The small print
Heel to heel is a default position for beginners as it provides a reasonable amount of opening across both hips in most standing poses while still relatively stable and accessible.
As you deepen your practice you will both lengthen your stance so it remains sustainably challenging and bring the heels into front heel to back arch alignment, which increases the range of motion demand on the hips. Your stance will change as you become more proficient! Additionally, you can vary your stance from practice to practice dependent on the demand you would like to have.
If your balance is less stable and mobility in your hips is limited or restrained by pain or injury, you may experiment with a small gap between the heels (so if you are using the strap down the centre of the mat you will stand on either side of it in warrior II).
The back foot turns in 15-20 degrees to lessen demand on the sacroiliac joint which is commonly irritated in long term deep practice.
Click here to watch the Find Your Stance video
More tips for beginners here.
More general practice tips here.
By Adam Hocke
Adam has been practicing vinyasa flow yoga since 1999 and has trained extensively with Jason Crandell. He offers precise, strong, and accessible classes to physically awaken the body and develop mindfulness both on and off the mat. His teaching is down-to-earth and direct, exploring traditional practices from a modern perspective. A native of South Florida, Adam spent ten years in New York City before becoming a Londoner. He teaches studio classes, workshops and courses throughout London, and retreats across the globe. As a writer, Adam contributes regularly to magazines and web publications on yoga. Visit Adam at adamhocke.com
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