Heal your knees

Hi Cathy, yes, keeping your knees at the same level of your hip or lower keeps the pressure of the knees joints! I hope this class helped you :)

That's wonderful to read! You are so welcome:) Namaste

Yes, you are so right that alignment and being aware are even more important when there is a limitation or injury. I will film a short tutorial next time on how to use props for knee issues, so look out for that in the time to come :)

Hi Craig Thank you for your feedback and welcome to EkhartYoga! When you say you are using a couple of blocks and cushions, I assume you mean that you have these props to sit on and your knees are still above your hipbones? If so, I would recommend to keep building up the height until your knees are aligned with your hips. Attempts to push the knee down could result in a knee injury and not help you any further with opening the hips. In the meantime, cultivate patience, your hips will open in their own time when you keep practicing... I hope this helps you!

Hi Sandra, I struggled with the instruction for this one. I had a block and a couple of cushions, but still my knees are quite high, I can't really push them down any further. What else can I do to ensure everything is lined up properly? Only been on here week but I am noticing I am doing more of your videos than other instructors, so thank you. Craig

Hi Amal, it's kind of difficult to explain what the dynamics are with the different actions. But what you say about internal thigh rotation and external shin rotation, is, as you say, the same as what we're doing in this class. It's just when you use props (like a block or strap) you can play with activating different muscles doing the same alignment actions. I hope this makes sense! I also have an Anusara class using the principle you mention https://www.ekhartyoga.com/videos/anusara-yoga-for-beginners-class-4 Great to read you are feeling all this in your body!

Hi Theresa, the hips are a more complex area and it depends on what you need. You can look into my pelvic classes and also my psoas work here on EkhartYoga to see if those target what you are looking for!

Hi Suyumna, glad to know this worked for you! Thanks for your feedback:)

Thank you Sandra! This wonky knee is driving me nuts...!

Hi Frederica, what is super important with meniscus tears is that you keep space in the knee joint. So deep bending in the knee should be done with great caution. What you can do, is place a sock o.r maybe even something thicker like a blanket or bolster behind your knee joint to keep the space when bending it deeper. Whatever you do, make sure you avoid your knee being painful in the poses. Good luck!

Hi Isabel, thank you!! Happy you enjoyed this one :) Love <3

Hi Maria, you are welcome. So happy your knee is feeling better!

Hello Pinky, thanks for your question. I will try and answer your question here, but I will also do a class on this, since it may be difficult to grasp without seeing it. In some positions, the action of &quot;hugging the shin in&quot; doesn't align the shin into the proper position. So you will have to do something else. Also remember that &quot;hugging your shin in&quot; does not mean that you move the shinbone, but rather activate the inner and outer lower leg muscles When you take your right foot forward in a lunge and your knee turns inward, first, root down the inside of your right big toe mount. Make sure that stays on the floor. Lift your front heel up slightly ( 2-3 cm is enough) so you are standing on the front of your right foot only. Move your right knee all the way out to the right side, even beyond your right ankle. This stretches your right inner thigh strongly. Once you have taken your right knee all the way out, ground your right heel back into your mat and now move the right knee to the center, where it aligns with your right ankle. I hope this solves your problem! Good luck :)

Dear Sandra! I tried the circular and core class, and that was indeed also what was amiss. I didn't realize my hips weren't so open (always blamed the other direction, my feet :). Would you recommend specific classes which strengthen legs, feet and inner thighs or will most of the leg classes do? Again, thank you so much, always amazing when a 'stranger' knows more about your body than yourself :). Thanks!

Hi Dodo, you are so welcome! What you could try to help with internal rotation of the knees, is my core class. Oftentimes the legs will do internal rotation because the glutes are not activating. So you could check out my Circular and Core classes in Collections (https://www.ekhartyoga.com/playlists/969/circular-core) and especially for the glutes my tutorial on Ardha Chandrasana would be helpful (https://www.ekhartyoga.com/classes/1604/half-moon-alignment?). That may already make a difference in your body. Regarding flat feet with all classes, I would recommend activating the legs and feet and especially the inner thighs. I hope that helps you!

You could try classes in which you hold poses a bit longer, that will help strengthen your leg muscles a bit faster maybe. But otherwise I would recommend just taking the classes you like that focus on the legs and your core abdominals and glutes. Hope that helps you!

Hi Tracey, it's so good to read you benefit from the practices!! And yeah, life is unpredictable....even getting out of bed in the morning is a risk right..? ;))) But luckily we have many tools to help us manage it so we can enjoy!

Hi Libby, yes, make sure you take it easy! I hope your hamstrings will heal soon &lt;3

Hi Kammy, I am so happy that this class helps you out a little :) We are all also very grateful to have such a beautiful and lively community! Love <3

You are welcome!

:) Happy to read!

Hi Juliana, knee pain can have many different causes and I would suggest to look at your running shoes and have someone check out how you run. In addition you can do this class, especially when you feel a positive result :)

That is wonderful to read! You are so welcome! ❤️

Hello Ita, I'm sorry you're experiencing streaming problems. I've sent your email to our tech team so someone should be in touch with you shortly.

Thanks for your answer! I've experimented a bit with these poses and I think I've managed to turn my knee caps a bit working with my thighs and feet in different ways. I also found it very helpful to actually measure the distance between my hip bones and then apply this to my knees, ankles and toes. That &quot;sraight line&quot; I imagined was a bit straighter in my head ;) this class has really helped me!

Hi Lina, Hmm that is an interesting question... I am not a physical therapist and cannot diagnose what is the matter here. But as far as I know, the kneecap is encapsulated by the muscles of the upper thighbone (4 muscles attach to the kneecap) And so tightness in any of these muscles could influence the position and movement of the kneecap itself. These muscles therefore could be influencing the position of the kneecap differently than the bend in the actual knee joint. I would check it out with a therapist who can diagnose what is happening. Hope this helps you anyway!

Hi Maud, thank you for your comment and question. When you knees rotate inward, you do the opposite action to bring them to balance, so outward rotation, until you see your knee joint is aligned with your ankle. To emphasise this action you can press more into your outer heels. Hope that helps you! I made a note of this and will see if I can do a short class on this in the near future :)

Hi Jen, building muscle can help to stabilise the knee joints but cannot really substitute cartilage so I would advise you to monitor very closely after practicing how your knees are doing. That said, hip opening classes can also be helpful to release tension in your knee joints. I hope this helps a little!

Thanks :)

Happy to serve you!

Great!! So happy to share and please pass on what you can use!

That is so good to read, Gerlinda :) My advice for any limitation is to take a step back and modify. If you cannot bring your knees as low as your hipjoints, you can use a prop under your lower leg(outside shin) to support your knee joints, make sure you can keep your pelvis tipped forward so your low back is straight. You can also use a cushion to sit on if you like. For too much pressure on your knee joints when bending, you can place a sock or even towel at the back of your knee(s) to make sure there is enough space in the joints. I might do a short class or tutorial about this soon, that would make it easier to understand what I mean!! Anyway, I hope this helps you some :)

Hi Dorothea, that makes me so happy :) Having strong, healthy knees makes all the difference in our daily life! For flat feet I have no specific class, but I do have an exercise to strengthen your inner arches (which can be a remedy for flat feet): stand straight and keeping your feet on the floor, lift your big toes and tap them on the floor (so lift and drop) You will notice that your arches will lift and the muscles around your arches will activate. You can do this until you feel the fatigue in the muscles of your feet and repeat a few times a day. This may help strengthening and lifting your arches! I hope this helps! Much love <3

It is an action in the legs that engages the inner thighs. Stand with your feet it a bit wider apart and try to pull your legs together, You will feel your inner legs activate. That is scissoring :)

Hi Ruth, I am so sorry this class was not for you. This class is for common misalignments and pains in the knees. As you can see in the comments many people were helped by it but that doesn't mean it's for everyone! I don't know what the issue is with your knees but from what I make up from your comment, you need to have a personalised class for your knees. Once again, I am sorry this class didn't meet your needs!

You're welcome,Ruth!