The human knee is a deceptively easy hinge joint that flexes and extends the leg. However look nearer, and also you would possibly name the knee a loopy and inconceivable Rube Goldberg mechanism, the place the femur (thigh bone) balances the burden of the higher physique atop the tibia (the bigger of the 2 shin bones). The kneecap or patella, smaller than a mango seed, slides up and down the entrance of the joint with none bony attachment to the shin or thigh. This whole gizmo is knitted along with ligaments and tendons, and cushioned by fluid and cartilage. Possibly you’re pondering, “Wow, numerous issues might go flawed right here.” You’re proper: Knee accidents are the most typical cause for visiting an orthopedic surgeon.
Are some yoga poses dangerous for difficult knees?
It relies on the character of the damage and the place you might be within the therapeutic stage. Standing Poses, for instance, are glorious for strengthening and stabilizing the supportive construction across the knees… but can put knees in danger if improperly aligned. Trikonasana is just one “difficult asana” the place knees are involved. Others embody Utkatasana (Chair Pose), Virasana (Hero’s Pose), Parsvottanasana (Pyramid Pose), lunges, and plenty of hip openers. However the reality is, almost any pose will be injurious if accomplished carelessly.
Frequent causes of knee ache
Knee ache is a typical criticism amongst people of all ages and will be brought on by quite a lot of components. Frequent causes of knee ache embody overuse, damage, arthritis, and gout. Overuse of the knees will be brought on by actions that contain repetitive movement, corresponding to working or leaping, or the pressure of carrying heavy weights. Arthritis, together with osteoarthritis and rheumatoid arthritis, is the most typical reason for knee ache, usually characterised by stiffness, swelling, and ache. Gout is usually brought on by an accumulation of uric acid within the joint and also can result in ache and swelling. Bursitis happens when the sacs of fluid that cushion and lubricate the knee joint turn out to be infected. Tendonitis is an irritation of the tendons that connect muscle to the bone and might trigger ache and problem with motion.
The right way to shield your knees in yoga
Whether or not you’ve skilled a meniscus tear, patellar bursitis, ACL pressure, or different damage, just a few easy asana pointers may also help. Prepared to offer your knees some love? Observe the next tricks to shield your knees in yoga and assist relieve ache and discomfort.
- Heat up.
Earlier than participating in any yoga pose that targets the knees, it’s vital to correctly heat up your physique. Warming up your muscular tissues and joints will assist put together them for the poses and assist scale back the danger of damage. Observe just a few solar salutations or different warming sequence to get your physique prepared for deeper and more difficult actions. - Decelerate. Listen. Breathe.
People are a visually oriented species, and all too usually, we strategy asana by “the way it ought to look,” twisting knees out of alignment to strike a pose. As an alternative, observe from the within out—how does it really feel? Hone your inside consciousness, studying to discern between deep stretch and ache, nerve alerts and muscle alerts, and so forth. - Don’t push, particularly when in ache
When working towards yoga to alleviate knee ache, it is very important bear in mind to not push too laborious. It’s tempting to attempt to stretch out and stretch the muscular tissues across the knee as a lot as attainable; nonetheless, this will truly be counterproductive. In case you really feel any ache when stretching, it is very important again off and take a break. Pushing too laborious may cause additional harm to the knee and surrounding muscular tissues, so it’s important that you just hearken to your physique and take it sluggish. - Align.
In yoga, knee accidents are sometimes a results of hip tightness or misalignments of the foot or ankle. Although the knee is primarily a hinge joint, a few of us have a good quantity of rotation on the knee as a consequence of bone form or “lax” ligaments. This implies we’ve got to be additional cautious to not overcompensate for tight hips by rotating or “torquing” the knees. Nowhere is that this extra vital than in Padmasana (Lotus Pose), however the ideas that instructor Susi Hately demonstrates in this video apply to different asanas as properly. Even in asanas that don’t deal with the knees, it’s nonetheless vital to observe correct alignment of your knees to different components of your physique. - Substitute or modify.
Throughout class, commerce difficult asanas for poses which might be kinder to the knees. (You probably did inform your teacher about your damage earlier than class, didn’t you?) Learn to use props—rolled-up socks behind the knees in Virasana, for instance, or folded blankets to align the hips appropriately earlier than trying seated poses. Props will be an efficient solution to modify poses and make them extra accessible for these with knee ache. For instance, chairs may also help you attain poses with higher ease, permitting for a extra light stretch. Blankets and blocks can present additional help in your knees, permitting you to remain in poses for longer and scale back the pressure in your joints. Moreover, straps may also help you to carry poses for an prolonged time period, permitting for a deeper stretch. - To forestall accidents, stability strengthening and stretching.
Most yogis savor the stretch, however a well-rounded asana observe additionally consists of strengthening poses. A generally underdeveloped muscle is the vastus medialis, the a part of the quadriceps that lifts the kneecap. Swami Rama taught an train known as Dancing Knees, easy joint actions good for warming up or strengthening. - Don’t hyperextend.
If you hear a instructor say “lock the knees” (ouch!), perceive this to imply “agency your knees.” It would really feel as if your knees are ever-so-slightly flexed, however the supporting muscular tissues are sturdy, and the kneecaps are lifted moderately than pushed again. - Be variety.
Lastly, whether or not you might be therapeutic an acute damage or accommodating a power situation, observe ahimsa, the precept of non-harming, each on and off the mat. Consider your damage as a chance to discover extra of yoga’s wealthy philosophy and observes. A pointy ache within the joint is a sign to cease instantly. - Search recommendation from an authorized yoga instructor.
Looking for recommendation from an authorized yoga teacher will be invaluable for these affected by knee ache. Knowledgeable can present tailor-made workout routines and actions which might be particular to particular person wants. They will additionally present steering on find out how to correctly carry out the asanas and assist with any modifications which may be required. A licensed teacher can present useful recommendation on diet, life-style modifications, and different suggestions to assist handle knee ache.
Poses to strengthen the knees and relieve ache
There are particular yoga postures that may assist to strengthen the knees and relieve ache. Whether or not you might have power knee ache or simply want slightly additional help, these asanas may also help you’re feeling extra snug and assured in your physique. Whereas some asanas could also be more difficult for these with knee ache, it’s vital to begin with fundamental poses and progress slowly and cautiously. Working towards yoga usually may also help to cut back ache and enhance mobility, permitting you to maneuver with ease and confidence.
- Virasana (Hero Pose)
Virasana is without doubt one of the most helpful seated yoga postures for the well being of the knees, nevertheless it will also be dangerous if not practiced fastidiously. This asana stretches the ankles, knees, hips, and thighs to cut back tightness and pressure and enhance the vary of movement and correct functioning of the joint. It additionally improves circulation and helps to lubricate the joint, permitting for smoother motion and correct perform. - Anjaneyasana (Low Lunge)
Anjaneyasana strengthens the knees by growing the power of the quadriceps and stabilizing the joints. It helps to enhance stability, focus and stability by strengthening the muscular tissues of the legs, knees, ankles, hips, pelvis, and core. Low lunge is a good way to assist enhance the pliability of the hips, leg muscular tissues, and the knee joint. It additionally helps to open and strengthen the chest, shoulders, and higher again.
When working towards Anjaneyasana, it is very important hold the knee of the entrance bent leg aligned straight over the ankle at an 90-degree angle. Doing so helps hold the interior thigh and the knee in a supportive place and prevents any pressure or damage. If the knee of the again bent leg is delicate to stress, a folded blanket or further yoga mat will be positioned underneath the knee to offer cushioning and help. Low lunge is a good different to Excessive Lunge or Warrior I. You possibly can advance to those more difficult asanas after you might have constructed up your leg and core power. - Tadasana (Mountain Pose)
One of the vital foundational standing positions, Tadasana reduces ache within the knees by strengthening and posture-correcting the muscular tissues surrounding the knee joint. The pose requires the practitioner to face tall and straight, with the hips, legs, and toes in keeping with the shoulders, permitting for a good distribution of weight and stress within the knee joint. This even weight distribution helps scale back any ache or discomfort within the knee. Aligning and interesting the legs additionally helps to realign the patella and kneecap, which might scale back the stress and pressure on the knee joint. - Utkatasana (Chair Pose)
Utkatasana is a robust yoga squat that, with common observe, builds power in the quadriceps and calves. This creates extra help and stability to the knee joint, which helps to cut back ache, pressure and damage. This pose also can assist to stretch the hip flexors, which might scale back stress on the knees. It’s a robust strengthening pose, so take it simple at first and slowly lengthen your maintain occasions to extend power. - Setu Bandha Sarvangasana (Bridge Pose)
This back-bending pose is a superb decrease physique strengthening train that may assist to cut back knee ache and enhance flexibility. It helps to stretch the chest, neck, and backbone, whereas concurrently strengthening the buttocks, hamstrings, and again muscular tissues. Bridge Pose lengthens and strengthens the muscular tissues across the knee joint, which may also help to alleviate ache and pressure. It helps to extend circulation within the knee joint, which may also help promote therapeutic. Bridge Pose helps to enhance posture, which in flip can scale back the pressure on the knees. - Salabhasana (Locust Pose)
Locust helps to strengthen and stretch the muscular tissues of the again and legs, which may also help ease knee ache by offering extra help and stability to the realm. It helps enhance posture by strengthening the again and stomach muscular tissues. This improves alignment, stability, and stability when standing, which reduces stress and pressure on the joints within the decrease physique. The pose can enhance circulation within the decrease physique, bringing contemporary oxygen to the muscular tissues and ligaments within the knee joint. - Ardha Apanasana (Supine Knee-to-Chest)
Supine knee-to-chest is a relaxing, light and newbie pleasant asana that reduces knee ache, decrease again ache, anxiousness, hypertension, and menstrual ache. This pose works by enhancing the pliability of the muscular tissues across the knee joint and gently stretching the encompassing tendons and ligaments. This improves circulation, mobility and vary of movement whereas decreasing irritation, pressure and soreness. - Ardha Matsyendrasana (Half Lord of the Fishes Pose)
This straightforward seated twist that may scale back stress within the knee joint by stretching the encompassing leg muscular tissues and releasing pressure. It helps to enhance knee mobility, by growing the pliability and vary of movement within the hips and low again. Because the backbone is twisted on this pose, it massages and compresses the stomach organs, which improves circulation and helps to cut back irritation. - Vrksasana (Tree Pose)
Vrksasana is a superb balancing pose to enhance stability and coordination whereas strengthening the legs, calves and ankles. This asana helps to extend blood movement to the knee and enhance the general perform of the joint. It additionally helps to realign the vertebrae of the backbone to enhance posture and scale back pressure and ache within the joints of the legs. Moreover, it helps to enhance stability, stability and coordination, which may also help stop additional knee points and damage. - Virabhadrasana II (Warrior 2)
Warrior 2 is a typical standing pose that strengthens the legs, hips, and knees to assist relieve knee ache. It additionally will increase stability, focus and focus, and opens the chest and lungs. The strengthening of the quadriceps, hamstrings, and gluteal muscular tissues that consequence from working towards this pose stabilizes the knee joint and protects the knee joint from extreme pressure, which helps to cut back the danger of knee accidents. - Virabhadrasana III (Warrior III)
Warrior III is a robust, difficult and efficient balancing pose to offer reduction for these affected by arthritis, tendonitis, and different types of knee ache. By participating and strengthening the muscular tissues across the knee, it reduces pressure on the knee joint. Moreover, this asana helps to enhance flexibility within the hips and backbone, which additionally helps to enhance knee alignment and scale back knee ache. Working towards this asana may also help enhance focus and focus, in addition to enhance stability, which may also help stop damage.
Finest Yoga Movies for Knee Ache
We’ve complied the highest 5 finest movies of yoga routines particularly designed to handle knee ache. Every of those movies will give you an efficient, protected solution to construct power, stretch these tight muscular tissues, and scale back irritation.
To make sure you are performing the poses appropriately, watch every video by means of as soon as earlier than you start. Bear in mind to take it sluggish and hearken to your physique. In case you expertise any ache or discomfort throughout your observe, cease and take a while to relaxation and modify the pose as wanted.
These movies are a good way to begin your journey in direction of a wholesome, pain-free life. So seize your yoga mat, clear an area in your front room, and prepare to begin feeling higher at the moment!
Knee Yoga Remedy by Yoginimelbourne
This 25 minute video focuses on strengthening and stretching the muscular tissues round your knees. You’ll need to have just a few props to completely participate on this observe: a yoga block, towel or blanket, and bolster.
Yoga for Delicate Knees by Yoga With Adriene
This 30 minute observe targets the complete physique with out placing any stress on the knees. You’ll need a blanket, bolster, or towel and, optionally a block. You’ll construct power and stability for the knees whereas deepening consciousness and ease.
Yoga to Strengthen + Soothe Your Knee Ache by Yoga with Allie Van Fossen
This 46-minute video focuses on soothing and strengthening the knee utilizing clear and detailed alignment. Two yoga blocks, a strap and a blanket are advisable to completely take part within the observe. The category begins on the again and progresses as much as standing about half-way by means of, and ends with a seated meditation.
Deep Stretch Remedy for Knee Ache Aid by YOGATX
This 20-minute yoga session is particularly tailor-made to assist ease any ache within the knees. This deep stretch session begins standing with easy power constructing workout routines, and completed up on the ground with a sequence of leg and hip stretches.
Yoga for Knee Ache Aid by Yoga with Yana
This 15-minute class for knee ache reduction is calming, light and sluggish, permitting you to drop deep into the asanas. Your complete observe is finished seated and in your again, so it’s a nice class for freshmen to comply with together with. A yoga strap is advisable.
Disclaimer
Everybody’s physique is exclusive and totally different, so please seek the advice of together with your healthcare supplier or bodily therapist earlier than you begin any new yoga observe. The data offered shouldn’t be used for diagnosing or treating a medical situation and isn’t supposed to switch skilled medical recommendation. Yoga will be a good way to ease knee ache and improve the mobility of the joints nevertheless it will also be dangerous if not accomplished if accomplished improperly or with out correct steering. Earlier than embarking on any yoga observe, it is very important seek the advice of with a medical skilled to make sure that the poses are acceptable for the person’s wants. It is usually vital to take care to keep away from positions that might trigger additional hurt.
