Weak in the knees?
Reasearch shows that the main cause for non injury related knee pain is muscle tightness in the thighs or muscle imbalance. The main treatment for all knee problems including injuries is movement!
When performed mindfully, these yoga poses can help prevent knee problems and disease and help you regain strength and flexibility after an injury.
|If your buttocks don’t comfortably rest on the floor, raise them on a block or thick book placed between the feet. Make sure both sitting bones are evenly supported. Allow a thumb’s-width space between the inner heels and the outer hips. Turn your thighs inward and press the heads of the thigh bones into the floor with the bases of your palms. Then lay your hands in your lap, one on the other, palms up, or on your thighs, palms down.
At first stay in this pose from 30 seconds to 1 minute. Gradually extend your stay up to 5 minutes. To come out, press your hands against the floor and lift your buttocks up, slightly higher than the heels. Cross your ankles underneath your buttocks, sit back over the feet and onto the floor, then stretch your legs out in front of you. It may feel good to bounce your knees up and down a few times on the floor.
|Fold a thick blanket or two into a firm support about six inches high.
Sit close to one edge of this support.
As always, you should sit with your pelvis in a relatively neutral position.
To find neutral, press your hands against the floor and lift your
sitting bones slightly off the support. As you hang there for a
few breaths, make your thigh bones heavy, then slowly lower your sit
bones lightly back to the support. Try to balance your pubic bone and
tail bone so they’re equidistant from the floor.
You can sit in this position for any length of time, but if you practice
this pose regularly, be sure to alternate the cross of the legs.
|Exhale and, pressing your inner feet and arms actively
into the floor, push your tailbone upward toward the pubis,
firming (but not hardening) the buttocks, and lift the buttocks
off the floor. Keep your thighs and inner feet parallel.
Clasp the hands below your pelvis and extend through the
arms to help you stay on the tops of your shoulders.
Lift your buttocks until the thighs are about parallel to the floor.
Keep your knees directly over the heels, but push them forward,
away from the hips, and lengthen the tailbone toward the
backs of the knees. Lift the pubis toward the navel.