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.
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.
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.
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.
To improve the resiliency of your knees it can help to exercise them in a variety of positions. The following yoga poses can be used as knee strengthening exercises. The trick is to activate your knees while doing them.
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.