Back Hip Joint: Abduction and extension at the same time is a challenging position for the ligaments and capsules of the hip joint. The work of the abductors (gluteus medius and minimus) is important; they help to lift the back knee away from the floor. If the gluteus medius and minimus are weak or tight, other muscles will be recruited, but they will also bring in external rotation o flexion at the hip, which will show up as an inability to “ground” the back foot.

Back Ankle Joint: Articulation is needed in the subtalar joint and the joints between the tarsals and metatarsals; The back part of the foot supinates so the calcaneus can clearly connect to the floor, and the forefoot pronates so the toes can clearly connect to the floor. If the foot doesn’t articulate in this way, the outer ankle can be overstretched and weakened.

Front Hip Join: In this position, gravity creates the flexion at the knee and hip; the hamstrings and quadriceps are very active eccentrically to modulate the pull of gravity. As with warrior 1, different arrangements of the feet will affect the challenges of this pose. The more extended stance creates deeper action at the joints of the lower extremities, but without sufficient muscular strength in the leg (which can be developed by working in the: basic” stance), stress can be placed on the joints and connective tissues.