Janu sirsasana C is the third in a series of janu sirsasana poses where one knee is bent with the shin folded to the inside of the thigh. In the C variation the foot is placed against the inner thigh of the other leg with the toes tucked under and the foot oriented downwards so that the heel is uppermost.
When bent forwards this pose is a hamstring stretch for the straight leg. But it is also a calf and ankle stretch for the bent knee leg.
The foot position of the bent knee leg is actually very similiar to half lotus pose. The main difference is in the position of the foot.
And so you could think of this pose as a prep or modification for half lotus pose or vice versa, depending on which one you find easier.
An option for this pose, if you really want to focus on your forward bends, is to place the sole of the foot on the floor with the knee uppermost and the foot turned out ninety degrees.
You could then work towards the final foot position by gradually working your foot in closer while lifting the heel and moving the knee towards the floor.
Another option that may help to prepare the foot and ankle is to kneel with your toes tucked under. Then turn one knee out to the side and place the foot of that leg against the inner thigh of the other leg.
Start with the toes of both fee tucked under. In the picture below I've added a twist, hower you can simply face forwards or if you wish, bend forwards.
From here, you can lower the pelvis so that it more closely resembles the janu sirsasana C foot position by placing the top of the "non-janu-sirsasana" foot flat on the floor.
From here the next variation would be to straighten the non-janu-sirsasana knee.
In this position you can experiment with pressing the heel of the foot against the inner thigh. You may find that this action helps the knee to move down towards the floor.
You can also experiment with pressing the toes of that foot into or against the floor.
When bending forwards, move slowly and stay aware of your bent knee. Use your hands to support your body both when moving into the posture and when moving out of it.
Even when you have gotten used to doing the pose, practice moving in and out of it (and any other yoga pose) with awareness. If you aren't sure what that means, then practice moving in and out of any yoga pose slowly and smoothly. That way you can stop if you feel anything is wrong.
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.