Do you experience a sharp pain in your knees when practicing poses like: Meditation positions, Saddle (Supta Vajrasana or Supta Virasana) Bananasana (Supine Ardha Chandrasana), Shoelace & Square (Gomukasana), Swan/Sleeping Swan (Rajakapotasana), Butterfly (Baddha Konasana), Deer, Dragon (Anjaneyasana), Dragonfly (Upavistakonasana) and Squat (Malasana)? Then this sequence is for you.
You will learn what creates the pain in your knees, and what you can do to avoid it by making various adjustments. We start with a meditation, focussing on the knees and becoming aware of any sensations there. Then we practice the above-mentioned poses where alternatives and adaptations are offered. You will need: pillows, bolster, belt, blanket and blocks. Before doing this sequence, check out my tutorial, 'Avoid pain in the knees'.
Anstrengung:
Dauer:42 Min.
Level:
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Hilfsmittel:keine
Stil:Yin Yoga
Lehrer:in:José de Groot
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Kommentare zu diesem Video
Mary11.01.2020
Jose this class was really helpful. I found the description of the goal of the pose particularly good. So I know what to look for in my body. I have another problem tho with both stepping to lunge from downward dog or coming up from lunge into warrior 1or2 -my front knee will either pop or I can feel a strain on the outside of my knee. Is this something an adjustment could help with?
José04.02.2020
Dear Mary,
Before I can answer this I need you to check if you are engaging your quad muscles (your thigh muscles)?
If so then you can try to slightly turn your foot inwards, and not trying to put it aligned. It can be that you don't have enough abduction possibility with your front leg, but try to put the foot straight (aligned) which causes a strain on your knee. I am telling you to turn the foot in a bit because you feel it on the outside of the knee.
I hope this helps, if not let me know.
Federica04.01.2019
Hi José,
would this be appropriate also with a meniscus tear? After the injury it has become impossible for me to sit on my heels, or at least I do not dare to try because it's very painful.
Thank you!
José22.01.2019
Most importantly is that your knee has healed sufficientl, then you can try gentle stretches that don’t create any pain to stimulate the fascia. If it’s so painful then don’t do it first check it with your doctor, show him/herwhat you want to do and await his/her advice. I hope this helps.
Annie05.10.2019
Brilliant,thank you.
Karen04.05.2018
Some new variations on the poses for me. I will pass them along to my class. Much appreciated Jose!
Chris03.07.2021
The class I have been searching for, José! Thank you SO much. Functional yoga works. Now I can let go of the idea that I'll never be able to do those poses 'properly'....whatever THAT is. No such thing. so grateful to you
José15.07.2021
Great to hear Chris, spread the word! :)
DIMITRA30.01.2018
Thank you Jose for your instructions; very helpful indeed. I would like to ask you about squat: I cannot manage to keep balance trying simultaneously to keep my back a little straight; my pose collapses and I fall down; any suggestions about improving it?
José31.01.2018
Dear Dimitra, it can be due to either tension, compression or proportion. If your heels are on the floor try different positioning of your legs and feet so that you can fall forward in between your legs. Or place a block under each heel (this in the case of compression or proportion). I hope this helps.
Mary21.01.2018
Thank you Jose, this was very helpful.
Eva12.02.2018
this lesson is very help full indeed thank you very much, Jose.
Karen31.01.2018
Thank you Jose, great information and refresher on all the alternatives. Always good to consolidate the logical, functional approach and be reminded that yoga is for everyone ?????
Emma02.02.2018
So helpful and informative as always Jose. Thank you
Louana02.03.2018
Thank you José
Nadège28.07.2018
Thanks a lot, that really helped me!!
Sudhir10.09.2018
superb again...wish I had known all these variations and need to make them, before i got a meniscus tear
Beverlyn26.08.2021
I can now do saddle pose without worrying about the pain in my knees, sitting on my heel variation works for me. Thank you very much teacher José! I’m happy I found this class. It helps me a lot. 🙏
José28.03.2023
Great to hear!
Katrina10.03.2020
Thank you! I wish I had your insights when I was beginning yoga a couple years ago. Not only does this help me to find adjustments that work for me, but it also helps me to feel more attentive to my knees and comfortable with their uniqueness.
Elvira Tancheva25.03.2023
Amazing
Angela22.10.2020
Thanks very useful. I have arthritis of my knees and hips and anteverted femoral heads so my knee and hip movements are limited. Saddle is impossible as even ordinary kneeling is difficult and I look squint in a mirror. I think variations and pose substitutions are the answer and sticking to poses like butterfly and sphinx
José27.10.2020
I agree Angela! )