One of the alignment cues you’ll hear me use again and again in class is “shins in, thighs out.”

It sounds simple, but there is quite a lot going on beneath those few words.

When we practise yoga, we are not simply trying to get our bodies into shapes. We are looking for a balance between stability and freedom, strength and spaciousness. “Shins in, thighs out” is a beautiful example of this.

What does it actually mean?

Think of the legs as having two complementary actions.

Shins in: gently draw the outer shins towards the midline, as though the lower legs were hugging inward.

Thighs out: while maintaining that stability, allow the upper inner thighs to broaden and spiral slightly back and apart.

These are subtle actions. We are not trying to visibly twist the legs or force the knees into a particular position. It is more an energetic engagement than a dramatic movement.

The result is a feeling of the legs becoming strong, organised and spacious at the same time.

Why do I teach it?

When the feet, knees, hips and pelvis are working together rather than independently, the whole pose can feel different.

“Shins in” creates a sense of muscular engagement and connection through the lower legs.

“Thighs out” can create more space through the inner thighs, groins and pelvis.

Put the two together and we begin to find that lovely yoga paradox: hug in to expand out.

You might explore it in poses such as Tadasana, Chair Pose, Warrior poses, lunges and even Downward Facing Dog.

Rather than worrying about whether you are doing it perfectly, notice what happens when you apply the actions gently.

Do your feet feel more grounded?

Do your knees feel more supported?

Can you find a little more space around the hips?

Does the pose somehow feel both stronger and lighter?

That curiosity is much more interesting to me than creating a “perfect” shape.

Try it this week

Next time you are standing in Tadasana, place your feet parallel and soften your knees slightly.

Feel your feet on the earth.

Gently draw the outer shins inward.

Then, without losing that engagement, imagine the tops of your inner thighs widening away from one another.

Straighten the legs without locking the knees.

Pause.

Notice.

Sometimes the smallest adjustment completely changes the conversation we are having with our body.

Shins in. Thighs out. Root down. Create space.

Simple words, but plenty to explore on the mat.

Benefits of This Alignment

Knee Protection: Keeps the knee joints safely tracking directly over the center of the feet instead of collapsing inward.
Core Activation: Engages the pelvic floor, firms the upper legs, and helps fire up the deep abdominal muscles.
Posture Support: Creates a balanced distribution of energy through both the inner and outer legs during standing or sitting postures.