In standing postures, once the feet are awake and sending energy up the leg, a natural current of power is created between the heel and the sitting bones of the pelvis. “Sitting bones” is a much friendlier way to refer to the ischial tuberosities, which sounds like something a beet would sprout if left too long in the ground.
Whatever you call it, this sit-bone to heel connection has everything to do with how well the energy you’ve generated ultimately transmits from the pelvis into the spine. When you line up the sitting bone with the same-side heel you’ll immediately feel a change in your base of support. It’s one of the best ways I know to self-adjust postures like Virabhadrasana I & II (Warrior I & II), Trikonasana (Triangle) and Parsvakonasana (Extended Side-Angle).
Why is this important? Because if your ischial tuberosities have drifted away from the line of energy your foot is so cheerfully delivering, you start working really hard at a poses that should make you feel glad you’re alive, not wish you were doing something else, like digging beets.
Here’s how to plug into that powerful energy stream: Step into a Warrior II stance with the right leg leading. Before you bend the knee, imagine a straight line running from the heel of the right foot to the instep of the back (left) foot. Now as you bend the right knee towards 90º, bring the center of the knee and the right sit-bone onto that line extending from the right heel. Widen the stance if you need to; when you look down you should only see the big toe of the right foot.
Now, take a breath, let the soles of both feet dance in place then feel for a zing of happy as it rockets to the top of your noble and deserving head. Smile. Eat your beets.