Janu Sirsasana C is one of the most challenging poses of Primary Series. It's very confusing and scary to new students. This video talks about some techniques for approaching this pose.
Remember for this one, its the hip joint and the ankle that rotate - not your knee. Your knee is open about 75 degrees to the side - and there should be no pressure on your knee. It should all originate from the HIP JOINT - but people with tight hips tent to recruit flexibility from the knee here. Additionally, it is one of the deepest flexions of the knee in primary series.
I use a bench or windowsill to teach this pose to new students. This helps the student understand what the foot and hip are doing in the pose - because when the student is standing its much easier to open the hips. It also gives the student a lot more space to work with.
Want to learn more about opening your hips? Check out my online course Be Hippy!
The more I teach the more I realize the importance of finding where each person's body can balance the best.
The body is divided into front and back AND left and right. The midline, or central axis runs down our body, it is commonly thought of as the spine. I believe that in our yoga practice we can feel the midline all the way from our arches to the crown of our heads. Or - we want to be able to feel it so that we can move from it!
The midline will change depending on what we are doing. If we are able to find and hug the midline in various yoga asanas we will find stability, strength, and ultimately balance.
I love the visualization of a rolling pin rolling you down from a seated position to a lying position. Give it a try at home and feel the deep core engagement as well as the spinal articulation.
Now - try to use these same principles but turned around - in ubhya padangusthasana and other poses at the end of primary.