I have been working on stabilising and strengthening my knee for over a year now, following an accident that left some damage in different structures. Many of you have asked me about the exercises I've done in the recovery process, so this class is more of a knee-focused sequence of exercises. Please listen carefully to the introduction; as always with therapeutic practices, it may be wise to seek some guidance before you try it for yourself. Not all knees are the same but I hope you find something here to support your own road to strength and stability. Make sure to progress slowly, with courage and self confidence.
Anstrengung:
Dauer:67 Min.
Level:
Für alle
Für alle
Hilfsmittel:keine
Stil:Hatha
Lehrer:in:Anat Geiger
Videotipps für dich
Kommentare zu diesem Video
Marie27.11.2025
Dear Anat,
Wherever you are now, thank you for this very helpful class, your wisdom and positivity.
Namaste!
Glenda24.02.2017
Anat,
Thank you for this class. I don't have a knee injury, but have been putting up with Sacroilliac pain for quite a while now. These exercises are great for gently building my stability through knees, glutes and core. Using blocks on soft carpet was a fun exercise.
I really appreciate your words on how to work through an injury with a yoga mindset. I tend to get so frustrated and wish it would just go away. Thank you for helping me see this differently. You are an inspiration.
Namaste
Anat27.02.2017
Hey Glenda, I completely recognise this feeling of just wanting what is there to go away. Not a very helpful strategy ;-)
Glad you found it helpful
Amal15.06.2018
Oh my, oh my, what a lovely, yummy class..
I've been dealing with knee pain for over a year now, and went through many phases and experiences on my path to healing.. This class speaks volumes to me and I can relate to so much of what you said..
I loved the class.. Took down notes on the flow & ideas.. Made me feel really stable and strong..
Most importantly, I loved your regular reminders of compassion towards the body, moving without pain and remembering the healthiness of the rest of the body..
Bless you!
Anat15.06.2018
That is wonderful Amal. I hope you keep healing and improving. Many blessings right back at you ??
Karthika Lakshmi11.07.2017
Hi Amat,
Thanks very much for this special class. It has got some of the subtlest exercises. I did some stupid inward rotation with my left knee and had a sudden sharp pain. Walking forwards and backwards in the pool helped me a lot. It made me feel that it is a nerve which caused it. Can it be the nerves over there? However your class was very subtle and really helpful. Greetings from USA.
Anat10.06.2018
Hi Karthika, for some reason I only just saw this comment. Apologies for not responding sooner. The knee is a complex joint, and especially the inner knee can be fragile and sensitive. It normally is not a nerve problem, but of course only a thorough examination would be able to determine it accurately. Careful exercise remais the best therapy, so well done :-)
Danielle16.03.2017
Thank you so much Anat! This is just what I needed having been battling a knee injury for the past year...in what used to be my "good" knee! Would love more knee friendly/strengthening practices! <3
Janneke23.02.2017
Thank you Anat for this special practice! The perfect combination between 'knee exercises' and asanas: for my knees very, very helpful.
Anat27.02.2017
Oh Janneke, so glad to hear that!
Jackie08.12.2020
Just wanted to say thank you so much for this class. One of my knees has been getting sore lately, triggered by running for longer distances and more frequently than in the past. I found all the elements of this practice helpful and I also really appreciated the attitude of accepting that this is what's happening and showing some love and care for this part of my body.
Anat09.12.2020
So good to hear, Jackie. Treating the body with love and acceptation is, paradoxically maybe, the best road to change. We work for change, and accept what is. Thank you so much!
Ilse19.07.2020
Over the past few months I started noticing more clicking and clacking in my left knee, I even started using a blanket under that knee, but it is not pain, just discomfort. My entire left side seems to be weaker in fact, especially after I did this class, I noticed this fact even more. This was so good though, I really enjoyed these exercises.
I wonder if it could be the left hip that is the problem? I always struggle more to lift the left leg than the right, and rotation in the left hip is definitely limited. I would love to know what you think Anat. Thanks for another great class, I always experience deep satisfaction after your classes. xxx
Anat28.08.2020
Dear Ilse
The clicks and clacks normally indicate some drying out of the joint; when everything is juicy, the structures glide smoothly over each other. When dryness occurs, there is more friction between the surfaces and we hear when things move. Gentle movement may help keep things as smooth as possible, and I particularly find warming up really helps. Of course, for a more precise diagnosis you would need to consult a medical practitioner.
I also have a weaker left side, from old injuries and some nerve damage. The important thing is to understand that you shouldn't try to make both sides equal - it is normal to have less rotation on one side than on the other, sometimes it has to do with the shape of your bones, which can be anything between a little and very asymmetrical on both sides. In my opinion, the best approach is to train your weak side as best you can, respecting the natural limitations that are there, without neglecting the other side as well. The body is changing all the time, deal with what you feel and encounter every day on your mat with that wonderful mix of determination and gentleness. And having a good physiotherapist, someone you trust, is also a wonderful asset I find :-)
I hope this is helpful and my apologies for taking this long
Sarah01.04.2018
Thank you Anat. This has really helped with a knee injury I had. Especially about accepting your present limitations instead of getting caught up in the voice saying "But what if I cant do yoga!!".
Katrina26.02.2017
This is just what I need! I have been working on and off to improve a 10 year old ACL replacement and subsequent meniscus repair and yes, now my other knee is feeling the strain. After the initial rehab work with physios it's great to have a yoga practice to incorporate the strengthening and stabilising work. So much more fun than physio exercises! Potent words about getting injuries into perspective too....I think the woe and misery of an injury can delay one's healing as you clench up and contract into pain and protection. How much better to open to the teachings every injury also gives us. Every injury helps me be more empathetic with my students and find inventive ways to modify practices. A blessing, thank you Anat.
Anat27.02.2017
I totally agree Katrina. Injuries are great teachers of compassion and perseverance. Thank you!
Tekela26.02.2017
This is a great class Annat! I have had knee issues longer than I care to remember, the dr reckons a torn ligament has come back to haunt me after 25 years. I had a lot of swelling on the knee so I couldn't do any poses involving kneeling without discomfort. I was unable to relax in Child pose as the calf muscles had become so tight, leading to a torn calf muscle when running to catch a train recently. I really appreciate your wise words on how an injury can affect you emotionally, this is so true! as a keen walker i thought I would never be able to walk for pleasure again. I have been working on the tracking of the knee with Sandra Carson's class for knee injuries' which has brought about a bit of a breakthrough, and then I did this class with you Annat last night, and wow can I feel it today! You don't hide it from us that it can be hard work for you too at times, and yet you manage to make it fun! You are such a real person Annat, thank you for sharing x
Anat27.02.2017
Thank you Tekela, for your trust and encouraging words. Take it slow, but some strength and stabilisation can make a world of difference. I spent 8 months where every step hurt, and things got better. Some gentle acceptance helps too ;-)
Maiken Toft23.02.2017
Thank you Anat for an interesting flow and alternative exercises! I have recovered from a knee injury by doing Pawan Muktasana serie 1/2 + yin yoga but this was a fresh breeze and the balancing poses using the pillows were fun! I will take this into my practice ;)
Anat27.02.2017
Hi Maiken, glad you could have a good time with it ;-)
Meena02.03.2017
Refreshingly enjoyable. Thank you Anat.
Kate27.02.2017
Balancing on a soft surface was very challenging! Anat, hearing you chuckle at yourself in the video while you worked along with me was fun and reminded me to take the whole thing less seriously :-) Thanks for your wisdom and humor! You're great!
Deborah16.04.2017
Thank you so much for this great sequence and your advice for keeping our knees safe, so much appreciated and so helpful. I am going to include some exercise bike in my daily routine too. Namaste!
Anne12.06.2020
Dear Anat, I discovered your class today and it is a wonderful practice. I had many injuries on my right knee from tennis 25 y ago (torn ACL) to squatch 20 years ago (damage of the PCL) then falling on tarmac from a horse (of course on the same knee) 18 years ago (damaging my meniscus)... Your classes would have been a saver at that time. But I have been doing fine (following Ekhart yoga classes daily for the past 4 years) and your classes particularly, as you are a wonderful teacher, one who understands that we are more than just a physical incarnation but a soul and a spirit that will continue living on to learn more lessons. Experiencing an injury is one of those lessons, it is frustrating at time but one has to accept it, accommodate the practice accordingly, work hard and regularly, and adapting the poses to one's possibilities. For me, I found swimming a wonderful way to strengthen my body to release my knees. I hope to have the chance to meet you one day. Thank you again for your advice and support.
Anat16.06.2020
Thank you for these wonderful word Anne,full of wisdom and resilience. Yogis say that life is always an alternation of pleasure and pain, and being able to ride those difficult moments is a huge part of our practice. I hope to meet you one day too! Thanks again.
Georgia19.09.2019
Dear Anat ~ thank you for this wonderful, intelligent, and thoughtful guidance. I do not have a knee injury, rather, twinges more and more often that I've been over-riding rather than addressing. I loved this class which felt like taking a journey with the knees as the valued guests who got the front seat. Heartfelt thanks, as ever.
Anat20.09.2019
Love this, thank you Georgia.
Judith31.07.2017
I am just healing from a knee injury and while I cannot do all of these moves they track with my physical therapists advice. Thank you so much. I love your creativity and wise counsel
Jude
Sveto10.03.2018
Thank you, dear. I think it is a very good video for knees.
Internet is brimming with yoga lessons but there's definitely lacking enough material for people dealing with various degrees of injuries.
Very best wishes,
S.
Carol Anne22.09.2018
Lovely class thank you Adela . XX
Chiara10.06.2018
great class ! i am a beginner with sensitive knee and i am practicing this class everyday untill my knees will get more stable. Thank you
Chiara10.06.2018
Dear Anat, Thank you for your kind reply! I am practising this class almost everyday since 3 weeks and i dont feel any pain or disconfort neither during the practice nor the days after (i just ha e sensitive knees- no injury- ) i am 54 , i just feel disconfort when i am on all fours, do you still think i need to take some days off or i can go on everyday? Thank you very much it’s a pleasure to practice with you , i like your presence! ?
Chiara10.06.2018
Thank you Anat!
Anat10.06.2018
That is so great Chiara. Just make sure to allow some time for the knee to recover as well, maybe alternate days of exercise and of rest. Of course your own response is the best thermometer. Thank you!
Anat10.06.2018
Hey, if it's going well stick to it! You'll feel when it's time for a change. This is great Chiara, thank you!
Teresa16.04.2019
Hi Anat...I have been struggling with osteoarthritis on my right knee (consequence of a fractured patella few years ago). Strengthening the quadriceps has been key to the recovery. Though I have found that as much as I love yoga (and Pilates) I find that if I am not careful with the pose I do irritate the knee (and my left hip also with osteoarthritis). I like your class very much but found the sun salutation sequence with the squat very challenging. Also the balance was tough. I presume I just have to build it slowly? I need to become better with my balance as I have fallen four times since I fractured the patella. I know my balance is poor. If you can point me to the right classes I will be very grateful. Thanks Teresa
Teresa17.04.2019
Thanks again for taking the time to reply and for your sound advice!
Anat17.04.2019
Indeed, injuries are tough, and knee injuries are particularly challenging. I worked a lot on my knee recovery; I am happy to say it is going well, also because I integrated knee stabilisation, strengthening and stretching into my daily practice.
My first suggestion is that you really need to use your inner compass to feel how far you can go with these exercises. It is difficult because sometimes, even though it feels challenging and uncomfortable, that is what is needed for the knee to get stronger. I noticed that the first two days after this practice the knee felt achy and vulnerable, but on the third day it felt better. And slowly it got stronger and stronger. So be as kind as you can, remembering that being firm is also part of kindness.
Balancing without the cushion may be best for you at first; you can also do it close to a chair or wall in the beginning. This has been one of the best practices for me.
Wishing you all the best!
Katrina13.01.2021
Oh Anat, thank you! This is the first yoga class I have ever taken which just helped the tears to flow. Not from pain, but because your words spoke so deeply to my heart and your practice helped me to work with and for my knees rather than working around them or fixating on them with a nagging inner fear, so much like I may tend to do with any part of my life that I just want to push away. Instead, you showed me how we can greet the difficult areas head on with such care and tenderness, and yet stay with them! And the tip to try cycling and weights at the gym... that yoga is there too because it’s the intention behind it? That helps me immensely! I cannot tell you how grateful I am for all your thoughtfulness. Every time I do this practice, I will whisper a prayer of thanks for you! 🙂
Marina25.10.2024
Dear Anat. You'd already left your body when I first encountered your beautiful teachings here on Ekhart Yoga. Your lessons help me a lot both physically and mentally. I consider you one of the best teachers I've ever met and I hope to continue to learn from what you've left to us. May your memory be for a blessing.