In the first yoga practices you may notice discomfort in the knees. Far from being a signal to abandon it, they indicate that we need to reinforce them.
Initiating oneself 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 this practice to recognize their strength, flexibility, stability and the state of their body.
It is normal to feel the intensity of stretching and extensions at first. However, if this intensity turns into pain, surely there is some cause that can be corrected.
WHY DO YOUR KNEES HURT WHEN PRACTICING YOGA?
One of the most frequent discomforts in those who start practicing yoga is knee pain. The knee is a joint that supports a lot of weight and wears easily, which is why it is so important to protect it.
Many knee problems are associated with hyperextension, which occurs when the knee joint is too flexible and the leg is overstretched, exceeding the point where it is straight.
Knee pain when practicing yoga can result from hyperextension of the joint, which is common in women. It can also reveal a misalignment.
Sometimes the misalignment of the knees is the result of feet with the arch sunken or too high, which cause one side of the ankle and knee to support more weight than it corresponds.
On the other hand, muscle tension can also lead to 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 “leaving” them. Explaining the discomfort, you feel to your teacher will allow him to guide you in the correct alignment so as not to overload your knees.
WHAT YOGA POSES ARE GOOD FOR THE KNEES?
Different yoga poses (asanas) can help you strengthen the muscle and tissue groups involved in your knees, protect your ligaments in times of stress, and lubricate your cartilage so your knees stay healthy.
Yoga increases the stabilizing action of the large muscle groups of the legs, strengthening the internal and external groups of the quadriceps and balancing them with the opposite action of the hamstrings and calves.
The most recommended postures to achieve this are:
- The warriors (virabadrasana). There are three variants of this posture, which are usually practiced together:
- Warrior I: Standing, take a breath and spread your legs apart by moving your left foot about one meter. Turn it 90º, and also the trunk to align your hips. From there, bend your left knee and, breathing deeply, raise your arms, parallel to the trunk, to the ceiling, joining your hands above your head. This way you will mobilize your hips and activate buttocks and legs.
- Warrior II: Take a side step, as in the previous position, but, on this occasion, do not turn the trunk. Keep your right foot firm and turn your left foot (the one you have moved) 90º, keeping your heels aligned. Bend your left knee slightly and raise your arms; On this occasion, perpendicular to the ground. Turn your head in the direction of the foot you have advanced and maintain the posture. Thus, in addition to activating the lower train and back, the arms are activated.
- Warrior III: In this variant, in addition to activating the muscles, balance is worked. Standing, lean forward and rest your hands on your right thigh. Take a step with your left leg back and raise your arms, at the height of your head, parallel to each other. Next, lift your left foot off the ground and raise your leg until it is aligned with your back.
- The chair (Utkatasana), which help strengthen the quadriceps and shins. To enter this pose, bring the palms of your hands above your head, with your arms stretched out. As you exhale, bend your knees, together, as if you were going to sit. Keep your trunk straight and your shoulders relaxed. Holding this pose for 5 breaths tones your legs.
- Symmetrical and asymmetrical forward push-ups, which stretch the hamstrings:
- The clamp (paschimottanasana): Sit with your legs straight, well glued to the floor, and your back straight. As you breathe in, raise your arms to the ceiling. Expile and lower your back slowly, from the abdomen, forward, until you reach your limit. Relax your shoulders and arms, keeping tension in your legs and holding the pose for 10 breaths.
- Hanumasana is an advanced posture, in which we stretch one leg forward and the other backward, with the hips parallel. It can require a lot of practice, but there are versions for beginners that help prepare the muscles to reach this asana, such as the ardha hanumanasana. On your knees, bring one leg forward, while keeping the back flexed. With your back stretched out, exhale and place your hands on the floor, leaning forward.
A constant practice with awareness is the best help for the health of your knees, as well as having them present when walking, going up or down stairs, bending your legs … Your knees give you signals to take care of them.
HOW TO PROTECT THE 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 cure, and this is especially true in knee problems because ligaments, once torn or deformed, hardly recover.
Joints cannot be healthy unless 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 positions in which the legs are stretched, the quadriceps must be contracted and active, raising the kneecaps but not crushing them towards the back of the joint. A basic matter. And use the quadriceps to support the knees, without hyperextending the joint.