leg Strengthening Exercises"

    Hip Strengthening Exercises

    One way of finding and fixing hip problems is to do standing hip strengthening exercises while balancing on one leg.

    Continue reading "Hip Strengthening Exercises"

    Knee Anatomy for Yoga Teachers

    Knee anatomy for yoga teachers looks at the bones and muscles that comprise the back of the knee in simple terms.

    Continue reading "Knee Anatomy for Yoga Teachers"

    Kneeling Quadriceps Stretch

    Working towards a kneeling quadriceps stretch you first need to be able to kneel. If you have difficulty kneeling, you may find it helps to activate your quadriceps.

    Continue reading "Kneeling Quadriceps Stretch"

    Quadriceps Stretching Yoga Poses

    When doing quadriceps stretching it may help to activate and then relax your quadriceps in these standing, lunging, pigeon and supine yoga pose variations.

    Continue reading "Quadriceps Stretching Yoga Poses"

    Lying Quadriceps Stretch

    Some exercises and yoga poses for working towards a lying quadriceps stretch one leg at a time.

    Continue reading "Lying Quadriceps Stretch"

    Benefits of The Dance of Shiva

    What are the benefits of the Dance of Shiva? Arm strength and balance, learning to learn and improving creativity.

    Continue reading "Benefits of The Dance of Shiva"

    Yoga Routine Video for Strengthening Arms and Legs Via Friction and Pressure

    This yoga routine video is designed to help you strengthen your arms and legs via the use of friction and pressure. It also teaches you how to become more aware of your body.

    Continue reading "Yoga Routine Video for Strengthening Arms and Legs Via Friction and Pressure"

    Transverse Abdominis Exercises

    The transverse abdominis muscle can be broken down into three parts. Transverse abdominal exercises can thus affect the SI Joint, lumbar spine and the lower portion of the ribcage.

    Continue reading "Transverse Abdominis Exercises"