Yoga for Knee Injury
A free video tutorial from Dashama Konah
The Anthony Robbins of Yoga
4.7 instructor rating • 3 courses • 12,302 students
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09:52:19 of on-demand video • Updated December 2017
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English [Auto] All right. So we're going to be talking about knees and knee injury and how to prevent knee injury and we're here with Lindsay and she was just telling me that her knees first of all you were talking about how when you got in this car accident what exactly happened to me. I just saw the impact bruise just like it just felt significant. And I was like oh in your defense or something like that. OK. So she pulled him ligament and it didn't break and it didn't actually rupture anything or they didn't tear it just strained. What you see strange sprinters so when you strain something it means that the ligament in the tendon which is a very very tight fibers gets stretched more than it like to rapidly. And so then it causes an inflammation around the area. And that sounds like what probably happened. Now what we're saying that it's gotten better significantly in two weeks. Yes. So some of the practices that we've been doing have been really helping. Well let's talk about how we can number one prevent injury and number to work with people who have injuries so we don't exacerbate the situation so we don't make it worse. Right. So number one if someone has injury first of all when you start out a class you ask everybody is underbody injury and then hopefully they would admit it and say I'm doing with this knee problem right. So then from there you can offer modifications we can offer some options for her so that she could potentially maintain the health of her knee and actually improve and heal the situation versus making it worse. So that's what we've been doing and she's been doing a great job at that. Let's talk about some positions that may be con contraindication meaning like it would actually make it worse. The contra indication is something that could make it worse. So basically when when you bend your knee back like can you do both. No. OK. So she can't do here a post here reposes where the knee is bent back like this. So typically we would avoid any anybody with knee problems he would avoid hero pose or anything where the knee goes back into 180 degrees and out to the side cause a little bit too much rotation and definitely too much flexion. Right. So we want to avoid that type of position for the knee. Now what other kind of hurts with the knee would you say sitting and double pigeon. No. So external rotation is fine. Good before but it's gotten a lot better. Well good. So it's gotten a lot better this position. Now let's try let's try the other way. So go mocassin or just slide the knee all the way across. What about that. Anything there. It just feels good. OK. So let's try bridge post. I want you to lay on your back with your knees bent. Sometimes things like bridge pose can cause a problem just with the arms by the side palms facing down and then just lift the hips. So ground into the feet. Good. So with that do you feel any straining in the knee. A little bit yes. OK lower back down. Why do you think this would cause more straining and then the other positions. Because that's when you're actually using the strength of the muscle. The other ones are just sitting there. So this one not only requires the flexibility and the mobility but it also requires the strength all around there to support the movement. So any time that you have to use strength with the knee involved it's going to be more potential for for danger or potential injury or exacerbating the injury. OK another one that would be I would say totally contrary to contraindicated media going to those whatever it is. If I was to say hold on to your ankles and come into the bridge. So if you did that one that would actually strain it even more. Any time that the knee is going to be behind the knee will be in front of the ankle. That would be too much. By the angle of the knee needs to be at 90 degrees as often as possible. Right. So that's a really key element here. Now let's let's try a couple of different. Can you do full wheel. OK let's try. So she in two weeks now she's able to do full we'll she wasn't able to do it before but here she is now. Tell me about the knee. How does it feel. It hurts but it's getting a lot stronger. So basically it was week before right. Hug your knees into your chest. So part of what was causing part of what's helping to heal her is to strengthen the muscles around the knee so that it can allow the tendons and ligaments that got strained to have the necessary support so that they can they can heal. Right. And that's what we need that's why a lot of times we use a knee brace a knee brace does a similar kind of concept except for the knee brace is a quick fix if you only use a knee brace and you'll never strengthen those muscles and then basically potential for injury is a lot higher. But if you go any strength in the muscles around there you see that quicker return on the ability for the mobility for the muscle in the joint and the knee specifically in this case. OK lower the legs back down. OK. So let's think of another couple of different ones. So have a cross this foot over this say me just like this. Good. So anytime you have external rotation of the knee that's pretty good right. But any time we have it the other way it doesn't feel good right. OK. So let's try the legs straight up in the air now with the leg extended straight how does that feel. You feel it. Meaning what you feel a stretch. Yes. OK. You feel that it is ok to feel sore. OK. So with the leg straight you feel sore. One of the reasons and this is really good for someone like this you would want to have the leg extension because you're going to strengthen the quadriceps here. It has strengthened around at the bottom end too. And then that's going to start to build the strength necessary to stabilize the knee cap and to heal those ligaments and tendons. They got strained so this would be a good position for you even though it's a little bit sore. And then if you can just keep the leg straight but pull the leg down toward Do stretcher. So both arms up the leg but keep the legs straight. So this one's really hard for her. So I think part of what happens and this happens all the time is that when she strained her knee the back of the knee all the ligaments in the back of the tendons shrank up to compensate kind of like it's a protection mechanism. So then the back of the knee got more tight and the front of the knee got more weak. And so what we've been working on is building the strength to balance that back out and flexibility in the back here. So she could have the full leg extension that she needs here to be able to do that stretch. OK go back down. Good. So let's try one other thing. So we're going to try the legs flat. We'll try and leg lifts suppose you can put your hands underneath you if you want. So this is for the abs but we'll see how it feels on the legs the legs down. We're going to just go down into the sacrement lift the legs all the way up just like this good and then lower. Don't let the wheels touch the ground all the way up. How does it feel when the knee feels good. Now go all the way back up the bend the knees 90 degrees just like that now come into bicycle so interlace your fingers behind your head. So extending your right leg and take the right elbow to the left knee and then switch when you extend really extend to that left leg. How does that feel. OK pills OK OK good. OK release. Lower down. Now we're going to come up onto your actually come all the way back up to see that we're going to come up onto your hands and knees Yes. So when you're on it when you're on your knees. How does it feel actually being standing on any on the hands and it's just like a table position. And I can do it comfortably. Before I wasn't not comfortable before I really am on balance like it was sore. Yes. Yeah. So let's extend the right leg back and say all the weight on that left knee extend your right leg back. Good. How does it feel when you put all the weight on the left knee. Bill's OK. Good try the other side how does it feel when you extend the knee. OK. OK. Awesome. OK come forward into position with the left knee forward. Bills are good because because the external rotation Anthony she said is comfortable so Pidgen is a good one for her actually. And it wouldn't cause any problems with her knee. So it really depends on the individual case. If someone has a knee problem an external rotation that's hurting them then you wouldn't be able to do this position. It wouldn't be able to do Pidgen at all. But for her her issue is actually quite the opposite. She can do external rotation perfectly well and for her internal rotation of the knee is more painful. OK we're going to come all the way out of this now. Come back onto your hands and knees could sit back on your heels. Good. Let's try one more we're going to try camel pose. So come up on to your knees. OK. You can reach for your ankles if it's available to lift your heart arch back. How does it feel. It is. OK. OK come on. Good. So OK sit back on your health. Just sit back. I would say over all it's pretty miraculous. But I don't see you having that much pain. The only thing is just continuing to strengthen the muscles around the knees which we are doing with everyday practice and then we're going to be by the end of the 30 days hour. Amazing. So I'm so happy. OK.