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Chapters (4)

How to avoid knee pain in yoga

Charlie Follows · 0:32

In this practice

Key teachings

  • Proper knee alignment
  • Avoiding knee hyperextension
  • Mindful joint rotation from the hip
  • Listening to your body's limits

Ideal for

  • Beginner yogis
  • Practitioners with knee sensitivities
  • Anyone seeking safer alignment practices
  • Yoga teachers

Lesson

Steps

  • High lunge alignment modification
  • Maintaining a micro-bend in knees
  • Safe entry into Half Lotus (Ardha Padmasana)
  • Thigh rotation for hip openers

Benefits

  • Prevents knee injuries
  • Enhances stability in various poses
  • Promotes long-term, sustainable yoga practice
  • Increases body awareness and proprioception
High Lunge

Transcript

here's three things to watch out for to avoid knee pain in yoga in a high lunge if your knee is drawing towards either side whether it's in or out make sure that it's over your ankle for more stability and if you have a tendency to lock out your knees and hyperextend your legs focus on keeping a slight Bend in the knees and imposter is like half Lotus instead of pulling the foot into position and potentially twisting your knee make sure that the rotation comes from the thigh and then place the foot carefully so that you're not talking the knee joint

Practice summary

Level
all levels
Duration
2 minutes
Equipment
yoga mat
Target areas
kneeshipsthighsankles
Energy
calming

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