Both of your knees are vulnerable in Warrior I.
- Are your driving lights on?
- Is your seat belt fastened?
- Are the doors shut?
- Are all of the windows clean?
This is a checklist before you start driving your car.
In a similar fashion there is a list of things to check when you are doing Warrior I that will prevent you from injuring yourself.
Why you need to protect your knees
In Warrior I pose your knees are in vulnerable position. The knee of the front leg is half bent and the knee of the back leg is turned out half way to the side. In both of these positions the knee joint is in a weak position and could be easily injured.
The knee joint is a hinge joint that it is really good at folding backward and forward but it is not designed to move laterally or to twist.
Both the front knee and the back knee are at risk of moving in these two other directions: lateral and twisting if you do not get the alignment right in this pose.
How to protect your knees
There are two things to do to protect your knees in this pose.
- The orientation of your feet
- The placement of your knees relative to your feet
Let’s examine these two points, first for the front leg and then for the back leg.
The Front Leg
The front foot should be flat on the floor with the foot pointing straight ahead. To insure that the foot is pointing straight ahead, lift the heel up, move it gently side to side and then lower it gently back to the floor. If the foot is turned to the outside or the inside then you are trying to twist the knee and this is not a good plan.
Next you need to make sure that your knee is directly above your ankle. The knee should not be in front of the ankle, nor should it behind the ankle. Also the knee should not be leaning to the left or right. If the knee is to the left or right of the foot then you are trying to make the knee bend to the inside or the outside and this is not goo either.
When the front knee is in the right place there will be no unequal pressure on the joint.
The Back leg
In Warrior I the back foot is flat to the floor and the hip is turning towards the front and lowering down towards the floor. Eventually the thigh will be almost parallel to the floor.
If the back foot is not properly placed on the floor then the knee will be given a dangerous twist as the hips lower towards the floor.
To protect the back knee you need to become aware of the direction that you knee is pointing in. Normally it will be pointing out to the side about 45 degrees from the front of the mat. To protect your knee from being twisted you need to make sure that you back foot is pointing in the same direction as your knee.
There is also a risk of bending the knee from side to side here as well. To avoid that action, move your ankle back on top of your foot ensuring that the foot is flat to the floor and that there is firm pressure in the heel. This movement will cause the leg to straighten and remove any lateral movement from the knee joint.
Why the feet are important to the safety of your knees
The feet are the foundation of this pose. The hip and the ankle joints are stronger and more stable then the knee joints. Getting the feet in the correct orientation will cause the two leg bones (thigh above and shin below) of the knee joint to be in proper alignment and prevent any incorrect movement of the knee joint.
When to check the alignment of your feet / knees
As you are preparing to enter the pose you need to make sure that your feet are properly aligned relative to your knees.
You also check after you have been in the pose for a while. This second check is important because there is a tendency to let the knees drift out of alignment.
But my knees hurt
If your knees are already hurting, be sure to check with your teacher that you have the proper alignment or ask for a modification or an alternate pose.
You should not do any pose that causes you pain.
Summary
You protect your knees by making sure that your feet and knees are in the right place. Here is checklist that you can follow:
- Your front foot is pointing straight ahead and flat to the floor
- Your back foot is pointing halfway out to the side and is flat to the floor
- The front knee is directly above the ankle.
- Check as you enter the pose and half way through.
Just like the checklist to insure your safety while driving, this checklist will insure the safety of your knees in Warrior I.
Next Step
Work with your teacher to make sure your feet and knees are proper alignment to avoid injury.
