When practiced correctly, yoga builds strength in the muscles and joints of the body, including the knees. However, there is also the potential for injury, if the alignment in the poses is putting strain on the knee or if you push and force yourself into a pose.
During your yoga practice, there are some precautions you should take to protect your knees from injury. These tips are beneficial for anyone with knee issues now and to prevent problems in the future.
Pay particular attention to the knees during poses that involve bending the knee or holding the leg straight. In these movements, it is easy to pull the knee in the wrong direction and cause pain and injury. In weight bearing asanas, you can place too much pressure on the knee, causing strain.
This is one reason that starting out in a live class is better than sticking only to a home practice. Yoga teachers are trained to care for the knees and joints of the body and will guide you in the right alignment in the asanas to prevent injury.
In the standing poses or any pose in which the leg is fully extended, don’t lock the knee in place. Keep the knee joint relaxed and a very slight bend in the knee to avoid placing too much pressure on the joints.
Take your time when moving into the asanas and check your alignment. For example, in standing poses where one knee is bending, such as the Warrior poses, make sure your bent knee is not past your ankle to avoid placing strain on the knee.
Also in the warrior series, it is important to keep the knee in line with the toes and not let it drop inward, which places pressure on the joints. I’ve heard yoga teachers and DVDs use the big toe to help with alignment. You should be able to look down and see your big toe, if the knee is placed properly. If not, realign and move the knee into the correct position.
In any pose, always go only as deep as is comfortable. There is no competition in yoga and you should move at your own pace. Trying to push beyond your current level capacity can result in injury to the knees and other joints.
Use props when needed to help protect the knees. Pay attention to your body and place bolsters, blankets and use blocks as needed to increase comfort and protect the joints from strain and injury.