Knees when practicing iyengar yoga are subject to great and constant pressure. So how can the practitioner ensure the safety of this area when practicing? Let’s see the answer now.
Iyengar yoga requires the knees to work a lot with standing movements, knee bends appearing with dense frequency. Keeping the knees safe when practicing iyengar yoga is always one of the top priorities of the practitioner.
Iyengar yoga: knee-dominated activity
Some people come to yoga when their knees are not very strong (due to congenital or arising problems in the knees). They believe that practicing difficult movements will help them overcome it. However, in reality, they suffer injuries due to carelessness or overtraining and have to delay training to wait for recovery.
Many people practice yoga to improve knee function
For example, supta virasana (reclining hero pose) will bring the practitioner’s knees to the limit and it is also very difficult to tell if there is a problem with the knee. So what does an iyengar yoga practitioner need to do to protect their knees?
Nothing is more suitable than a seasoned yoga teacher in this case. However, certain rules in training will help the practitioner actively prevent knee injuries effectively!
Correct and sufficient understanding of the knee
The knee is the meeting place of three groups of bones in the lower body: the shinbone, femur, and patella. Two crescent-shaped pieces of cartilage (meniscus) are located between the shin bone and the femur.
They act as cushions between these two bone regions, and are responsible for absorbing impact forces during activity, activity and exercise.
The three groups of bones are also linked together by two groups of ligaments, the cruciate ligament and the collateral ligament. The cruciate ligament crosses below the kneecap, and the knee ligament runs along the outside of the kneecap. The muscles in the legs help the ligaments work properly and keep the skeleton stronger.
“Unfortunately, the mechanism of the knee is not suitable for the daily activities of modern people,” said Stephen Messier, a professor at Wake Forest University in North Carolina (USA). In fact, they are designed to run and chase prey instead of walking or jogging. So the knee won’t reach its full potential if people just do normal activities without exercising.”
According to annual statistics in the US, nearly 11 million people visit their knees every year, and the most orthopedic surgeries are performed on the knee compared to other areas of the body. Typically, the number of 1.2 million cases in 1996.
Not only that, about 21 million Americans have osteoarthritis of the knee. This condition can easily lead to dangerous complications, especially for the elderly.
How to protect knee joints when practicing iyengar yoga
1. Avoid excessive knee strain
When the joints are overstressed, it is easy to cause injury. For the knee, movements that require straightening the legs such as triangle pose, back stretch posture, if not practiced correctly, will lead to negative effects on the knee.
If you want to stretch your knees as much as possible, bend your legs slightly while standing (mountain pose) during your warm-up and try to distribute your weight evenly across all four corners of your feet. When performing the back stretch, place a rolled up towel under your feet to avoid straining your knees from excessive iyengar yoga practice.
If you are a newbie, you should avoid performing difficult poses that require high technique
2. Put the knee in the right position
For movements that require deep knee flexion, such as warrior 2 or extension angle pose. First, the practitioner should correct the position of the knee flexion above the ankle and align the kneecap with the second toe.
For poses that require one front foot and one back foot, you should pay attention to place the back foot as gently as possible to create a pivot point and lift the other foot (if the movement requires it) very slowly.
If the flexion point of the knee is in line with the big toe because the sole of the foot is in strong contact with the floor, the practitioner will suffer pain because the knee has to bear a great deal of pressure from the body’s weight.
3. Pay attention to potential signs
Knee injuries when practicing iyengar yoga do not come in a minute of carelessness (except for very severe injuries). They accumulate from day to day without the practitioner noticing until the pain becomes stronger and prevents exercise. Therefore, practicing the right technique is always a top priority, not only in yoga but also for any sport.
Avoid knee pain and injury with yoga https://www.yogajournal.com/lifestyle/knee-deep-yoga Accessed: 20/6/2020
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.