Now, in my last scribble I shared a couple of tricks on how to stabilise your foundation for hands and feet and how to make the most out of the energy your body takes from the earth (ok, the ground if you practice indoors, but you know what us yogi mean).

I also started hinting at basic geometry to build your poses and I wanna get deeper into it. You might be the most strong and flexible person out there (lucky you!!!), but repeated weight bearing un-aligned movements are not good for your joints. Even if you feel energised from those 50+ chaturangas in your primary series and you are in love with all of those cool hip opening flows.

In yoga we always talk about foundation and most of the times that’s your hands and feet. Those parts of your body that connect to the mat.

(To review a couple of basic strong foundation tips have a look at my post)

Back to geometry and sorry for the digression.

Here are a couple of aerial views of hands and feet sections in some of the basic standing poses that you will likely encounter in a yoga class.

Disclaimers:

1. This is obviously not a bible, but helped me and I hope it helps you too.

2. I am not a designer, so drawings are basic and done with ppt (ugh, office tools for love job). When the foot is a lighter color it means heel up. When pointing towards the back of the mat, means top of the foot down.

Neutral pelvis and internal rotation

Internal rotation refers to the relationship of your hips in space. An internal rotation occurs when the femur (your thighbone) rotates within the hip joint towards the mid line of the body. Or for the sake of simplicity your hips are squared towards the front of the mat (or parallel to the short side). To achieve this position in the hips, your feet will be facing the same (or a similar) direction.

Some examples below.

External rotation

In this case the femur moves into the hip joint away from the midline of the body. Your hips are… well… open. In your practice likely parallel to the long side of the mat. Your feet will support the position facing different and sometimes even opposite directions.

Other key poses

Sometimes your feet will not be the only foundation in your practice. Or you will not be able to create your geometry in relationship with having both your feet flat on the mat. Already in your sun salutations you will have both hands and feet on the mat as you move through your vinyasa (plank/chaturanga, updog, downdog). I threw in prasarita legs feet here too for the sake of space.

Sometimes you’ll be standing on one foot. Sometimes on your hands!!! And other times your hands will support your body to achieve different movements in spine (twists fun).

Be curious and play around!

I hope my geometric view helps you a bit in your practice.

Sending love from my quarantine.

Geometry and foundation. An aerial view