Would you please comment on the frequently occuring inward turned knee (forward knee) in Trikonasana. I see this very frequently with students, and understand that the cause may vary from individual to individual. My understanding of the anatomy is that the hips are moving in to external rotation, particularly the forward hip, but that it is restricted by the rear hip attempting to maintain it's forward facing position. As the knee is the weaker of the 2 joints, it will tend to "give" before the hip. Therefore, the alignment of the forward knee should be given priority over the position of the back hip to protect the knee joint ligaments. Please comment on the relationship of the internal/external rotators and the adductors/abductors in this pose.
My assessment is that the restricting muscles which cause this would be tight adductors, in conjuction with weak rectus femoris (which will lift and protect the position of the knee cap in alignment to the toes) and weak gluteus medius (external rotator). Hip internal rotators (G. minimus, TFL may also be tight).
In one of my students, I have been watching for clues as to what is happening in her body, in Trikonasana as well as others. Here's what I've noticed:
Standing - knees at slight internal angle compared to feet (about 10 degrees with toes pointing forward) (Tibial torsion rather than internal hip rotation perhaps?)
JFS - Knee flexion - Moving from extension to flexion, foot moves toward opposite thigh, knee toward external hip rotation. (Tight psoas?)
JFS - Sunbird - Hips shift toward supporting knee and difficulty raising leg w/o turning hip open (Weak Glut and hamstring)
Trikonasana - Fwd knee dropping inward - can correct it with attention, given instruction to engage quad to lift kneecap and engage buttock to open hip. She feels this along upper side of thigh (frt leg) - probably iliotibial band stretch?)
Parsvottanasana and WI - Closing the hips is a challenge!!
So- Here I thought it was tight adductors - and weak external rotators, but now I'm confused - maybe the adductors and internal rotators are weak too! Could you please comment on this individual and also generally to clarify my understanding on how the internal/external rotators interact with the adductors/abductors - and it seems maybe the psoas plays a role here too.
As alway - sorry my question is so long! Thanks for your help.