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Janu Sirsasana C
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patient@44
Posted 2008-08-12 1:41 PM (#110162)
Subject: Janu Sirsasana C


Does anyone have any advice, comments, views of this very challenging pose? I can get my heel pretty much over my toes, but my knee hovers around 10 cm off the ground and forget about bending forward over my straight leg What are we working toward with this pose (janu A and B provide an excellent stretch) but I really don't get this one.


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Posted 2008-08-12 3:35 PM (#110164 - in reply to #110162)
Subject: RE: Janu Sirsasana C


working towards mulabandhasana, extreme rotation of the shin bone type movements.
practice it like you would baddha konasana, with your back supported by a wall.
also practice one leg at a time.
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ahubbard
Posted 2008-08-13 3:53 AM (#110167 - in reply to #110162)
Subject: RE: Janu Sirsasana C


I could never do this pose, but over the last couple of years I have become not only capable of doing it, but it has become more comfortable and provides a better stretch than A or B. I can only discern one possiblity for why this is: my hips (primarily my right hip) have become much more flexible. As a result I am now rotating my leg at the hip joint in order to achieve the pose.

It also helps to thread your arm under your calf muscle and take the inside of the foot in order to assist in in sufficiently rotating it, the knee, and the hip.

I hope this helps.
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