Quick Tip For Beginners: Managing Knee Pain in Standing Postures

Many beginner  students of yoga experience knee pain while performing standing postures; particularly when the knees are bent. This is prevalent in postures like Warrior 1 and 2 (lunges for the common man). Causes for the knee pain are many : previous injuries,  hyperextension of the knee, weak quads/thigh muscles to name a few. Furthermore, there is a tendency to shift the weight to the knee  joint due to wrong alignment in the posture.

Standing postures when done correctly can in fact, reverse this pain by strengthening the muscles around the knee.

Below are some tips to ensure you don’t aggravate the pain during your asana practice:

• There is no necessity to bend the knees to 90 degrees if it causes pain in your knee joint. As you get into the asana,  bend the knees only until the point where there is no pain and hold that position. Consistent practice is key. With time, the pain will lessen, you will regain muscle strength along with the ability to bend the knees to 90 degrees.
• Ensure that your knees are aligned and on top of the respective ankle ( They should not overshoot the ankle).
• The knee  has a tendency to flay inward or outward, especially in postures like Goddess. This will further aggravate the injury in the long run. Always take a moment to check your knee position, and if required, gently use your arms to activate the thigh muscles and push the knee back to position.
• While performing any standing balancing posture like Tree/Vrikshasan, ensure engagement of the thigh muscle by pulling the knee caps up. This will prevent knee hyperextension.

If you are unable to lift the knee caps up, supine leg lifts are your savior. It is a great posture to regain quad strength and prevent knee pain.

How to perform supine leg lifts:

•  Lie on your back with the lower back/sacrum  flat on the floor.
• Keep the left knee bend and the left feet on the ground.
• Slowly and with awareness, raise the right leg up to your maximum capacity with the lower back still on the ground. Pausing up for a breath, gently lower the leg to hover above the ground and repeat.
• To ensure your thigh muscles (Quads) are engaged, point the  toes  of the moving leg towards you while the heel goes away from you.
• Perform dynamically five to ten times on each side. This is a must do practice for all beginners. In addition to strengthening the thigh muscles, it  is a great core work out.

Next time when you practice, remember these tips and enjoy your asana practice rather than working with pain.

Written by:

Hema Laxman, RYT 200.

Owner, Flamingo Yoga, Lifestyle and Wellness.