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

Comments

Falls Prevention in Toilets and Bathrooms: Essential Strategies for Safety

Falls are a significant concern in bathrooms and toilets, especially for older adults and individuals with mobility issues. The combination of slippery surfaces, confined spaces, and the need for physical maneuvering makes these areas particularly hazardous. However, with thoughtful planning and the implementation of various safety measures, the risk of falls can be greatly reduced. This article outlines key strategies and interventions to promote safety in toilets and bathrooms. 1. Install Grab Bars Grab bars provide essential support and stability in bathrooms. They should be strategically placed near the toilet, shower, and bathtub. These bars help individuals maintain balance while transitioning from sitting to standing or stepping in and out of the shower. When installing grab bars, ensure they are securely anchored to the wall and can support a person's weight. 2. Use Non-Slip Mats and Strips Wet floors are a common cause of falls. Non-slip mats should be placed inside and ...

Robotic Knee Replacement Surgery: Hype or Hope?

For individuals living with chronic knee pain, the decision to undergo surgery is significant. It's filled with questions about accuracy, recovery, and long-term results. The recent advent of Robotic Knee Replacement has added a new dimension to this decision-making process. Is it a genuine medical advancement or simply technological hype? The consensus among leading orthopedic specialists is clear: when applied correctly, robotic assistance is a transformative tool that significantly enhances surgical outcomes. At SCOT Bone & Joint Clinic , we leverage this technology to turn patient hope into a tangible, pain-free reality. Beyond the Hype: What is Robotic Knee Replacement? It's crucial to understand that the robot does not perform the surgery autonomously. Instead, think of it as a high-precision GPS for the knee. The surgeon remains in complete control, guided by real-time data and unparalleled accuracy. Systems like MAKO or Cori f...

INJURY CANNOT STOP HEROES SERIES Part 1 : Sachin Tendulkar - The God Of Cricket

this is the first of the series on Injuries Cannot Stop Heroes. Who better than my favourite sportsperson of all time. Easily India's best ever batsman and considering the pressure he was always under and the burden of expectations he carried on his shoulders may be even the best in the world. Sachin Tendulkar. From his Ranji Trophy debut in 1988 to his retirement with his final IPL match in 2013 , it was a glorious career of 25 years. And 25 years of being at the top of his game smashing records by the dozens. But that superhuman effort extracts a toll on the body and Sachin suffered a lot of injuries. The way he handled them by seeking the right advice , resting adequately whenever necessary, undergoing surgery for some , adherence to strict rehabilitation protocols and more importantly the changes he made to his batting are stuff that only great men can do. There are many who stop playing after a single injury or cannot perform at the highest levels , but Sachin is a role model...

Orthopaedics For All

Search This Blog