wonderful thank u!!!! in short Align kneecap and toes so that they point at the same direction! (automatically femur and tibia are at the right orientation) engage ur abductors n rotators of outer thigh in case you see the inner thigh abductors pulling the knee inward .. thereby avoiding valgus force of the knee..
Just put up a video clip from my first knee workshop last Tuesday at the Shala. This Tuesday, Feb 4, we'll go over repetitive stress injuries to the knee and what happens when you hyperextend your knee. 1:35-2:50 pm at the Shala, 815 Broadway. www.theshala.com/happenings.html
Hi that's a great video, but it didn't answer what to do when the knee bends as you showed it the video. Till such time the legs are flexible enough to fully rotate externally, the knee will continue to bend like that. Should one continue as is? what's better keeping hips aligned or knee aligned correctly - since when flexibility is not there, one has to choose one of these :)
I would rotate the hip slightly towards the front to lower the preasure on the aductors and to keep the knee aligned. To protect the knee of the back leg, I would turn the back foot slightly in as well. You can stretch your aductors in poses like mandukasana, malasana, skandasana,... and strengthen your abductors to work your way to a "proper" warrior 2. There's no danger for the hip if you keep it a little more closed, while you definitely can harm your knee by misalignment :)
