A regular yoga practice can improve flexibility in the joints, including the knees. Knee pain is a common complaint and can result from a wide range of causes, including osteoarthritis, injury, and ligament damage or alignment problems.
Yoga may offer benefits for preventing injury, as well as rehabilitation. When the knees are weak, they are more susceptible to injury, so strengthening the joints may offer benefits. A number of people have found yoga helpful for strengthening the knees, improving flexibility and reducing symptoms such as joint pain associated with arthritis.
However, if you aren’t careful and you have weak knees, injury can occur. The ligaments can be injured or dislocated when the asanas are not performed correctly. Whether you have weak knees or have never had a problem with the knees, it is important to prevent injury to the knees. There are a few things you can do to prevent injury when practicing yoga.
If you feel pain during poses where the legs are fully extended, such as seated or standing forward bend, or triangle pose, you should provide additional support for the knees to prevent pain or injury. You can do this with a blanket under the knees and by avoiding over straightening the knees. Bend the knee slightly if you feel pain or discomfort.
In lunge poses and other asanas that require bent knees, pay attention to the position of the knee in relation to the ankle. The knee should never be past the ankle when bent in lunges. Watch the knee and keep it in line with the ankle.
Staying balanced in the poses is another important tip for avoiding knee pain or injury. When the weight is balanced evenly on the legs and the feet are rooted into the floor with all four corners of the foot pressed down into the mat, you are less likely to put undue strain on the knees. Staying in alignment is important for all the joints of the body, including the knees.
Perhaps the most important way to avoid knee injury is to practice yoga with mindfulness. Never pull or force the knees, joints or any area of the body into an asana. Instead, move slowly and mindfully into and out of the asanas and honor your body. If you feel discomfort, release and modify the pose.
If you have experienced a knee injury or have weak knees, you should begin your yoga practice with a professional. A trained yoga instructor can provide modifications for poses that are tough on the knees to help you prevent injury, while increasing flexibility. For rehabilitating the knees, it is best to work with a yoga therapist.