Did you know that the pressure you put on your front quads has an impact on your rotula?
The rotula is a small bone in the knee and it is often put under high pressure in yoga classes by the hyper contraction of the quadriceps.
The rotula is a mobile bone.
You can experience its mobility, by sitting on the floor, one leg extended, quads relaxed. Place one hand behind you to tuck the pelvis inward and the other on the knee of the straight leg. Move the rotula gently side to side, this movement is made possible by relaxing the quads, so the rotula is free and not compressed.
To experience the pressure you put on the kneecap, do the following exercise:
Back against the wall, bend your knees at 90 degrees. Bring awareness to the contraction in both your quadriceps and your knees. Feel how your quads prevent your knees from bending further.
Now bring your feet closer to the wall so your knees are bent at more than 90 degrees. Again, experience the contraction of your quads and knees. You can feel that the tension is stronger on the kneecap.
Now come to Warrior II and do the same exercise with your knees, bend your leg so your knee comes forward and back again.
Experience the sensation in your front knee. You will feel the same tension on your rotula when the knee pass the 90 degrees angle.
A knee that comes forward over 90 degrees angle is often the result of a weight imbalance on the two legs. In that case, tilt you pelvis slightly in and send your anchor your back leg stronger in the floor.
Play with the position of your pelvis and front leg angle to divide the weight of your body equally on both legs.
Hope this makes sense, let me know if you have any questions!!
Here is a quick video, enjoy:
https://vimeo.com/user88756603/review/306812777/1f8624e2bd