Externally Rotated Standing Poses

Front 1

Utthita Trikonasana

Back 1

Extended Triangle Pose

Front 2

Utthita Parsvakonasana

Back 2

Extended Side Angle Pose
THE HIPS ARE NOT SQUARED!!!

Front 3

Virabhadrasana II

Back 3

Warrior 2
THE HIPS ARE NOT SQUARED!!!

Front 4

Vrksasana

Back 4

Tree Pose

Front 5

Ardha Chandrasana

Back 5

Half Moon Pose
THE HIPS ARE NOT SQUARED!!!

Front 6

Parighasana

Back 6

Gate Pose

Front 7

Malasana

Back 7

Garland Pose

Front 8

Malasana

Back 8

Modified Version

Front 9

Alignment Principles

Back 9

Maintain front heel to back arch alignment.
Foot, ankle, knee, hip "track": The second toe, middle of ankle, middle of knee, and hip joint line up with one another.
When we rotate the femur externally, the knee, ankle, and foot follow until they are all facing the same direction.
When the knee is straight, the weight is distributed evenly through all four corners of the foot; thereis, however a tendency to supinate (as the foot will follow the external rotation of the thigh) so emphasis should be placed on rooting down through the ball of th front big tow as a conter action.
When the knee is bent, the weight presses into the heel to protect the knee.
The toes spread and lengthen, and the arches lift.
The alignment of the knee over the mid-ankle and toward second toe takes priority over the alignment of the hip.
The hips are NOT squared in Vira 2!
THE HIPS ARE NOT SQUARED!!!
Squaring the hips in these poses can compromise the low back and knee.

Front 10

Benefits

Back 10

Increase the range of motion in the hip joint
Warms and open muscle goups of the hips; internal and external rotators, abductors and adductors, and hanstrings; the hip flexors are stretched in these poses but not as vigorously as in the neutral standing poses in which the back hip is in more extreme extension.
Strenghtens and WARMS the entire body
Focuses the mind
Grounding and centering
Terrific poses for developing stamina and learning alignnment

Front 11

Common Misalignment and Risks

Back 11

Front sitting bone not drawn under-can cause the torso to collapse toward the floor and the front knee to move out of alignment with ankle which strains the knee.
Vira 2: Front sitting bone jut out and causes the low back to sway, the belly to disengage and the knee to move out of alignment with the ankle.

Front ribs puffing: can strain the low, mid, and upper back
Feet not in proper position: can strain the foot, ankle, knee and hip
Low back arched rather than lengthened: can strain the low back and knee
Chin lifted: compression in back of neck
Back leg not active: creates lack of awareness and stability
One side of the torso bent/ compressed can strain the low back and cause the shoulders to hunch.

Front 12

Contraindications

Back 12

Frailty, problems with balance (props can be used)
General injuries: groin, knee, shoulder, neck

Front 13

Miscellaneous

Back 13

In lower level classes, we sequence at least two externally rotated poses before the more demanding asymmetrical neutrals. This is because the externals warm up and educate the hips/ legs in a safe and accessibe way.
Externally rotated standing poses are excellent for beginners
Some externally rotated poses serve as a platform for others (Vira 2 creates a platform for Utthita Parsvakonasana; Utthita Trikonasana and Utthita Parsvakonasana serve as platforms for Ardha Chandrasana; Vira 2 can segue into Utthita Trikonasana (when working with a wide stance in Utthita Trikonasana)