How the Feet Reveal Leg Rotation in Yoga Poses

Your feet reveal a secret!

Maybe this is something that seems obvious or maybe it's something that you've never really noticed or given any thought to, but the way your back foot points in asana such as: Lunge, Warrior 3, 3 Legged Dog, to name a few, will almost always tell you something about how the leg is rotated in the hip socket.

If your toes aren't pointing down it is most likely an indicator that your leg is rotated either externally or internally within the hip socket.

Furthermore, the action of the foot and leg will have a ripple affect up to the hip and almost inevitably result in it lifting or lowering. More on this later...

My goal when guiding students in any asana is to move towards Tadasana by finding a balancing action that creates action towards neutral. Maybe that does not entail physical movement towards neutral, but instead creates action (muscular engagement) that will have a balancing effect towards neutral. Specifically in the aforementioned asanas, cueing them with the intention of guiding them in maintaining their neutral rotation of the leg.

Next time you practice, take extra time to glance back and notice where the foot is pointing and observe how that affects the leg and ultimately the hip. 

TADASANA LEGS: Neutral, Internal & External

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LUNGE BACK LEG: Neutral, Internal & External

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Note: There may be bodies where the foot naturally turns either in or our naturally and forcing the foot to neutral may not be healthy for those bodies. To find out if this is true for you and to read more, do a self-assessment here.

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Arielena Reed