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Namaste friends,
Let us focus on Yoga knee alignment specially for Virabhadrasana, For those with knee sensitivity or injuries, some common yoga poses can be inaccessible or uncomfortable. Fortunately, knee discomfort, as well as the risk of knee injury, can often be reduced through attention to alignment, a focus on particularly beneficial poses, and some simple modifications of others.
“Yoga could be good or bad.” Previous knee injury is a risk factor for a new knee injury, and yoga itself can place unusual demands on the knees. “Pushing these poses too much and too soon could lead to stress of cartilage and ligaments of the knee,” he says.
However, yoga can also benefit the knees. For instance, studies are showing that yoga can reduce knee pain and improve mobility in those with osteoarthritis of the knees (and also improve the mood of those with knee pain!).
Yoga’s ability to benefit the knees may depend not only on which poses we do, but on how we do them.
THE KNEE ALIGNMENT AND ACTIONS THAT MATTER
Knee alignment is especially important for those with knee issues. when knees are misaligned, “you risk tearing the internal structures such as the meniscus, but when in good alignment you strengthen the muscles surrounding the joint.”
Researchers have found that even minor misalignments of the knee can cause uneven pressure distribution throughout the joint, contributing to the deterioration of cartilage and to problems like osteoarthritis (OA). This suggests the importance of paying attention to alignment both in and outside of yoga class.
For optimal knee health, those who routinely experience knee discomfort could try the following suggestions on for size.
1. Avoid hyperextending your knees.
Repeatedly moving your knees “beyond” straight may degrade joint stability. For example, ACL injury is more likely to occur in those who hyperextend their knees. When you hyperextend, “you are no longer relying on muscles and [instead] fully relying on ligaments,” Reif says. “Over time, this may overstretch ligaments, reducing their vital protective function.”
Hyperextension in yoga could be particularly important to pay attention to, both because of the fact that we regularly do poses in which it is likely, and also because we often ask the hyperextended leg to take an unusual amount of weight. For instance, in triangle, the front leg, which so often hyperextends because of gravity, is supporting most of the body’s weight. In standing balance poses, a hyperextending leg may take all of the body’s weight. Students may then hold these poses for long periods, or place their hands on the shin of the hyperextended leg, increasing the stress to ligaments.
“Micro-bend the knee,” “Don’t lock the knee,” and “Don’t go past straight” are often helpful cues, as it can be difficult for yoga students or teachers to ascertain in the moment how much hyperextension is too much. Reif clarifies that “These generic cues err on the side of caution.” In his view, it’s important for teachers to use caution with students who have expressed that they have knee issues, as well as with students in the room who may have knee issues about which neither they nor their teachers are aware. To him, hyperextension is a risk-reward issue, one not worth the risk because the benefits of hyperextension are minimal.
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