12 Minute Tutorial - How To Avoid Knee Pain When Practicing Yoga
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- เผยแพร่เมื่อ 7 มิ.ย. 2024
- In this quick 12 MINUTE TUTORIAL we're discussing a few KEY TIPS for PROTECTING YOUR KNEES when practicing YOGA.
We show safe techniques and actions that are required for coming into lotus pose safely plus some modifications and progressions you can do to keep your knees safe when working on hip opening poses.
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Disclaimer: David & Jelena Yoga LLC strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge
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Dear David and Jelena, thank you for this new video. I hope to see a tutorial about pigeon pose, one day. It's so difficult for me! I would be so glad and grateful! GOD BLESS YOU. Cecilia
I really like the unhurried manner in which you convey your core messages, in every video. It does help that both of you complement each other in this too. The demonstrations are in perfect sync too. It is apparent a lot of prior thought and planning goes into making of each video. At the end of the video, there is always something to take to the next practice session on the yoga mat. Thanks a lot for conveying finer points.
Oh my god, I had been doing a halfway up the leg version thinking I was saving my knee and had no idea that still puts pressure on. Makes perfect sense as to why my kneecap issues haven't eased much. I am so glad to have found this and will use the flamingo version on my primary days now! Thank you SO much!
Yes, the knee is a very sensitive and tricky joint. It's quite easy to torque it if not careful, so having it all the way closed or all the way open (flamingo) are the safest options. Happy that you found this video :)
Here are some great and safe knees mobility please have a look it worth it 😊👉👉 th-cam.com/channels/iA5yVuBocYZo9ugmhjotjw.html
Hello ! Thank you for the vidéo ! As you asked, could you explain us how to stand in warrior 3 ? Does thé knee have to be blocked ? Or is it a little free ? Difficult to explain ! Sorry, besides, i'm french ! 😁
Dear David and Jelena, thank you!
Thank you so much! I am too flexible in my knees and ankles, but have very tight hips and low back. I now know how to align my knee properly. I also loved your yoga butt tutorial. I’d like to see a tutorial of the pelvic floor area. Seeing how Jelena demonstrates using the pelvic floor muscles to protect the lower back was wonderful.
This is a very helpful video. It is like you knew exactly what is happening with my knee, even though you’ve never met me. Thank you for this video. I hope lots of other ashtanga practitioners watch it.
Thank youuu. My knee started to give signals and I got so frustrated. This gives me hope. 🥺
I love your channel guys - thank you soo much for sharing your knowledge - as a 53 year old man still working through primary it’s such a fabulous source of information and guidance. With immense gratitude 🙏
Hi! That's great to hear and happy that you found our channel :)
I'm arthritic and I really am trying to stay active. It is hard when just about anything can give you another injury. So I'm here trying to figure out how to make exercise sustainable. A tutorial I really need is avoiding lower back pain. That sidelined me for 2 months.
currently taking my 200 YTT and so glad Ive found this channel...seeing that I have knee issues this is great information...
You would love that channel then, you ll find most of sequences to prevent and to avoid injuries 😊👉👉 th-cam.com/channels/iA5yVuBocYZo9ugmhjotjw.html
Thank you for this video, I'd love to see a tutorial on shoulders mobility, twists and binds!
Great idea! Thanks for watching and for the suggestion - we'll be filming more videos soon :)
You exactly what you are looking for HERE 😊🙏👉👉 th-cam.com/channels/iA5yVuBocYZo9ugmhjotjw.html
Thanks a lot
I love you guys ❤
AMAZING! Thank you
Very helpful❤🙏
Thank you - so helpful
Thank you so much for this❤
Thank you for the video! I recently started running again which caused some unexpected knee pain. I’ve seen a lot of recommendations for Marichasana B&D where you place the foot next to the hip on the floor so it “looks” more like the final version. I like what you recommended! It creates a great stretch in the hip.
Thank u for these tutorials!! ❤😊Great job!
Thank you for the useful info. ❤
very useful!!!! thank you so much!
Brilliant.
Excellent instruction!
Subscribed and worthy task 🙏
Thank you so much 🙏♥️you’re amazing ❤
Thank you for all helpful videos and tutorials! 🙏
Thank you so much for this richly informative video… I’ve never seen such a good and clear explanation of the dos and don’ts of lotus and realize I’ve been doing some things wrong for years! This is really going to help reset and protect the knees…
Glad it was helpful! :)
Strongly agreed! Best walk-through of this information ever. My knees and I are grateful!
Great video. Very helpful. Thank you. 🙏🏻
thank you! hvala! this was something i needed to hear.
Thank you for making a video that goes into detail about how to protect your knees, I needed this!!
You're so welcome! :)
Informative indeed…useful tips . 👍🏼Thank you 😊
Very much useful. Thanks for this tutorial.
I like all your shorts movies. Just keep going with them.
You explain so god i easy way.
It's a very useful tutorial guys! It's all I needed today.... I can't thank you enough 🙏❤️
This is so helpful. Three years of practice and I never knew this. Thank you for this video.
Thanks -- this is the first time I've been able to start getting into these poses. The guidance on keeping the thigh and tibia aligned was key!
love love
Thank you for watching! More coming soon :)
Thanks ever so much for this tutorial. Recovering from a knee injury, this is exactly what I need at the moment.
WoW! WoW!
This is so insightful and *IMPORTANT* for avoiding injury and "listening" to your body.
Oh my God this wonderfull . very clear and deeper then I could imagine, please share more, you are pure Love, sending love from Armenia.
Thank you so much for this insight! I got a meniscus rupture from dancing and had challenges with my knee afterwards. This knowledge was so helpful and I’ll bring it with me on my journey 💛✨
Thank you so much for this video David and Jelena!! I've been suffering a lot with my padmasana and this explanation gave me hope that I can restart doing my full practice again! ❤
Thank you so much for this very explanatory tutorial, currently I have knee pain due to lotus pose, I will modify accordingly 🙏🙋🏻♀️
Thank you so much for this lesson.
I’m new to lotus and my hips are super tight, so I’ve been forcing into full lotus. My knees thank you in advance. ❤🙏
gracias ! son amorosos❤ Desde Argentina. 😀Mabel
Thanks for the video! I am actually going through a pain in the right knee and it seems it is precisely caused by what you have explained. I will try to pay full attention at your recommendations and I will let you know. Keep posting videos, they are super instructive and interesting!
Vero useful, thank you!
Glad to hear that!
How to work on leg behind the head ...ur tips are great help ...
What a great tutorial! Thank you.
I wonder how you guys would manage correct knee alignment for padmasana when legs are in the air in a pose like tripod.
xxx
Very grateful for this video 🙏 I have been making this mistake since starting practicing ashtanga, as I could access half lotus very easily I was totally mindless about it!! Now one of my knees is a bit of a mess but your explanations are so thorough and clear, I think it will make a big difference. Thank you ❤
I revery happy i found you !!!! great tips, will try for sure... i struggle with lotus but i have no pain or discomfort on knee BUT my ankle is hurting i feel it is twisted to much... i watched a lot of lotus tutorial but all focused-on knee but not so many ankles ...😞
Very specific... Thanks so much
Great to hear it was helpful! :)
Hello, you guys are awesome. Many thanks for sharing ❤ it's my ankle uncomfortable for me in lotus. Any advice, please? Thanks 🙏
So happy to see those tutorials coming 😍 I was just looking for you guys on YT few days ago as I follow you for long IG.
Yay! Thank you! Lots more to come :)
Mil gracias por sus tutoriales, son geniales. Me gustaría saber si pueden colocar uno para las Marichasanas... Agradecida por su labor para la comunidad Yoguica.
Thanks for this info! ❤️
Our pleasure :) Thanks for watching our channel!
So clear, so helpful!! Many many thanks! 🌷💓🌷💓
Glad it was helpful!
If we don't want our knee to go in any other direction why is it acceptable to recline into heros pose between the heels? Ironically, I feel like this helps my knee pain sometimes but I am honestly curious about this since I have some knee trouble as well. Thanks both of you!
You are WONDERFUL!!!!!
Thank you for watching and great to hear that you found it helpful! :)
Keep up the good work
Clear and informative, thank you 🙏
Subscribed
Amazing - great to have you here and thanks for the sub :)
Thank you thank you 🙏
You are so welcome :)
Hi thank you so much for this video. my knees are shot. the explanation of the alternative half lotus is fantastic -, but what about an alternative for full lotus- would it be useful to just join my feet together- im not even very comfortable in crossed leg position- hope you can help 😉
Muchas gracias :) Después de años bailando profesionalmente he llegado al yoga con alguna que otra lesión, entre ellas rotura de meniscos que de momento prefiero no operar. Este vídeo me está ayudando muchísimo. muchas gracias.
Super Helpful! Thank you.
Happy to hear it! :)
Thanks guys! You are amazing, a really clear explanation! Namaste :)
You're very welcome :)
Love you guys,like to always upgrade my learning
Great to hear! :)
Hi brilliant tutorial thank you! 🙏 I would benefit from a tutorial on building strength in knees/flexors for poses like Camel? When I start to move back I experience intense feeling up and through the knee cap into the quad?
Thank you guys! Very very useful!!
Our pleasure, happy to hear you've found this helpful :)
Thank you, very detail and helpful tips
You're very welcome!
Really helpful tutorial...thank you for sharing with us...Got lower back pain after practicing ashtanga for a week ...can you please guide on that..what could be the key point missing ..it would be helpful
This is just what I need.Thanks a lot.
Glad to hear it was helpful :)
🙏Shoulder mobility tutorial pretty please ❤️
thanks so much for this video. I wish I would have seen that a few years ago before I broke my meniscus
This video is precious like gold !!!! Thank you Jelena and David ! I have one question for you, nay, two questions: I have genu valgum, do you think that Padmasana could help correct my knees? Is Virasana a counterpose for Padmasana ? And , in your opinion, asana like Virasana could make genu valgum worst ?
When I'm doing Virasana I'm spreading my calf outside until I'm sit down the floor...is it correct ? Please, could you do a tutorial also about Virasana ?
I asked so many questions, sorry for this, but the way you explain is so clear and enlightening !
Thank you David and Jelena :)
Greetings from Rome !
Francesca
Thank you for this great tutorial, I always have sore knees, it’s so frustrating!!! ❤👍
Glad it was helpful! :)
Thank you so much for the information to do the correct way for a full lotus. ❤ I am suffering sciatica nerve pain on and off, i was wondering would it be some of the ashtanga primary pose trigger the sciatica nerve? Like seated forward fold? Or any pose that i can do to sooth the irritating feeling by sciatica nerve ?
Following your instructions, I did my first lotuses! Thank you so much!
WOW! That's amazing :)
Thanks for the video. I have poor hip flexibility and have also had an ACL reconstruction. It's great to see the progression to lotus and how to do it correctly to avoid injury/pain. Would love to see more pose progression videos. Thanks again
Sorry to hear about your knee and hope you're on the mend. We'll add more progression videos soon :)
I would love to hear your thoughts on building a daily practice. Trying to weave this in amongst other aspects of life is challenging and whilst I try to practice in the mornings (this is the quietest time when I have the best opportunity) I feel more open in the evenings. Consistency and habit I’m sure is the key but I’d love to hear your thoughts
Great suggestion - we'll add this to the list for upcoming videos that we make :)
Tremendous!!! After years of practice and knee issues, I finally have adequate knowledge to protect myself. 🙏🙏🙏
Great to hear that you found it helpful. :)
You ll find a beautiful short sequence for knee injury here , it might help you to prevent from any future one 😊👉 th-cam.com/channels/iA5yVuBocYZo9ugmhjotjw.html
Love the video and found it very helpful. It also answered some questions that came up as I was doing one of your videos this morning. My issues are building strength and stability. Especially in chatturanga and balancing poses. I am really looking forward to seeing more videos.
Hi! Thanks so much for being here and yes, we have lots more videos coming soon :)
Oh you ll find some beautiful options here to build strength and stability to improve your ashtanga practice ☺️👉👉 th-cam.com/channels/iA5yVuBocYZo9ugmhjotjw.html
I follow your videos with interest. Thank you for what you do! It helps me to work on myself and develop. I will be happy if you make a video on how to protect and avoid lower back from pain too .
Great suggestion! We'll add a video about that soon :)
Thank you! ❤️
I have knee problems on the right side and I skipped the these positions. The moderate position is really help for me! Thanks 🙏
Happy to help! :)
Great video, baddha konasana is trouble pose for lots of folks. Is it possible to do a video for this specific pose?
Great suggestion! We're filming more content soon and will add that to the list - Thank you :)
Thanks for the lovely detailed information for the knee. I have been doing yoga for 10mnths now. However, over the last few months something changed and I have been facing left knee pain when I sit cross legged and it takes me several minutes to get the knee straight while standing up. I have been continuing the yoga but after seeing your video feel maybe I am doing something wrong.. please guide me. Forgot to mention i have scoliosis
As a beginner this kind of video are so helpful, and the size of video are easy to watch till the end
Thank you so much 🙏🏼
Agreed.
You would like these too 😊👉 th-cam.com/channels/iA5yVuBocYZo9ugmhjotjw.html
Glad it was helpful!
Extra useful video!! I’m having knee pain for a month because I was trying to accomplish full lotus. And now I still cannot fully bend the knee. It still hurts. 😢
I’m new to Ashtanga Yoga and had a knee injury practicing 2 months ago. Thank you for the great video! I wish I had seen it before.
Sorry to hear about your knee and glad to hear this video was helpful :)
You have a wonderful 10 min knee injury sequence to prevent and fix it 😊👉👉 th-cam.com/channels/iA5yVuBocYZo9ugmhjotjw.html
🙏
🙏🙏❤❤
Hi will you be posting yoga classes? Keep up the good work ☺
Thank you! Yes we have more classes and tutorials coming soon/regularly. Stay tuned - and subscribe to our channel to stay in the loop :)
I've been having discomfort on my right knee, could it also be from locking knees on poses when your leg is extended straight?. Also, what would you do to prevent SI (Sacroiliac) joint pain? coz I have that too on the same leg.😅
i have torn meniscus and so i use a block or cushion under that knee on weak days.
Thank you very much for the tips! Could you pls also share your advices for wrist protection? My left wrist is injured 2 times in the past 12 months by following some yoga APP instruction… which forced me to stop practising…
Yes, absolutely - we'll add a tutorial on that soon :) Thanks for the suggestion!
Could you do one on how to modify the practice for hamstring injury? 🥺🥺🥺🥺🥺 please
Thanks for the great video. I have been practicing for a few years now, unfortunately I still have a lot of tension on my hips, especially in the morning. What could I do?
Take it slow and don't push into any pain. It's best to do a little each day so that the hips slowly open :) We'll be releasing more videos on hips soon as well - stay tuned!
@@DavidandJelenaYoga Thanks guys! I hope you soon give a workshop near Frankfurt/Germany. I'm already looking forward to the next videos. ✌🏼❤️
Thank you for the tutorial. Could you please do a tutorial for wrist pain? How to avoid too much weight on the wrists while in chaturunga and down ward dog, thank you🙏
Yes, absolutely - we'll add a tutorial on that soon :) Thanks for the suggestion!
Can you please make a tutorial about how to avoid pain in the groins.
Thank you very much.
But how can you maintain the right alignment between the shin and the thigh when it comes to Triang Mukha Eka Pada Paschimattanasana? Or Bhekasana?
Thanks a lot ❤️
You're very welcome - thank you for watching :) We'll be filming more videos for here soon and will look at adding tutorials for those 2 postures as well. Thank you for the suggestions!
Thanks guys! I’ve stopped practicing after having surgery on my knee. I really want to start but I’m a bit afraid. I think It’s time )
Thanks for watching! Start slowly and listen to your body :)
Here is a beautiful support for your knees issues worth to try it 🙏👉👉 th-cam.com/channels/iA5yVuBocYZo9ugmhjotjw.html