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Yoga For Knees That Don't Fold

 

Yoga for People with Knee Pain and Osteoarthritis

Knee pain and limitations getting on the floor shouldn't stop you from enjoying the benefits of yoga. This article tries to give you tips to not only overcome the limitation but use Yoga to improve flexibility, strengthen muscles, and even reduce pain – all without putting undue stress on your knees.


Embrace Modifications:

  • Use Props: Blocks, bolsters, and straps can elevate your body, improve your form, and take pressure off your joints. Use them liberally!
  • Focus on seated and standing poses: Explore a variety of yoga styles that emphasize these postures, like Hatha, Iyengar, or chair yoga.
  • Listen to your body: Pain is a signal to modify or stop. Don't push through discomfort.

Gentle Poses for Knee Relief:

  • Chair poses: Utilize a sturdy chair for balance and support in poses that mimic standing postures but reduce strain on your knees. Examples include Virabhadrasana (Warrior) variations done with one hand or both on the chair for support, Trikonasana (Triangle Pose) with one hand on the chair and the other reaching up, and Utthita Hasta Padasana (Raised Arm and Leg Pose) seated with one leg extended forward on the chair and the other leg reaching back.

  • Wall support: Use a wall for stability in poses that can otherwise aggravate knees. Adho Mukha Svanasana (Downward-Facing Dog) can be adapted by placing your hands on the wall shoulder-width apart, with your hips elevated and in a tabletop position. Virabhadrasana III (Warrior III) can also be done with a wall behind you, one hand reaching forward and the other extended back for balance as you lift one leg off the ground behind you.

  • Supine (lying on back) and side-lying poses: Use a couch or a bench. These poses are excellent for stretches and strengthening without knee strain. Explore variations of Setu Bandhasana (Bridge Pose) with blocks under your hips for added lift, Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose) with a strap around your foot to gently pull it towards you if reaching the big toe is difficult, and Marjariasana (Cat Pose) and Bitilasana (Cow Pose) for gentle stretches of the spine and core.

Safety Tips:

  • Warm up before and cool down after: Gentle stretches and light movement will prepare your body and promote recovery.
  • Maintain proper alignment: A certified yoga instructor can guide you in proper form to avoid further knee strain.
  • Consult your doctor: Let them know you're starting yoga and discuss any limitations you might have.

Remember, consistency is key. Even a short, gentle yoga practice most days of the week can significantly improve your knee health and overall well-being. Breathe deeply, listen to your body, and enjoy the journey towards a stronger, more flexible you.

Dr. Naveen Chowdary Tummala

SCOT : Dr. Naveen's Bone and Joint Clinic, Sholinganallur.

9094567894, 9094567893

Google Page for Details & Directions

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