4 common mistakes in yoga can cause knee pain

Common mistakes in yoga cause knee pain

Yoga is known for its healing power and the ability to transform your body and mind. However, it is also a method of physical exercise and is usually quite powerful. Therefore, if not done properly, it can cause pain or even serious injury.

A friend of my physician recently said that he never saw many muscular problems, the cause of yoga origin. And by the word "problem", he refers to breaking, tearing, tearing and disc herniation. All of these can disrupt the daily practice of yogis.

I'm not trying to create a barrier to your workout. I just want to help you know how to protect your beloved knee by providing some knowledge to keep you aware of the potential risks of yoga. After all, I want to see you have a healthy body and experience yoga with confidence and long-term.

This week we will focus on the knee joint. For a more in-depth look at how the body functions in postures, you can read Leslie Kaminoff's excellent Yoga Anatomy book.

For this purpose, I have advanced the complex structure of the knee into the instructions that you can use in the next practice, knowing that you are avoiding potential traumas and aiming for balance. in each practice.

We will focus on the common mistakes that can cause knee pain and prevention. The following four postures illustrate how the knees may deviate from the rostrum during yoga, and when alignment rules are applied throughout the workout, you can also use these exercises. This is to control the other postures.

An added bonus is that when your knees are freed, you gain more strength and stamina, your body will gain the most flexibility.

4 HELP PLEASE TRANSFER FROM THE STRONG STYLE

Pre-warm up with 3 to 5 suns and remember to keep your breath deep and slow through the nose during the exercise.

1. HIGH LUNGE

Starting from the dog's face When you step one foot forward to prepare for the High lunge position, you want to touch two straight points immediately:

• The foot steps towards the thumb in the same direction (right leg near the right hand thumb), not between the hands.
• When lifting, this position will make your knees wider, straight from the hip, not the knee to the center, and off the hip. The weight on the knee will be balanced.
• In this preparation, your toes and fingertips will be on the same straight line and your feet will move forward rather than backward.

When you lift a person, the front of the knee is down, the knee is straight on the heel, or closer to the human body, not beyond the foot, putting pressure on the front of the knee.

Apply: Any standing posture when you step forward with your knee in front of you like Warrior I & II, Side Angle, Reverse Warrior Pose Reverse Warrior, Chair Pose, Eagle Pose.

2. CHI BINH I (WARRIOR I)

Mind your hind legs in this posture. A principle for the safety of the knee to observe: the toes, the knees and the center of the hips need to be directed at the same angle.

This means that if your posterior toes are facing out at a 45 degree angle, your knees should also rotate in the same direction as the toes - facing 45 degrees. The problem that comes from the common but inaccurate guide to knee damage is "Keep your hips perpendicular in the Warrior Pose." I hear this in so many Yoga classes - and it's an anatomically wrong arrangement.

With a 45 degree angle to the hind feet, if you try to turn your hips 45 degrees ahead, your knee joints will be subject to twisting. Sometimes twisting in yoga is good but in this case the knee is not intended for twisting and doing so will cause chronic twinges or serious injury.

So when you are in Warrior I, allow your hips to open just enough to center the thighs and hips at the same angle to your toes and knees. In the Warrior I position, for example, with the right leg stepping forward, the hip must also be oriented diagonally to the right rather than completely open as in the Warrior II position or completely perpendicular to the front like the High lunge posture posture that with the hind legs raised to make the forward rotation of the hip still keep the knee safe.

From the hips, turn your upper torso forward, not from the pelvis but from your ribs, heart, shoulders and head. You will feel the core muscles and back muscles are activated while still maintaining the space and freedom of the knees and hips.

Application: Any standing posture with a stable foot like Warrior I, Angle Position, Triangular Position, Reverse Warrior Position (actually watching the knees in these positions), Pyramid (Parsvottanasana) posture, Malasana posture .

3. TAM TOURISM

In these straightforward postures, focus on the pillow first. You can easily:

• Lock the knee joint and place the weight on the joint instead of activating the leg muscles to support.
• Too strong pressure on the knee joint or excessive stretching behind the pillow.

Instead, hold the microbend slightly so that you do not squeeze the joints and relax the muscles. Make sure your muscles are around your thighs and knees and press your foot down as if you are pedaling the accelerator pedal.

Apply: Any posture with straight forelegs and bearing such as Parsvottanasana posture, Warrior III posture, Half moon posture, Posture posture, Standing posture Splits)

4. LIFE STYLE

This posture requires turning the forelegs out and this puts significant pressure on the knees, especially when the quadriceps (thighs), hips (inner thighs) or hips (hips) of the hips you are strained

As you bend forward, the pelvic tilt stretches the muscles around your knees. If the routing is wrong, the knee joint will suffer from excessive pressure.

So, when you enter the dove posture, you often make these three mistakes and the solution is:

• Folds your feet

Bending the legs will cause the leg to turn out again, resulting in the knee knees when you bend forward. Instead, stretch your feet, but point your toes opposite and push forward from the soles of your feet, just like when you're wearing high heels. This will allow the foot to rotate more freely, releasing pressure on the knees.

• Grasp your feet and pull them forward so that your legs are parallel to the top of the carpet

Bringing the forearm forward does not make the posture more advanced. In fact, pulling your foot forward or hooking your foot around your wrist, the knee is placed next to the other wrist, meaning that you are trying to bring the forearm forward to achieve a look like this posture, At the same time, you may also be seriously injured in the knee joint.

From now on, never use your hands to grasp your feet in this position. Instead, turn your feet toward the opposite hip fold and make sure your hips are straight (do not turn your body to lie on your hips).

Then, to go deeper if you feel your knees are comfortable, you can move your knees a little wider and your hind legs stretching backwards. The front knee will be in front of the hips or slightly wider, and you may repeat this correction (knee wider, hind legs) several times. But do not wait until you feel too tight to bend forward, always remember that folding the pelvis forward will increase the pressure on the knees. So reserve a reserve for the front bumper.

In this way, your legs and feet will be moved forward naturally without using your hands.

• Let the hips lower too low when your knees hurt

For some people, when knees bent forward in the pigeons posture and lowering the hips, they can stretch the quadriceps and knee before tensing the knee before stretching the hips. If you experience knee pain before stretching, fix your front leg muscles first, using a roll or yoga blanket to raise your hips first.

Allowing the quadriceps to relax gradually by lowering the height of the cushion will gradually help you to work on the hip without over-knee pressure.

Apply: Any pose rotating legs such as Ankle to Knee, Gomukhasana, Lotus or lotus position (I do not recommend the lotus position. Flying Crow, Supine Pigeon, Janu Sirsasana