Poke the blue words on it and pay attention to us! Yoga, how to protect the knee is a knowledge! The knee is the larger trochlear joint of the body, which is composed of bone, tendon, ligament, cartilage and meniscus
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Because of its complexity, when practicing yoga, we should pay more attention to the right position and the right position, otherwise the knee is easy to be injured
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Especially in the single leg standing balance posture, the knee is easy to overstretch or lock, resulting in a false balance
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This wrong habit will not immediately reflect the injury pain, but long-term wrong practice will lead to pain, swelling, inflammation, so we are practicing one leg standing balance posture, we should pay attention to the following points to protect the knee! 1
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More awareness of the body, because it is standing on one leg, when the knee will bear more pressure, to protect the knee from injury, we need to have more awareness of the body, including good warm-up, muscle alignment and alignment concept
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For example: when practicing tree pose, many people will step on the inside of the knee joint, which is the wrong way! This practice will cause the femur and tibia left and right out of alignment, long-term down easy to cause knee joint medial or lateral pain
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Please pay attention to point 1.2.3 in the picture for the correct way! Either stick it to the thigh root, or put it on the inside ankle! 2
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It’s very common to lock the knee by lifting the arch of the foot in yoga practice
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Locking the knee for a long time will lead to serious injury
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Practice standing posture should focus on the stability of the legs, create balance, do not lock the knee, resulting in the illusion of stable balance
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Instead of locking the knee to get “stability”, it’s better to focus on feeling the arch up, so that the muscles can be activated, powerful and stable
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When you come to the one leg standing balance position, pay attention to press the big toe ball down, press the heel down, and lift the arch of the foot away from the ground! 3
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Starting the leg and hip muscles strong leg and hip muscles can protect the knee well, starting the hip leg muscles can help stabilize the body and make the exercise more powerful
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When practicing soldier three, start quadriceps femoris, lift patella, bend knee slightly to avoid locking knee, tighten gluteus muscle to help stabilize pelvis, press big toe down, start calf muscle, and lift arch at the same time
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By activating the thigh and hip muscles, it’s easier to find balance and strength, while also protecting the knee
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4
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Kneecap and 2.3 toe keep the same direction, the knee can do four types of movements: extension, flexion, knee slightly inward rotation when the foot is back hook, knee slightly outward rotation when the foot is straight
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Unnecessary internal rotation and external rotation will lead to knee injury, especially when the knee is loaded
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At this time, it should be noted that the knee and the 2nd.3rd toe should be in the same direction to avoid unnecessary torsion of the knee
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In soldier two, we should pay attention to the opening of the hip joint, and pay attention to the knee flexion of the leg, so that the knee is perpendicular to the heel, and the kneecap bone is aligned with the 2.3 toe
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5
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If necessary, it will be very difficult to change the wrong habit with AIDS at the beginning, but do not hesitate to change if you know it is wrong
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For example, in the half moon pose, you can use yoga bricks, stick your back to the wall, and support your hands on yoga bricks, all of which can protect your knee joint
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Yoga is a lifelong thing
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It’s more important to practice yoga correctly than to pursue difficult postures! In the future, when practicing one leg balance posture, be sure to remember the five points shared today!.
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