Yoga knee injury, yoga practice angle style when both knees press down knee pain how to return a responsibility?

1. When yoga practices the angle style, how does both knees press down knee ache to return a responsibility?
2. How to solve knee pain in yoga kneeling posture practice?
3. Yoga is good at sitting back is not straight, what reason can knee tilt?
4. What is the cause of knee pain in sitting posture of yoga heroes?
5. Can I practice yoga if I hurt my knee?

When yoga practices the angle style, how does both knees press down knee ache to return a responsibility?

There are two possibilities. The first is that there is something wrong with your knee, such as meniscus wear and tear.

Another possibility is caused by incorrect practice, such as overstretching the knee in the standing pose, overstretching the knee over the toe in the knee flexion, causing excessive pressure on the knee, and so on.

How to solve knee pain in yoga kneeling posture practice?

In any case, it is a big principle to find a way to activate the leg strength so that the knee is subjected to less force in order to protect the knee. Then how to do it in all kinds of kneeling positions?

The yoga kneeling posture is divided into several categories to explain how to protect the knee and how to solve the knee pain problem in each kneeling position.

1. The kneeling position represented by the four-corner bench

A, first look at the basic requirements of this kind of kneeling position.

Thighs perpendicular to the ground, arms directly below the shoulders, perpendicular to the ground.

The first focus is on the instep, press the instep down and lift the thigh up; you can also step on the ground with your toes and lift the thigh up. The second focus is to push the ground with the palms of your fingers and use this reverse thrust to lift your shoulders and chest up and tighten your abdomen. If you take a closer look, you can see that the knee is only close to the ground, but it is not the focus. Beginners can put a towel under the knee.

B, in the four-corner bench-based asana, such as cat tiger style and various variants, no matter how the posture changes, the basic requirements of the four-corner bench kneeling position remain unchanged. For example, in the dynamic cat-and-cow pose, you keep your limbs perpendicular to the ground and move your entire back up and down, rather than moving your body back and forth. The knees are not focused on, but on the palms and soles of the feet.

The following 👇 diagram shows that the supported legs and hands are stable. Move your body up and down.

2. The kneeling posture represented by the camel style

The basic requirements of this kind of kneeling position are thighs and hips forward, chest upward, instep and calf pressed down. Note that the calf, not the knee, is pressed down. In this pose, the calves and feet are the foundation. The weight of the body should not fall on the knees and thighs and expand the chest upward.

The same is true of this variant of the kneeling position. Ensure that the basic asana requirements remain the same. If you look at the two pictures below, you can feel the upward force just by looking at the pictures.

Below the 👇 picture, a powerful core force that pushes the whole body upward. The hip on the front of the thigh is still pushed forward.

The following 👇 diagram, the same.

3. Kneeling posture represented by crescent moon and horseback riding.

A, front knee. In this kind of kneeling position, the front knee is completely powerless. Knees do not exceed the toes, feet down, thighs tightened up, to the midline of the body, in fact, there is nothing wrong with the knees.

B, back knee. The back knee is the same as the front kneeling position. Press down on the instep of the calf. Tighten the thighs and lift up. The knees are almost overhead. So in this kind of pose, you can even keep your knees off the ground, 1 to 2 centimeters above the ground.

By the same token, no matter how the pose changes, the basic requirements remain the same.

In the 👇 picture below, the rear knee doesn't touch the ground at all, but you can feel the strength of the whole hind leg, thigh up and calf down.

The posture is changing, but the principle remains the same.

The world is changing, but the heart remains the same.

This is the balance and eternity that yoga gives us.

Pay attention to Fanyi and share health and beauty.

Thank you for inviting me.

Yoga is a seemingly simple exercise, but it is not at all simple inside.

When I was practicing yesterday, the teacher said

Yoga is about lifting weights as if light: it looks easy, but it's actually a feeling of exertion.

After the coach's correction, I feel like I've got a new life-- well, I feel pain all over my body (the picture comes from the Internet, send a nice picture to ease the pain, heh heh)

What is the situation of knee pain in the process of kneeling?

1. The point of force is not right.

Take a chestnut:

When riding, many people feel a pain in their knees.

In fact, the right thing should be like this:

1) the upper body is straight and the center of gravity is between the legs

2) press down the hip and roll the knee forward so that the muscles in front of the knee land

3) the calves and instep close to the ground are pushed down to reduce the force on the knee (picture from the network)

2. other parts of the muscles are weak or the joints are not open

Or give me a chestnut:

When I am on a four-legged bench, my knee sometimes hurts, which is the kind of pain that needs to be added with a yoga mat. I have never felt that my bones are so sharp. If there are more strengthened poses, that kind of sour, you know. (the picture comes from the Internet)

In fact, when doing a four-legged stool, the center of gravity needs to be evenly distributed on the arms, knees, calves and instep.

The reason for the solution is simple: find the part of the force and experience the feeling.

In the four-legged bench, keep the upper body do not understand, the calves and instep force to lift the knee slightly off the ground, hold for 30 seconds, find the feeling of force and apply it in the future pose can be solved.

Isn't it easy? (the picture comes from the Internet)

3. The knee joint is stiff.

(the picture comes from the Internet)

Still give me a chestnut:

When a hero in yoga does it, I believe many people feel that his knee is about to explode.

In this case, there is no need to force it. There is an easy way to solve this problem-- yoga brick.

Wouldn't it be much better to put the yoga brick under the hip and sit in the position of yoga brick 1AGU3? (the picture comes from the Internet)

In fact, the action in place is not the most important thing, the most important thing is to find a feeling and make yourself healthier in a gentle and safe way.

Yoga is good at sitting back is not straight, what reason can knee tilt?

The hip joint is tense and the surrounding muscles are tense and flexible. Doing more hip opening exercises can effectively help the hip to open flexibly. Beginners can put a blanket under the hip and let the hip sit in the front 2/3 of the blanket. so that the knee can be closer to the ground and extend comfortably downward and outward.

What is the cause of knee pain in sitting posture of yoga heroes?

Heroes sit:

Stand on the ground with your knees together, with your legs on both sides of your hips and the instep on the ground. Lean forward, lower your hips to the ground, and land on the ground between your feet. Lift both sides of the waist and torso and press the shins steadily against the ground. Keep your head, neck and back straight, with your hands on both thighs.

If there is knee pain during practice, you can put a cushion underneath. When I practice, I will put on Atmananda's positive yoga mat to prevent pain from direct contact with the ground!

This kind of pain requires a process, which is necessary in the course of practice. Anyone who has just started to practice will feel pain. With the long-lasting deepening of the practice, the pain will slowly ease until there is no pain. But it also depends on the length of time. It doesn't hurt if you sit for ten minutes, but it must hurt if you sit for twenty minutes. However, as you sit longer and longer, although it hurts, your skills will get deeper and deeper. My double-disc practice starts with separate practice. At the beginning of the scattered plate, I can't sit for long. For a little longer, I can't stretch my knee out. It takes a long time to knead it. In this way, a little bit of accumulation, now double plate for an hour and a half is no problem. However, my knee hurts when I sit up, and I need a massage for a while. It's absolutely comfortable to sit for half an hour to an hour. Come on! If it is the kind of stinging pain, it is recommended that you do not practice for a long time, mainly comfortable!

Can I practice yoga if I hurt my knee?

To go to the hospital to check whether it is a ligament or meniscus injury, generally speaking, you need to recover after the injury, and if you get a knee injury, you need to strengthen the leg muscles. Yoga can not practice overstretching, such as Yin Yoga, need to strengthen the leg muscle strength in order to better protect the joints.

Many yoga teachers begin to concentrate on yoga after joint injuries, as long as they practice selectively according to different needs.

Hello! I am glad to be invited to answer this question: "can you still practice yoga if you hurt your knee?" . This depends on the severity of your injury. If the injury is serious, you cannot practice yoga. If it is not very serious, you can practice yoga. Practicing yoga can treat knee injuries and enhance the flexibility of your knee joints. Do not blindly practice by yourself. Be sure to follow a professional teacher to practice, otherwise the knee injury will be more serious.

This is according to the situation, serious of course to rest or treatment, lighter, such as incorrect exercise caused by knee cartilage pain and so on, can be repaired through yoga practice. Another situation is the recovery after treatment, which can be helped by yoga practice. I have a friend who breaks his knee tendon by playing badminton and reconnects with steel nails by surgery. after a year's rest, he gradually begins to practice yoga. Now you can do a lot of yoga poses and cross your legs.

Whether you can practice yoga or not depends on the injury. The severity of the injury depends on the location of the injury. You also need to follow the professional advice from a professional doctor.

Yoga can improve the overall strength of the legs, which is good for your knees. But some positions can actually put extra pressure on your knees.

If you hurt your knee, is it safe to practice yoga?

Generally speaking, the practice of minor injuries is safe, while more serious injuries require self-cultivation. However, whether you practice at home or with the teacher in classIt's important to listen to your body.. If you practice with your instructor at the yoga studio, tell your instructor about your past or present injuries. This is the key to ensuring your own safety. This information will also affect the help the teacher gives to you in class.

Whether you can do yoga with a knee injury also depends on the type of knee problem

If the meniscus is torn (cartilage problems can cause special pain inside the joints), you may feel uncomfortable bending your knees completely when practicing yoga, so poses like baby poses can be difficult.

There are some movements that can keep your knees safe, such as arm balance and handstand-centered exercises. For poses that use more legs, as long as you are very careful about exercise, you can still practice. All yoga requires you to be very careful when practicing. In a sense, injuries can make you practice more deeply, because they can make you understand and adjust yourself better.

What simple modifications can you make in yoga?

Use a slower transition to prevent further injury or inflammation. Modify posture to reduce or eliminate irritation or pain. Skip poses that currently feel bad, or use assistive tools.

During yoga, there are two core elements of knee safety, especially for those who have suffered all kinds of injuries. It is recommended to avoid excessive knee bending during lunges and overstretching in the straight leg position.

Keep your knees slightly bent to stay safe. You can feel a bend, but others may not see it. This not only prevents overstretching, but also exercises the muscles around the knee to increase strength and support. If the knee is too tight on the ankle, don't bend so far.

Provides you with some knee correction options for common yoga poses:

• The soldier's II position changes to a triangular leg: "when you change from a soldier's II pose with bent knee joints to a triangle with extended knee joints, you can activate the leg muscles, especially the quadriceps, to avoid overstretching."
• Infantile posture: your knees are bent too much in this position and may feel uncomfortable-especially if you stay in a position for a long time. Place yoga bricks or other supports under your body.

Should I avoid certain postures?

Again, it depends on the injury. However, generally speaking, the safest positions are those that do not involve the knee, or those that bear little force on the negative knee.

When the medial meniscus is torn or the medial collateral ligament is injured, it is impossible to sit, triangle or bend the knee. If you have an injury to the anterior cruciate ligament, you must avoid standing positions like Warriors 1 and 2.

For people with knee injuries, other modified positions:

• Half-breaststroke: any posture can be achieved through appropriate adjustment, guidance and modification. But some deep knee positions, such as this one, should be "very cautious and moderate, using aids if necessary."
• Stand on your toes: in this pose, it is recommended to pay attention to the balance element of this pose, which requires extra strength and attention to help avoid knee discomfort.
• Lotus sitting: Lotus requires deep rotation of the outer hip, which can lead to knee pain, especially collateral ligaments, if forced or if the hips and knees are not flexible enough. Half lotus sitting is a good substitute. Whether you have a yoga brick under your knee or not, these sitting positions need to be rotated. But don't put pressure on the knee joint.

How do I know if yoga is right for my knee?

The most important thing: if it hurts, don't do it.. Any harm, you must be smart to ensure your own safety. If the posture doesn't feel right intuitively, please quit. No posture is worth going further, so as to avoid the risk of long-term or even permanent injury. Avoid or adjust any movements that cause severe pain or feel excessive tension on the knee.

If there is any harm, be sure to talk to your doctor and yoga teacher before practicing yoga. If there is no pain at all, today's yoga pose is not for you. That doesn't mean you'll never pose like this again. Please pay attention to how your body feels every day and adjust accordingly. In addition, you can try other parts of yoga, such as meditation and breathing exercises.