When practicing yoga, the most vulnerable position is the knee, and the consequences of knee injury can be large or small, which will lead to many standing poses and knee bending poses that cannot be practiced.
When practicing asana, in order to protect your knees, you should pay attention to the following points: 1.
Knees and feet face in the same direction.
In order to keep your knees safe, the orientation of your knees should be consistent with your toes.
Students should know that the orientation of the foot reflects the rotation direction of the calf bone, and the orientation of the knee reflects the rotation direction of the thigh bone in the hip bone.
For example, in the triangle pose, the front knee should be aligned with the middle of the foot.
This requires the thigh to rotate vigorously outward, so that the thigh bone can rotate outward at the hip, so that the knee, calf and foot are aligned.
If there is no external rotation, the ligaments around the knee will be twisted, the part where the thigh and calf connect.
2.
Don’t twist your knees.
Don’t twist your knees and bend your sides.
Our knees are mainly flexed and straightened, but we are not good at twisting and lateral bending, so we should avoid it.
Therefore, as long as the direction of the knee and toe is the same, and the three points on the sole of the foot are equally forced and balanced, then the knee is safe.
3.
It is necessary to activate the strong quadriceps femoris.
Quadriceps femoris can help stabilize the knee.
Students can try this.
Sit down, straighten your legs forward, relax your quadriceps, and hold your knees.
You will find that you can move your knees around.
However, when you activate the quadriceps femoris and lift it up, you can’t move the kneecap.
The kneecap is stable at this time.
Especially the inner side of the quadriceps femoris plays an important role in the protection of the knee in the posture of leg straightening.
Secondly, we need to know the difference between leg extension and over extension.
Hyperextension can damage the knee joint.
In sitting pose: 1.
The alignment of thigh bone and thigh bone in sitting pose, the alignment of thigh bone and thigh bone is also very important.
For example, when the hero is sitting, if the feet are facing outward rather than backward, it will cause the knee to twist and squeeze.
2.
Open the hips and reduce the pressure on the knees.
In many sitting poses, if the hips are not opened, the pressure will be brought to the knees.
For example, pan Lianhua is a good example.
Many people say that Pan Lianhua’s knees are very high and even painful, which is due to the pressure on the knees caused by the failure to open the hips.
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