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.
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.
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.
While bending forwards, especially when first learning this pose, continue to use your arms to support the weight of your body.
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.
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!
Some tips for learning how to do deep squats (without weight). The first tip is on how to stay balanced while squatting.
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.
Basic yoga poses: standing, sitting, arm balances, binds, twists, inversions, back bending, front bends.
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..
Some hip flexor strengthening exercises.
These yoga poses can be used as arm strengthening exercises.
Turn yoga poses into leg strengthening exercises using floor pressing actions, leverage and friction.
One way of finding and fixing hip problems is to do standing hip strengthening exercises while balancing on one leg.
Knee anatomy for yoga teachers looks at the bones and muscles that comprise the back of the knee in simple terms.
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When doing quadriceps stretching it may help to activate and then relax your quadriceps in these standing, lunging, pigeon and supine yoga pose variations.
Some exercises and yoga poses for working towards a lying quadriceps stretch one leg at a time.
What are the benefits of the Dance of Shiva? Arm strength and balance, learning to learn and improving creativity.
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.
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.
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Learn to consciously control your quads and hip flexors with Conscious Muscle Control: Quads and Superficial Hip Flexors. This downloadable video course teaches you how to feel and activate your quadriceps (the vastus muscles) as well as the rectus femoris, tensor fascae latae and sartorius muscles.
For any calf stretch you have to bend your ankle forwards to stretch the soleus and/or gastrocnemius. How you bend the ankle forwards can make the stretch more or less effective.
Yoga for flexibility with stretches for the hips, quads, hamstrings, glutes, psoas, shoulders and arms. These yoga stretches are designed to improve flexiblity.