Pain in the knee while practicing yoga

What you need:

• possibly. a yoga block

Basic precautions for acute joint pain

Step at yoga If you experience knee pain, you should pay particular attention to performing the exercises carefully and in a way that is gentle on the joints. The following recommendations will help you.

• Pain that occurs directly at or in the joint should by no means be tolerated while practicing. Immediately release the pose enough to make the discomfort go away, then try (using Your yoga teacher) to adjust the exercise appropriately so that you can do it painlessly can.
• If the pain is permanent or noticeable with every movement, for example due to inflammation, it can be It may also be necessary to avoid any strain and to keep the knee still until the symptoms improve.
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• In the case of acute complaints, avoid jumping into postures and other jerky movements in any case, as you will not be able to exercise enough control to protect the joint.
• In sitting postures with crossed legs such as Svastikasana or such as Janu Sirsasana, in which If the leg is bent, the knees should not "hang" freely in the air, as this puts unnecessary strain on them will. Sit higher so your knee is on the floor, or use a yoga block to support it.


Lunges - Instructions

In sporting areas such as cross training, fitness, weightlifting and yoga, ...

This is how you ensure correct knee alignment while practicing yoga

In the so-called standing postures in yoga, the knees have to bear almost the entire weight of the body. In order to avoid unnecessary or even excessive stress, it is above all a matter of correct alignment.

• In yoga postures in which the legs are straight and parallel to each other, such as Uttanasana, the knees should be fully extended to relieve pressure on the kneecap.
• On the other hand, avoid overstretching the joints. So don't just push your knees through, but keep your legs slightly bent and pull You then actively move the kneecaps and all of the front hamstrings up to the legs stretch.
• If a leg is turned outwards, for example in Utthita Trikonasana or Virabhadrasana II, you must make sure that the knee does not deviate inwards or outwards. Many yoga students tend not to twist the leg enough, which leads to one-sided stress on the joint surfaces.

In addition to these techniques for preventing knee problems and avoiding pain, there are also therapeutic measures in yoga to treat such problems. However, this should only be learned and carried out in cooperation with an experienced and appropriately qualified yoga teacher.