On the way of yoga, either in yoga or in yoga, pay attention to the positive position of asana “if the knee is extended, bend the knee slightly.” Many beginners should be confused when they hear this sentence in class? “This action teacher clearly said that the legs are straight, but he told me to bend? What is this operation?” In fact, it’s the problem of knee hyperextension.
Those beginners with soft body practice yoga because some muscles don’t start correctly.
“How do I know if I have hyperextension?” Hyperextension is the over extension of the joint, which exceeds its normal range of movement.
The knee is an ellipsoid joint with three different modes of movement: flexion, extension and limited rotation.
Knee hyperextension is over straightening.
Sit down with your legs straight forward on the ground and your knees as straight as possible.
If your heels are off the ground, your knees are over stretched.
“Bend your knees slightly?” Relaxing the knee can indeed reduce knee hyperextension, but relaxing the knee alone is not enough.
Your yoga teacher will say…
“Straighten your knees.
Now, activate the muscles behind your thighs and bend your knees slightly.
As long as the muscles above your knees are activated, your legs will still be straight.” Small partners with knee hyperextension should learn to contract the rear thigh muscles Calf muscle (the muscles used to bend the knee), let the knee return to the normal straightening state, and then activate the muscles in the front of the thigh to keep the knee straight.
At the same time, activate the muscles that bend your knee and straighten your knee.
Both maintain balance.
In this way, the front and rear sides of your knee are equally supported by the muscles.
No matter how flexible you are, you can learn from this Benefit from the stability of the knee.
Take triangle asana as an example.
The key Yoga asanas are all leg straight asanas, mountain asana, standing forward flexion, sitting mountain asana, sitting forward flexion, sitting angle asana, triangle asana, tree asana, single leg lifting asana, half moon asana…
Try to feel the slight bending of the knee in these asanas.
Why is it so important? Strength + stability when the knee is hyperextended, the muscles around the knee do not start well.
If the muscle is not activated, there is no bone stability.
Therefore, in the straight leg pose, when the muscles are not activated to support the joints, there is a risk of injury to the knees, hips and spine.
Knee hyperextension can also lead to excessive stretching, muscle weakness in the back of the thigh, lower back injuries and joint injuries.
In downward dog pose, no matter how flexible you are, bring this awareness of knee joint alignment into all pose exercises, and you will gain more strength and stability- Message Award – today’s topic: “slightly bend your knees” did you do it right? Talk about your experience ~ welcome to leave a message.
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