Strengthen the knees with the practice of yoga

Getting started in the practice of yoga means entering a path of self-knowledge whose first stop is the body.

Those who begin to perform this exercise usually begin through that practice at recognize their strength, flexibility, stability and the state of their body.

It is normal that at first you feel the intensity stretches and extensions. Nevertheless, If this intensity turns into pain, there is probably some reason it can be corrected.

Why do knees hurt when practicing yoga?

One of the most frequent discomforts in those who start practicing yoga It’s knee pain. Knee is a joint that supports a lot of weight and wears easilyThat is why it is so important to protect it.

Many knee problems are associated with their hyperextensionwhat happen when the knee joint is too flexible and the leg is overstretched, past the point where it is straight.

Knee pain when practicing yoga can be the result of hyperextension of the joint, something common in women. It can also reveal a misalignment.

Sometimes the misalignment of the knees is the result of feet with a sunken or too high arch.which cause one side of the ankle and knee to bear more than its fair share of weight.

On the other hand, the muscle tension it can also cause knee pain and injuries.

If we notice these discomforts, we must take into account how the body is aligned in each posture, and when “entering” and “exiting” them. Explaining the discomfort you are feeling to your teacher will allow them to guide you in the correct alignment so as not to overload your knees.

What yoga poses are good for the knees?

Different yoga postures (asanas) can help you strengthen the muscle groups and tissues involved in the knees, protect the ligaments in times of demand and to lubricate the cartilage so that the knees stay healthy.

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Yoga increases the stabilizing action of the large muscle groups of the legs.strengthening the inner and outer groups of the quadriceps and balancing them with the counter action of the hamstrings and calves.

The most recommended posturess to achieve this are:

The Warriors (virabadrasana). There are three variations of this posture, which are often practiced together: Warrior I: Standing up, take a breath and separate your legs by moving your left foot approximately one meter. Rotate it 90º, and also the trunk to align your hips. From there, bend your left knee and, taking a deep breath, raise your arms, parallel to your trunk, up to the ceiling, joining your hands above your head. This way you will mobilize your hip and activate glutes and legs.Warrior II: Take a side step, as in the previous position, but this time, do not twist the trunk. Keep your right foot steady and turn your left foot (the one you moved) 90º, keeping your heels aligned. Slightly bend your left knee and raise your arms; this time, perpendicular to the ground. Turn your head in the direction of the foot you have advanced and hold the position. Thus, in addition to activating the lower train and the back, the arms are activated.Warrior III: In this variant, in addition to activating the muscles, balance is worked. Standing up, lean forward and rest your hands on your right thigh. Take a step with your left leg back and raise your arms, to the height of your head, parallel to each other. Next, lift your left foot off the ground and bring your leg up until it’s in line with your back.The chair (ukatasana)that helped to strengthen quadriceps and shins. To come into this pose, bring your palms together above your head, arms outstretched. As you exhale, bend your knees together as if you were going to sit down. Keep your trunk straight and your shoulders relaxed. Holding this pose for 5 breaths tones your legs. push ups forward symmetrical and asymmetrical, which stretch the hamstrings: The pincer (paschimottanasana): Sit with your legs stretched out, flat on the ground, and your back straight. As you inhale, raise your arms toward the ceiling. Exhale and slowly lower your back, from the abdomen, forwards, until you reach your limit. Relax your shoulders and arms, keeping tension in your legs and holding the pose for 10 breaths.Hanumasana It is an advanced position, in which we stretch one leg forward and the other backward, with the hips parallel. It may require a lot of practice, but there are versions for beginners that help to prepare the muscles to reach this asana, such as the ardha hanumanasana. On your knees, bring one leg forward while keeping the back bent. With her back straight, she exhales and places her hands on the floor, leaning forward.

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A constant practice with awareness is the best help for the health of your knees, as well as keeping them in mind when walking, going up or down stairs, bending your legs… Your knees give you signals to take care of them.

How to protect knees when practicing yoga?

In the long run a subtle but chronic misalignment can wear down the meniscus unevenly and cause discomfort and even arthritis.

Prevention is more effective than cureand this is especially true in knee problems because the ligaments, once torn or deformed, hardly recover.

Joints cannot be healthy unless that the muscles that support them remain strong and flexible, for which stretching is essential.

Yoga, Pilates, Tai Chi, and other disciplines can help with postures and exercises that prevent pain and help rehabilitate injuries.

In the postures in which the legs are stretched, the quadriceps must be contracted and active, elevating the kneecaps but not crushing them towards the back of the joint. a basic question. And use the quadriceps to support the knees, without hyperextending the joint.