During my first year of practicing yoga I struggled with Warrior One. It always felt so uncomfortable for me and took some solid time adjusting and tweaking my stance before I felt comfortable in Warrior One. Today, it is one of my favorite poses.
Something I see often on fake yoga commercials (you know the ones I’m talking about) the model yogi will have their knee of the front leg going way past their ankle causing almost a 30 degree angle in their front leg. Ouch. The ideal angle is 90 degrees.
When the knee goes past the ankle it causes overextension which could lead to serious injury and pain. The knee of the front leg should never go past the ankle. They should be stacked in a line equally supporting each other. If someone looked at you from the side, your shin would be straight.
The knee of the front leg should be directly on top of the ankle like this:
Overextension mostly happens when the yogi is not taking up enough space on their mat and they have their feet too close together. If you find yourself in that position, step your front foot up more and root down in the front heel.