Warrior Three
Virabhadrasana III
Square hips down to mat. Rotate the top leg's inner thigh up, outer hip down. Strong dorsi flexion through foot. Hands progression increasing the challenge:to hips, to heart, sagittal plane, overhead plane.
As the standing leg's femur bone moves back in space, isometically draw the calf muscles forward. This prevents a locking of the supporting knee. Engage the deep core while transitioning into and out of the pose by drawing naval back towards spine.