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.
Friction and pressure are two simple techniques that I use to help my students get stronger and more flexible. These simple techniques also offer a roadway into not only learning how to activate your muscles, but getting a feel for them and your body. Three challenging yoga poses that I use these techniques in are chaturanga, front splits and side splits. While they might not help you get all the way down into the splits, they'll help you feel stronger, and more integrated as you work towards them. And because I've got to pay for my daughters schooling this week, I'm offering a discount on the frictional muscle control videos. (First 100 people only can save over 30%).
Active stretching teaches you muscle control to not only improve flexibility but also body awareness. You'll learn how to adjust postures for better feel as well as more control through a broader range of motion.
Standing exercises for low back pain plus anatomy that can affect the low back and how to use that anatomical understanding.
Experience your body (and understand it) with sensational yoga poses.
Is it a bad idea to heel strike while barefoot running? What are the possible benefits of heel striking? When should you not heel strike?
These yoga poses for abs work on the abdominal muscles (and hips) in both standing positions and seated positions.
Sensational yoga poses, lessons to help you enjoy the experience of your body.
Here are the Ashtanga Standing Pose Vinyassas, with inhale movements highlighted in red.
These seated yoga poses have been organized into a rough routine and include lotus, virasana, janu sirsasana and marichyasana variations as well as more basic seated poses like bound angle, pigeon and seated forward bend.
In this preparation for compass pose use your arms to pull your leg towards you for a seated hamstring stretch. To modify, use a strap.
Single joint hip flexors include iliacus, pectineus, obturators, gemelli and gluteus minimus. Use them to help improve your forward bends.
Sensational Yoga ebooks and videos are designed to help you experience your body while focusing on specific poses, actions or parts of the body.
Extreme stability teaches you how to work from the ground up when creating stability, whether you are doing poses on your hands or your feet (or some combination of both).
The working towards wheel pose ebook teaches you basic body first so that you can feel and control your spine, hips and shoulders, so that working towards difficult poses (in this case wheel pose) is easier.
The Muscle control for better flexibility ebook teaches you simple muscle activation techniques that can make it easier to improve your flexibility. Techniques focus on forward and back bending the hips but can be applied to other movements also.
Building up on the material for part 1, Yoga for Beginners 2 teaches you how to make your body stable for a slightly different experience of your hips and shoulders.
Video: This set of simple hip control exercises help you to stabilize the hip joint and control it. You may find these exercises help you improve hamstring and hip flexor strength and flexibility.
One approach to learning yoga is to simply practice yoga poses. The approach in Yoga For Beginners 1 is to help you to learn to feel your body while doing yoga poses.
Some of the exercises in Balance Basics includes learning to balance on the fronts of your feet as well as on one foot using weight shifting exercises. It also includes exercises for crow pose. I've included videos based on the balanace exercises in the book on this page.