5 yoga poses to relieve your knee pain
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If there is one joint that athletes – and not only that – need to take care of, it is the knees. Strengthening, through yoga, the muscles surrounding the joint, especially the hamstrings, quadriceps, abductors, adductors and calves is undoubtedly one of the best options available: effective and available to everyone! Some preliminary safety tips 1. Notify your teacher When you join a yoga class, let your teacher know so that he or she can adjust the posture according to your pain. 2. Awareness Do some research to find the variations of posture that best suit your feelings. A physiotherapist can help you. 3. Don’t force it When practicing yoga to relieve knee pain – or any other pain – listen to your body first and foremost and never force it. 4. Use props Protect your knees with a blanket and skip certain postures – especially the one-legged king pigeon pose (Eka Pada Rajakapotasana) – that put too much pressure on the joint. 5 poses to integrate into your routine These postures allow you to stretch and strengthen the muscles surrounding the knee joint. Act mindfully and stop if you feel any discomfort. As always, consult your doctor any time you experience discoloration or decreased mobility. 1. Standing pincer pose (Uttanasana) with crossed ankles By crossing the ankles in this posture, you can stretch the (very) tight Iliotibial bands, which play an important role in strengthening the knees. If the IT band is too tight, it can misalign the knee. We suggest placing your hands on blocks or the back of a chair for added stability. You can also choose to bend or straighten your knees as much as you like, as long as you don’t force them….
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