Knee protection 💙
just because jon snow had no problem ‘bending the knee’, doesn’t mean it’s an effortless experience for everyone... 😂 #yogihumor
ok, i know that joke deserves a massive eye roll, but the truth is, the thought of getting into certain yoga poses - especially ones that require deep hip rotation - warrants the very same response for many. accessing these postures can be painful or uncomfortable on the knees, particularly if the required flexibility isn’t quite there yet.
it’s so important to protect our knees - they are the largest, most complex, and perhaps the hardest working joints in our body! they literally absorb the shock of maneuvering us through every day life. 💃🏻🤾🏻♀️⛹🏻♀️
luckily we can modify these poses to still reap the benefits but without the pain or strain! now isn’t that the bee's knees?!
🐝🙊 (ok, i’m done, i promise!)
1️⃣ toe stand - this pose requires deep external hip rotation in the elevated leg & demands an intense bend in the knee of the supporting leg. try limiting the bend in both knees to 90 degrees. it’s still a great hip-opener & challenging balance, plus there’s an additional thigh-burning bonus in this variation! 🔥
2️⃣ skandasana has an incredibly deep bend in the lunging knee. keep it to 90 degrees & you might notice it actually requires more strength to hold this way! 💪🏼
3️⃣ reclining pigeon will provide the same hip-opening benefits as the upright version, but without the body weight putting pressure on the knee joint. keep the toes of the front foot flexed to activate the muscles around the knee.👌🏼
4️⃣ weight-bearing postures can be an issue for those with hypermobile joints. keeping a small bend in the knee is one good modification, but taking a reclined variation provides a great stretch without putting pressure on the joint.
the last slide has some poses to help
strengthen the muscles around
the knees. 👉🏼 check my stories for a few tips on these 3 postures!
tag a friend who would find this helpful & let me know if you want me to share more tips & tutorials! ❤️