One way to prepare for lotus prior to doing Marichyasana b is to kneel with one foot in the janu sirsasana c foot position.
You can tuck the toes of the knee leg to begin with so that the pelvis is higher. This may make it easier to acquire the janu sirsasana foot position.Once comfortable with the toes tucked under you can then lower your pelvis and put the top of the kneeling foot on the floor.
For the Janu Sirsasana C foot you can focus on pressing the heel into the inner thigh. You could also experiment with pressing the toes into the floor.
Once you can get this foot vertical with the heel upper most you can then give the lotus position a try.
Keep the other leg in a kneeling position and bring the lotus foot upwards the crease of the thigh of the other leg.
Keep the foot and ankle active. While holding on to the foot your can try using your ankle muscles to "hook" the foot away from the hand.
When you let go of your hand try pressing the top of your lotus foot into the thigh. Also try pulling the outer edge of the lotus foot towards the knee. This action may be helpful if you find that the outside of your lotus knee feels like it is being stretched.
When you find the knee getting too uncomfortable, take a rest from your lotus and Marichyasana B efforts.
The next phase is to put the kneeling leg into position for Marichyasana B.
Start with one leg straight and put the other foot in lotus. Then with the a foot in lotus, bend the other knee and place the foot on the floor in the marichyasana position.
Prop your upper body by placing your hands on the floor behind you.
Play with lifting the lotus knee and then with reaching it towards the floor. Lift the marichyasana hip if you need to.
Use your hands to push your ribcage closer to your thigh. Go slowly. Stop if your lotus knee is too uncomfortable.
Again experiment with lifting and lowering the lotus knee. You may find that keeping it lifted is easier. You may also notice the heel of that foot pressing into your belly. To increase the heel pressure bring your body closer to your marichyasana leg.
Using your lotus hand to help lift the hips, reach your marichyasana hand forwards inside the marichyasana leg. Lengthen arm and torso.
Hold and focus on lengthening. Then reach the arm to the side. At this point put your butt on the floor. You can then grab the shin with your other hand.
Internally rotate the reaching arm so that the elbow ends up pointing forwards.
Reach the arm back. Bend the elbow and hook the leg. Then reach the other hand behind your back and clasp hands.
You may have to move the lotus side of your ribcage and the shoulder back so that you can clasp hands. (Twist away from the marichyasana leg.)
Hold this open twisting marichyasana b position and see if you can grab your lotus wrist with your marichyasana hand. If not don't worry.
(If you can grab a wrist, experiment with using the marichyasana hand to grab, and then switch and use the lotus hand to grab.)
From there slowly turn to the front and bend forwards.
See if you can move your shoulder back. Then try to make your arms feel long. Use your arms to push against your shin to help your marichyasana b forward bend.
Open your chest and lengthen both sides of your neck.
After coming out and exiting the pose you may find that compass preparation or a forward bend offers a nice counterstretch for the leg that was in lotus. Try to squeeze the outer thigh if doing the compass pose prep.
Then repeat on the other side.
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.
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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.
Motor control is the ability to control muscle tissue. The compliment to it is sensitivity, the ability to feel tension in muscle and connective tissue. Both can be learned and improved. Both are functions of the brain.