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, a whole lot of issues might go mistaken right here.” You’re proper: Knee accidents are the commonest purpose for visiting an orthopedic surgeon.
Are some yoga poses dangerous for difficult knees?
It will depend 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 fact is, practically any pose might be injurious if achieved carelessly.
Frequent causes of knee ache
Knee ache is a typical grievance amongst people of all ages and might be attributable to a wide range of elements. Frequent causes of knee ache embody overuse, damage, arthritis, and gout. Overuse of the knees might be attributable to actions that contain repetitive movement, akin to operating or leaping, or the pressure of carrying heavy weights. Arthritis, together with osteoarthritis and rheumatoid arthritis, is the commonest explanation for knee ache, usually characterised by stiffness, swelling, and ache. Gout is usually attributable to an accumulation of uric acid within the joint and may also result in ache and swelling. Bursitis happens when the sacs of fluid that cushion and lubricate the knee joint turn into infected. Tendonitis is an irritation of the tendons that connect muscle to the bone and may trigger ache and problem with motion.
The 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 tips will 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 necessary 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 chance of damage. Observe just a few solar salutations or different warming sequence to get your physique prepared for deeper and tougher actions. - Decelerate. Listen. Breathe.
People are a visually oriented species, and all too usually, we method asana by “the way it ought to look,” twisting knees out of alignment to strike a pose. As a substitute, follow 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 on. - Don’t push, particularly when in ache
When practising yoga to alleviate knee ache, you will need to bear in mind to not push too arduous. It’s tempting to attempt to stretch out and stretch the muscular tissues across the knee as a lot as potential; nonetheless, this may really be counterproductive. Should you really feel any ache when stretching, you will need to again off and take a break. Pushing too arduous could cause additional harm to the knee and surrounding muscular tissues, so it’s important that you simply take heed to your physique and take it gradual. - 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 attributable to bone form or “lax” ligaments. This implies we have now to be additional cautious to not overcompensate for tight hips by rotating or “torquing” the knees. Nowhere is that this extra necessary than in Padmasana (Lotus Pose), however the ideas that instructor Susi Hately demonstrates in this video apply to different asanas as effectively. Even in asanas that don’t concentrate on the knees, it’s nonetheless necessary to follow correct alignment of your knees to different components of your physique. - Substitute or modify.
Throughout class, commerce difficult asanas for poses which can be kinder to the knees. (You probably did inform your teacher about your damage earlier than class, didn’t you?) Discover ways 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 might be an efficient method to modify poses and make them extra accessible for these with knee ache. For instance, chairs will help you attain poses with larger ease, permitting for a extra light stretch. Blankets and blocks can present additional assist on your knees, permitting you to remain in poses for longer and scale back the pressure in your joints. Moreover, straps will 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 follow additionally contains 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.
While you hear a instructor say “lock the knees” (ouch!), perceive this to imply “agency your knees.” It’d really feel as if your knees are ever-so-slightly flexed, however the supporting muscular tissues are robust, and the kneecaps are lifted somewhat than pushed again. - Be variety.
Lastly, whether or not you might be therapeutic an acute damage or accommodating a power situation, follow 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 follows. 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 might be invaluable for these affected by knee ache. Knowledgeable can present tailor-made workout routines and actions which can be particular to particular person wants. They will additionally present steering on correctly carry out the asanas and assist with any modifications that could be required. A licensed teacher can present useful recommendation on vitamin, life-style adjustments, 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’ve got power knee ache or simply want just a little additional assist, these asanas will help you are feeling extra snug and assured in your physique. Whereas some asanas could also be tougher for these with knee ache, it’s necessary to begin with primary poses and progress slowly and cautiously. Practising yoga often will help to scale 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, however it may also be dangerous if not practiced rigorously. This asana stretches the ankles, knees, hips, and thighs to scale 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 operate. - 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 an effective way to assist enhance the flexibleness of the hips, leg muscular tissues, and the knee joint. It additionally helps to open and strengthen the chest, shoulders, and higher again.
When practising Anjaneyasana, you will need to preserve the knee of the entrance bent leg aligned instantly over the ankle at an 90-degree angle. Doing so helps preserve the internal 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 strain, a folded blanket or extra yoga mat might be positioned below the knee to supply cushioning and assist. Low lunge is a superb various to Excessive Lunge or Warrior I. You’ll be able to advance to those tougher asanas after you’ve got constructed up your leg and core power. - Tadasana (Mountain Pose)
Some of the 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 ft consistent with the shoulders, permitting for a fair distribution of weight and strain 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 may scale back the strain and pressure on the knee joint. - Utkatasana (Chair Pose)
Utkatasana is a strong yoga squat that, with common follow, builds power in the quadriceps and calves. This creates extra assist and stability to the knee joint, which helps to scale back ache, pressure and damage. This pose may also assist to stretch the hip flexors, which may scale back strain on the knees. It’s a strong strengthening pose, so take it simple at first and slowly prolong your maintain instances to extend power. - Setu Bandha Sarvangasana (Bridge Pose)
This back-bending pose is a wonderful decrease physique strengthening train that may assist to scale 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 will help to alleviate ache and pressure. It helps to extend circulation within the knee joint, which will 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 will help ease knee ache by offering extra assist and stability to the world. 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 chilled, light and newbie pleasant asana that reduces knee ache, decrease again ache, anxiousness, hypertension, and menstrual ache. This pose works by bettering the flexibleness of the muscular tissues across the knee joint and gently stretching the encircling 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 easy seated twist that may scale back stress within the knee joint by stretching the encircling leg muscular tissues and releasing pressure. It helps to enhance knee mobility, by growing the flexibleness 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 scale back irritation. - Vrksasana (Tree Pose)
Vrksasana is a wonderful balancing pose to enhance stability and coordination whereas strengthening the legs, calves and ankles. This asana helps to extend blood move to the knee and enhance the general operate 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 will 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 end result from practising this pose stabilizes the knee joint and protects the knee joint from extreme power, which helps to scale back the chance of knee accidents. - Virabhadrasana III (Warrior III)
Warrior III is a strong, difficult and efficient balancing pose to supply aid 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. Practising this asana will help enhance focus and focus, in addition to enhance stability, which will help stop damage.
Finest Yoga Movies for Knee Ache
We’ve complied the highest 5 finest movies of yoga routines particularly designed to deal with knee ache. Every of those movies will give you an efficient, protected method 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 way of as soon as earlier than you start. Bear in mind to take it gradual and take heed to your physique. Should you expertise any ache or discomfort throughout your follow, cease and take a while to relaxation and modify the pose as wanted.
These movies are an effective way to begin your journey in direction of a wholesome, pain-free life. So seize your yoga mat, clear an area in your lounge, and prepare to begin feeling higher at this time!
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 totally participate on this follow: a yoga block, towel or blanket, and bolster.
Yoga for Delicate Knees by Yoga With Adriene
This 30 minute follow targets the complete physique with out placing any strain on the knees. You will want 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 beneficial to totally take part within the follow. The category begins on the again and progresses as much as standing about half-way by way of, and ends with a seated meditation.
Deep Stretch Remedy for Knee Ache Reduction 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 Reduction by Yoga with Yana
This 15-minute class for knee ache aid is calming, light and gradual, permitting you to drop deep into the asanas. All the follow is finished seated and in your again, so it’s a nice class for inexperienced persons to comply with together with. A yoga strap is beneficial.
Disclaimer
Everybody’s physique is exclusive and completely different, so please seek the advice of together with your healthcare supplier or bodily therapist earlier than you begin any new yoga follow. The knowledge offered shouldn’t be used for diagnosing or treating a medical situation and isn’t meant to exchange skilled medical recommendation. Yoga might be an effective way to ease knee ache and improve the mobility of the joints however it may also be dangerous if not achieved if achieved improperly or with out correct steering. Earlier than embarking on any yoga follow, you will need to seek the advice of with a medical skilled to make sure that the poses are applicable for the person’s wants. It’s also necessary to take care to keep away from positions that would trigger additional hurt.