Today, someone asked me how to solve the pain in front knee when doing yoga pigeon pose? I have encountered this problem when I just practiced yoga, which is a common problem, so I would like to share it with you
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First, let’s know the pigeon pose: the movement below is not difficult
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Let’s enter from the dog pose or the four corner bench, bend the right knee, place the right leg horizontally in the front of the body, straighten the hind leg, drop the knee and instep, inhale to extend the spine, exhale to maintain 5-8 groups, and then practice on the opposite side
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Why does the front knee hurt in this pose? How to solve it? Let’s have a look
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Seeing the pigeon’s right leg, I don’t know if you think of an action very similar to him: double plate lotus
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In this kind of movement, the external rotation ability of the hip joint is the key, and all the hard pulling of the leg and knee is futile and harmful
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Let’s take a look at how to adjust in pigeon pose to ensure the safety of the front knee
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1
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Find a suitable position for the right sole
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In pigeon pose, if the external rotation of the hip joint is large, then the right sole can be put to the front of the cushion until the right leg is parallel to the transverse edge of the cushion (as shown in the figure above)
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If the external rotation ability is not enough, put the right sole close to the body
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The closer the right sole is to the body, the less pressure on the knee
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The first step to protect the knee joint in this pose is to put the leg in the right position
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2
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Hook the right toe back, lift the lateral ankle up, and turn the leg outward
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After placing the lower leg position, let the right foot back hook, try to lift the lateral ankle up, and press the pad down on the lateral edge of the foot
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Once you adjust like this, there will be two changes in your calf: one is that it can activate the lateral muscles of the calf; the other is that it can drive the calf to rotate slightly
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Starting the calf muscles can protect the knee joint; calf external rotation can create space for the medial side of the knee joint and reduce the pressure on the medial side of the knee joint
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Here’s another auxiliary method: if you can’t lift your right ankle, you can directly pad a small towel roll under the outside ankle, and 3
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Root down the outside of your right knee
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After the ankle is done, activate the right hip and leg muscles and root the outside of the right knee to the ground
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The adjustment in this step can cooperate with the ankle joint lifting and calf external rotation in step 2, so that the knee is in the safest and most stable position
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Through the three-step adjustment, the knee joint of pigeon front leg can be in a stable and safe state
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Focus on Fanyi, share health and beauty..
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