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Surya Namaskara B, vinyasa seven (Virabhadrasana A, right side)

The strength of the back (extended) leg is important in supporting the softening needed to bend deeper into the front hip. This is achieved through totally awakening the back foot by spreading the base of the toes and keeping the outer arch of the foot grounded. Extending out through the heel of this foot will automatically position the foot at the perfect angle complementary to the direction of the knee of that leg. This also enhances the inward (medial) spiraling required by the back leg in this posture. The bent leg spirals outward (laterally) to complement its partner, until a neutral position is reached — that is, when the hips are square. Although there is an obvious preponderance of weight distribution into the forward leg, maintain the action of distributing weight back into the back foot by grounding the heel of that foot. This will create equilibrium between the flow of action in the legs. The strong support of the legs creates a vector of energy that supports the base of the spine and activates the bandhas, enabling the core of the body to rise.

YOGIC CONTEXT

Importance of Correct Foot Position

All foot positions given in the standing postures mirror the direction of the knee at its final position in the posture. In Virabhadrasana A, we attempt to square the hips to the front foot. The knee will eventually face approximately 45° toward the front. If the back foot were, for example, placed at 90°, the knee would have to mediate between a thighbone (femur) that rolls in and a shinbone (tibia) that is turned out. In other words, the knee joint would do the rotation needed to accommodate the position of the foot. A 45° angle is therefore necessary on the back foot to work the hip into the required position. To place the foot so that it faces in the same direction as the knee protects the knee joint from excessive rotational force.

While arriving in the final posture, the arms are simultaneously being raised above the head. Gaze upward beyond the folded hands.