The delicate knee joint is at risk in some yoga asanas., espeically if alignment is poor. Here, yoga and pilates teacher Sally Parkes offers an easy guide to keeping the knees safe during yoga.
As a sports person and now avid yogi, I first came to yoga to heal a knee problem I had from overuse and long term misalignment caused by cycling and long distance running.
At that time I was unable to put any weight on my knee whatsoever and going upstairs was extremely painful.
I soon learnt that that it was a condition called Condra malacia patella - a common complaint where the knee cap is out of alignment.
As a result, this causes friction under the patella when engaging in any movement requiring the knee to bend.
As I couldn't run or cycle anymore I started practising hatha and iyengar yoga so I would still get some exercise without causing myself more damage.
Healing qualities of yoga
It wasn't long before I realised just how powerful the healing qualities of yoga are. With a lot of patience, from both myself and my teacher, and attention to detail, my knees gradually started to get back to normal as the misalignment started to correct itself.
I now teach hatha yoga and find knee problems are the most common complaint from students. So why is the knee so easily injured?
A lot of the problem comes from when the knee is flexed or bent, which is most of the time, as this allows movement. When the knee is bent or flexed, the supporting ligaments have to become lose to permit the flexion. As a result, the stability is then decreased and any impact to the knee is potentially damaging.
Therefore, when practising yoga, we need to use awareness and attention to detail when we are doing postures that require the knee to be flexed.
Common errors
A common misalignment I see alot is in Warrior I and II. I often see beginners practice this posture with the knee lined up over the toes, and then dropping in towards the big toe.
This not only encourages the tendon to overstretch, but also results in the inner thigh muscles shortening, and the outer lengthening.
Over time, this can actually pull the patella to one side any misplacement of the patella can result in friction under the knee cap and wear and tear on the cartilage, and as I found out, a lot of discomfort.
The knee should be lined up directly over the ankle as this not only helps to protect the patella tendon, but also strengthens the connective tissue that runs around and through the knee joint.
In addition, the joint should be lined up over the second and third toe so the quadriceps are equally engaged and the knee if stabilised as much as it can be when in a flexed state.
Stay safe in Triangle pose
A much more stable position for the knee is in Trikonasana, as the knee is extended. All its components, the head of the femur, tibia and fibula, fit together perfectly and the connective tissues are taught, and so are in a more supportive state.
This is only the case however, if the thigh muscles, quadriceps, are active, so the patella actually moves upwards slightly towards the thigh. This indicates that the muscles are shortening during contraction, and therefore signals stabilisation.
I often see this important component overlooked during Trikonasana and the posture being practiced with the quadrideps relaxed, but it is this attention to detail that helps to bring strength and stability to the body, and is very much worth paying attention to.
Beware of...
There are a number of postures that yogi's should be cautious of, especially if there is an existing injury in the knee or tightness elsewhere in the body, especially in the hips.
Tight hips effect the movement in the knee joint as the two joints are inextricably linked and cannot help but affect each other when engaging in any kind ok movement of the lower extremities.
Postures to be wary of include Supta Virasna, (Reclining Heroe Pose), Gomukhasana (Cow Face Pose) and Padmasana (Lostus Pose).
Whist these are wonderfully beneficial postures when done correctly, they are very strong on the knees and require a certain amount or rotation as well as flexion of the knee joint, thus putting it in a vulnerable position.
It is advisable to build up to these postures gradually by firstly working on opening the hips, with postures such as Baddha Konasna, (Cobbler Pose) or a supported Virasana or Supta Virasana, whereby a bolster is placed under the spine so the knees do not need to flex so deeply.
In the same way, block can be placed under the hips in Gomukhasana to help protect the knees. With patience and regular practice, the hips will open, allowing the knees to be stretched and strengthened according to the individual's abilities.
A few simple guidelines
This all may appear to be a lot to take onboard initially, but there are really just a few simple principles to bear in mind when going about your practice.
Always pay attention to where you knees are and how they are feeling, especially during postures that require the knee to be flexed. Never force a posture and remember that the hips have a big effect on the knees, so it is worth working on opening these too.
Eventually, with regular and considered practice, your hips will feel more open, your knees stronger and your body moving more freely than you thought possible.
Sally Parkes has been practising yoga for ten years and teaching for six years. She has a degree in Sports and Exercise Science and is also a qualified personal trainer and pilates teacher. To contact Sally see www.sallyparkesyoga.com - or email sallyparkesyoga@hotmail.co.uk
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