104 – Active legs*

For standing postures, whether they be bending or twisting, it is very important to perform these with active legs. And yes, you can have active legs even when your knees are bent, for ex in veer bhadrasana or even when spread out like trikonasana.

Active legs while standing (Samsthiti, Pranamasana) are:

• Stand with equal pressure being applied to the soles of your feet: on the toes; balls; the outer edge (of the sole); and heel of the foot.
  • NOTE: to ensure that you are putting adequate pressure on the toes and balls of your feet, use the same/similar muscles you would use when fully extended in a calf raise. It’s similar to the feeling/tensing you feel on your toes just before leaving the ground as you do a standing vertical jump.
  • Also try to visualize that you are grabbing the floor with your feet, toes, and are emphasizing the arch of the foot.
• Engage your calves.
  • NOTE: “engaged” does not mean fully tightened. It should not be loose. on a scale of 1 to 10 for intensity, it should never be more than 4-5.
• Soft knees. Your legs should be straight, but the knees should NOT be locked.
• Quadriceps should be engaged. This will pull the knee cap up when standing upright.
• The glutes (gluteus maximus) should be engaged.
• Your pelvis should be neutral and aligned over your ankles
  • If you have an anterior pelvic tilt, then try to tilt the lower part of your pelvis forward, similar to how it would be if your back were against a wall and you tried to minimize the gap between your lower back and the wall, i.e. a pelvic tilt.
  • Some research suggests that as many as 85 percent of men and 75 percent of women, who do not show any symptoms, have an anterior pelvic tilt. If you fall in this category, you should pay attention and correct your posture. It is relatively easy!
• Pull your abdomen in slightly.
• With an inhale, do a shoulder shrug, aligning your shoulders above your hips
• Align your ears above your shoulders.

Personally, I have observed the following tendencies I work to correct:

• Putting the majority of my weight on a foot, while it is pointing out, and leaning into the arch, and occasionally changing legs.
  • Practicing mindfulness, I try to to distribute my weight evenly and have active legs (something you can maintain for extended periods). When tired, it is fine to occasionally rest the majority of your weight on one leg, but this should be the exception rather than the rule.
• My feet don’t point forward! My toes tend to point outwards, as opposed to straight ahead when walking.
  • Again an opportunity for mindfulness, I need to consciously move my feet with the toes pointing forward when walking.
  • When I bend down to pick something, my feet automatically go out of alignment, I need to mindfully re-align.

*NOTE: Terms like “active legs” are relative to instructors, so please clarify as appropriate.