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The ASFYT Blog

Yoga anatomy related articles and videos for yoga teachers and movement professionals seeking to learn more about functional anatomy, biomechanics, common injuries and the anatomy of yoga asana.

The Back Foot in warrior 1

8/5/2016

11 Comments

 
A common instruction in Virabhadrasana 1 is to ground the outer edge of the back foot. However, if this instruction is coupled with the cue to wrap the outer back thigh forward it can create rotational torque at the knee joint and stress the ACL (anterior cruciate ligament). The ACL attaches from the underside of the femur (posteriorly) to the topside of the tibia (anteriorly), and has two main functions: 1) to prevent hyperextension of the knee, and 2) to prevent excessive rotation between the femur and tibia when the knee is flexed. It's important for a flexed knee to be able to rotate a little bit, as this is what allows a person to pivot and change direction when walking. However, when the knee is straight the ACL becomes taught to prevent hyperextension. If a rotational force is applied to a straight knee, the already taught ACL will be overly stressed, potentially leading to pain within the knee and over-stretching of the ligament that causes subsequent instability in the joint.

In the above video we offer alternative cues for the back foot, leg and thigh that help prevent rotational torque and keep the knee safe.
11 Comments
Bhadra
8/5/2016 06:53:34 pm

Nice Jason. The optics help a lot to show what's happening!
Keep up the great work!

Reply
Jason link
8/8/2016 07:41:10 am

Hey Bhadra! Thanks for watching and leaving a comment. I hope that you're doing well ;-)

Reply
Rani
8/6/2016 05:07:52 am

Excellent tutorial ..good to SEE the bones in" action "in yoga poses.
Thank you

Reply
Jason link
8/8/2016 07:41:39 am

Thanks Rani!

Reply
Leticia Sanchez
8/8/2016 12:42:27 pm

Gracias por tan bellas publicaciones.muy nutritivas y enriquecedoras.NAMASTE.

Reply
Amanda Walsh
8/10/2016 06:13:48 pm

Awesome! Cannot wait for Module 3!!!

Reply
Yvette link
8/14/2016 04:06:12 pm

Thank you. I appreciate the brief and informative tutorial. I'd love something that speaks to the alignment of the pelvis in various postures.

Reply
Jason
3/2/2019 12:32:40 pm

Thanks Yvette! Sorry for the super late reply, but I kind of dropped the ball on my blog for awhile. But intending to start diving in again!

In response to your comment, I did create a post about alignment of the pelvis in Warrior 2 and other side-facing postures (https://www.functionalanatomyacademy.com/blog/avoiding-compression-in-warrior-2) but will try to create more content relating to the pelvis and other postures soon.

Thanks for reading and responding!

Reply
Paula
1/26/2018 04:07:10 pm

Loved this video. Would love to see more videos like this. Informative and easy to understand. Thanks a lot!

Reply
Leena
3/2/2019 11:54:53 am

Hello, thanks for sharing :)
what about the cue of squaring the hips foreward, when i square my hips foreward in warrior 1, it brings so much pressure to my si joint

Reply
Jason
3/2/2019 12:36:53 pm

Hi Leena!
I'm definitely not a fan of squaring the hips forward in warrior 1 if the back heel is on the ground. I prefer to cue the pose from the ground up... as in "ground the center of the heel, wrap the outer calf-knee-and-thigh forward, and then encourage the outer hip forward." Which is definitely different from saying square the hips, which is less integrative and too goal oriented (i.e., makes it sound like squaring the hips forward is the eventual goal).
Thanks for reading and commenting!

Reply

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  • HOME
  • ONLINE STUDY
  • ABOUT US
  • STUDENT RESOURCES
    • The ASFYT Series >
      • ASFYT-1 >
        • Orientation for Home-Study Students
        • S1 Intro to Kinesiology >
          • S1 Quiz
        • S2 Overview of the Skeletal System >
          • S2 Quiz
        • S3 Classification of Joints >
          • S3 Quiz
        • S4 Leg Ankle Foot >
          • S4 Quiz
        • S5 Hip Thigh Knee >
          • S5 Quiz
        • S6 Pelvis >
          • S6 Quiz
        • S7 Shoulder Girdle and Arm >
          • S7 Quiz
        • S8 Elbow Forearm Wrist Hand >
          • S8 Quiz
        • S9 Axial Skeleton (Bones) >
          • S9 Quiz
        • S10 Axial Skeleton (Joints) >
          • S10 Quiz
        • S11 Bone Lab
        • S12 Massage Moves for Yoga Teachers I (Shiatsu-Based)
        • Final Exam (ASFYT-1)
      • ASFYT-2 >
        • M1 Overview of Muscular System >
          • M1 Quiz
        • M2 Muscles of the Leg >
          • M2 Quiz
        • M3 Muscles of the Thigh >
          • M3 Quiz
        • M4 Muscles of the Pelvis >
          • M4 Quiz
        • M5 Muscles of the Shoulder and Arm (Part 1) >
          • M5 Quiz
        • M6 Muscles of the Shoulder and Arm (Part 2) >
          • M6 Quiz
        • M7 Muscles of the Forearm >
          • M7 Quiz
        • M8 Muscles of the Posterior Trunk and Neck >
          • M8 Quiz
        • M9 Muscles of the Anterior Trunk and Neck >
          • M9 Quiz
        • M10 Roles of Muscles >
          • M10 Quiz
        • M11 Neuromuscular System and PNF Stretching
        • M12 Massage Moves for Yoga Teachers (Myofascial-Based)
        • Final Exam (ASFYT-2)
      • ASFYT-3 >
        • K1 Seated Postures
        • K2 Sun Salutation Postures (Part 1)
        • K3 Sun Salutation Postures (Part 2)
        • K4 Side Facing Standing Poses
        • K5 Forward Facing Standing Poses
        • K6 Balancing Postures
        • K7 Prone Backbends
        • K8 Core Strengthening Postures
        • K9 Inversions
        • K10 Supine Backward Bends
        • K11 Hip Openers
        • K12 Seated Forward Bends
    • Short Course (for RYT200)
    • Printing and Saving Quiz Results
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