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.
Inspired by Thomas Myers Anatomy Trains, sequenced muscle activation provides a framework for anchoring muscle trains for maximum effect with minimum effort.
I get pain in my left hip in standing forward bends and even squats. Here are some of the exercises that I've used to make my hip feel better.
I've added part 2 to the description of this routine. Parts 3 and 4 to come (the videos are already on youtube.
This routine, with accompanying videos, includes knee strengthening exercises as well as exercises for basic strengthening, improving stability and balance. It also helps you to improve body awareness.
My latest video, some tips for getting comfortable in the deep squat. And suggestions for shifting weight to one leg while in a deep squat.
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.
Some exercises and yoga poses for working towards a lying quadriceps stretch one leg at a time.
When doing quadriceps stretching it may help to activate and then relax your quadriceps in these standing, lunging, pigeon and supine yoga pose variations.
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.