• 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?

    Quads and Superficial Hip Flexors

    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.

    Continue reading "Quads and Superficial Hip Flexors"

    Yoga for Flexibility

    Yoga for flexibility with stretches for the hips, quads, hamstrings, glutes, psoas, shoulders and arms. These yoga stretches are designed to improve flexiblity.

    Continue reading "Yoga for Flexibility"

    Calf Stretches

    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.

    Continue reading "Calf Stretches"

    Learning to Activate Hamstrings and Glutes

    Glute and Hamstring activation can be used to compliment the quad and hip flexors for a balanced practice. Conscious Muscle Control: Hamstrings and Glutes is a video course designed to teach you how to activate your glutes and hamstrings at will. You'll also develop the ability to feel them activate and relax.

    Continue reading "Learning to Activate Hamstrings and Glutes"

    Learning to Activate Hamstrings and Glutes

    Glute and Hamstring activation can be used to compliment the quad and hip flexors for a balanced practice. Conscious Muscle Control: Hamstrings and Glutes is a video course designed to teach you how to activate your glutes and hamstrings at will. You'll also develop the ability to feel them activate and relax.

    Continue reading "Learning to Activate Hamstrings and Glutes"

    Learning to Activate your Quads and Superficial Hip Flexors

    Learn how to activate your quads and hip flexors so that you can use them at will. Conscious Muscle Control: Quads and Superficial Hip Flexors not only teaches you how to activate and relax your quads and hip flexors at will, it also teaches you how to feel when they are active and when they are relaxed. This clearly defined awareness can help you get more in touch with your body.

    Continue reading "Learning to Activate your Quads and Superficial Hip Flexors"

    Arm Supported Yoga Poses

    Arm supported yoga poses can be used to strengthen the arms and shoulders. Includes plank, chaturanga dandasana, downward dog, dolphin pose, side plank, wheel, reverse plank, table top pose.

    Continue reading "Arm Supported Yoga Poses"

    Stability in Yoga Poses

    Make your yoga poses less wobbly with less effort. Grounding and centering are two techniques for creating stability in yoga poses.

    Continue reading "Stability in Yoga Poses"

    Exercises in Muscle Control

    Exercises in muscle control 1 teachers you how to activate and relax your knees, hips, front and back of the leg and also inner and outer thighs. These activations can be used in standing poses as leg strenghtening exercises and to improve flexiblity.

    Continue reading "Exercises in Muscle Control"

    Transverse Abdominus Anatomy for Yoga Teachers

    The transverse abdominus muscle can affect the SI joint, lumbar and lower thoracic spine stability, used in various diaphragmatic breathing techniques and act as a tension adjuster for the rectus abdominus.

    Continue reading "Transverse Abdominus Anatomy for Yoga Teachers"

    Effectively Activating Transverse Abdominus

    Effectively Activating Transverse Abdominus can mean better stability for the SI Joint as well as for the lumbar and lower thoracic spine.

    Continue reading "Effectively Activating Transverse Abdominus"

    Joint Pain Yoga

    Rather than fighting through joint pain here is an overview of the approach that I've used to help alleviate hip pain, knee pain or shoulder joint pain while doing yoga poses.

    Continue reading "Joint Pain Yoga"

    Feeling Your Center of Gravity

    Make balancing easier. Use pressure sensitivity to feel your center of gravity.

    Continue reading "Feeling Your Center of Gravity"

    Camel Yoga Pose

    Camel Yoga Pose or ustrasana is a kneeling pose that can be used to stretch the hip flexors. One key action that may help in getting your pelvis forwards more is pushing your hands forwards, either against your feet or against the floor.

    Continue reading "Camel Yoga Pose"

    How to do Squats

    A yoga approach to how to do squats including how to stay balanced, and avoiding knee or hip pain even while going all the way down.

    Continue reading "How to do Squats"

    Transverse Abdominis and Sacroiliac Joint Stability

    The transverse abdominis can have an affect on sacroiliac joint stability as well as stability of the lumbar spine and the T12/L1 junction.

    Continue reading "Transverse Abdominis and Sacroiliac Joint Stability"

    Fluid Tensegrity Joint Anatomy

    Fluid tensegrity joint anatomy looks at the tendency of the body to maintain space within the joints. The question is, how is this space maintained?

    Continue reading "Fluid Tensegrity Joint Anatomy"

    Why Improve Body Awareness

    Why improve body awareness? So that you can use your body more effectively and fix problems yourself when they arise.

    Continue reading "Why Improve Body Awareness"

    Tensegrity

    How is tensegrity maintained at the joints even as the body adopts non-tensegrity postures or movements?

    Continue reading "Tensegrity"

    Being Present

    Why being present is the oppositve of thinking and how to utilize both modes effecively.

    Continue reading "Being Present"