Safe knees in yoga

Safe knees in yoga

Knees in yoga are extremely traumatized.

Yoga Teacher Training Course in India is a very demanding discipline for the knees. On the one hand, it can help solve problems that cause pain and injury, but on the other, it can make them worse. It all depends on how we approach the practice.


Knees in yoga are extremely traumatized. In addition to typical mechanical injuries, the most common cause of knee problems is an imbalance in the joint and inefficient exercise or stretching causing damage to the tendons, ligaments and cartilage.

Here are three basic rules that will help you take care of your knees in yoga:

  • Listen to your body. Pain is not to fight it . Pain is a signal that we are approaching a dangerous border. To ensure safe training, we must respect these limits.
  • Avoid hypertrophy. Unfortunately, very few people are aware of how dangerous the effects of exercising (not only yoga, but also any other activity) in an upright knee position. Not only that, few people are even aware of the fact that these gaps are.
  • Accurate performing of asanas , paying special attention to “alignment”, i.e. alignment (in this case the relationship between the axes of the legs, knees and feet will be the most important). The first rule is placing the knee above the heel, and thus maintaining the perpendicular plane of the tibia relative to the floor in such positions as Virabadrasana I and II, Anjaneyasana , or Parshva Konasana .


Knee rotation

The second thing to look at is possible knee rotation.

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Most often we meet with rotation inwards. When the inner parts of the legs are tense and the weak external muscles are not able to counter the centripetal force, we notice that the knees escape inward.

In extreme cases, this will be visible already in a standing position, while for most of us the problem will be noticed only in specific asanas, such as Warrior II .


Whoever observes this problem should pay special attention to stretching the adductors and strengthening the outer thighs and buttocks.

We can correct this defect in the following asanas: Virabadrasana I and II Trikonasana and Parshva Konasana

Let’s remember, however, that incompetent execution may aggravate the problem.

So let’s pay attention to doing them as accurately as possible (observing all of the above rules) even if it means that you can’t keep them as long as usual. Beginnings will be difficult, but when you strengthen the right muscles you will balance the dynamics of the knee joint, which will prevent joint destruction and help avoid injury.

knee rotation

Positions in which you should be especially careful about your knees. If pain occurs, replace it with the alternatives given:

  • preparation for Eka Pada Rajakapotasana . This position perfectly opens the hips and can bring great relief to tense loins. However, if you feel too much strain on your knee, try reducing the angle of inclination of the front calf. If this did not help, you can lie on your back, cross the ankle with the thigh of the opposite leg and pull them towards you. The stretching effect will be similar and the knee joint will avoid strain.
  • Virasana – the hero’s position, and in particular the lying version, is a great challenge for the knee joints. If you feel anything but stretching here, it is better to avoid this asana. You can replace Virasana with a very similar Vajrasana position.
  • Padmasana – with a large short circuit in the hips, the lotus position will twist strongly and strain the knees. So if, instead of opening in your hip joints, you feel discomfort in the knee area then you should start with the easier option. Preparation for the lotus will be a semi-lotus in a sitting or standing position.
  • If for some reason you feel that the lotus position does not serve your knees at all, you can always sit in Sukhasana, or the cross-legged position. Remember that your health is more important than keeping up with the group


Get in Touch: YTTI, Tapovan Rishikesh, Uttarakhand, 249201, India +91-9319065118

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