Applied Yoga Anatomy: Lower Limb Thighs, Knees, and Shins

Question 1

In order to keep the lower body supported and stable , what needs to be balanced?

Answer 1

The shins and thighs.

In order to keep the lower body supported and stable (i.e. all standing poses) there is a delicate balance of forces going on between the shins and thighs.

Question 2

Explain the knee in this case?

Answer 2

The knee is the focal point of these two opposite energies (the shin and thighs).

It should always be in a safe and stable position so that it is not injured.

Question 3

The action of the shins always counters the action of the thighs. Explain

Answer 3

For example:
(Virabhadrasana: front leg is outwardly rotating, back leg inwardly rotating. Front shin aspiring forward, back thigh aspiring back.)

Question 4

The force on the knees must always be channeled where?

Answer 4

into the shin and foot

Question 5

In general, knees should always be aligned with what?

Answer 5

with the heels.

Question 6

What happens if the knee is too forward?

Answer 6

Having the knees too forward will put undue stress on the knee resulting in injury over time.

Question 7

When is the only time we put the knee outside the line of the heel?

Answer 7

When there is little or no force on the shins and thighs.

Question 8

What is the action of our two legs?

Answer 8

To draw the energy in towards the midline of the body, towards the hips.

Question 9

There is a connection between the action of the legs and the position of the hips – this helps to align them. rpt

Answer 9

There is a connection between the action of the legs and the position of the hips – this helps to align them.

Question 10

When you bend forward, what does the pelvis need to do?

Answer 10

the back pelvis needs to open up

Question 11

Why does the back pelvis need to open up?

Answer 11

The pelvis needs to open up so the tops of thighs rotate inwards, and thus shins rotate outwards to balance. Thus the cue “spread the mat between your legs”.

Question 12

When you bend backwards what happens?

Answer 12

the front of the pelvis opens up and the back part closes up

Question 13

Why does the front of the pelvis open up and the back part closes up when you bend backward?

Answer 13

to support the lumbar spine.

Question 14

What happens to the lower limbs when you bend backwards?

Answer 14

The tops of the thighs rotate outwards, and the shins do opposite rotation to compensate, which also roots your feet deeper and grounds the pose.

Question 15

At any given time that the feet are not directly involved with supporting the weight of the body (ie kneeling poses), what should happen to the knees?

Answer 15

the knees should be aligned with the hips, so the internal stresses of gravity are distributed evenly throughout the lower body. (i.e. Ustrasana)

Question 16

What is another important part of making your poses stick?

Answer 16

the energy dynamics between you and the floor.

Question 17

Why is it important to think about the energy dynamics between you and the floor?

Answer 17

When you press (or “root”) your feet into the floor, you send a downward force into it.

Because your foot does not go through the floor, this means that the floor itself is exerting and equal and opposite force on you.

You can use this energy to lengthen and heighten your poses. Feel this equal and opposite force rising up through your body and into the highest points: the crown of the head, fingertips. The more you press, the more energy you have for this.