Stamp the blue words on it and pay attention to us! Yoga, how to protect the knee joint is a knowledge! The knee is a relatively large trochlear joint of the body, which is composed of bones, tendons, ligaments, cartilage and meniscus.
Because of its complexity, when practicing yoga, you should pay more attention to the right position and the right position, otherwise your knees are easy to be injured.
Especially in the one leg standing balance pose, the knee is easy to overstretch or lock, resulting in a false balance.
This wrong habit will not immediately reflect the pain of injury, but long-term wrong practice will lead to pain, swelling and inflammation, so we should pay attention to the following points to protect our knees when practicing the single leg standing balance posture! 1.
Because the multi aware body is standing on one leg, the knee will be under great pressure.
In order to protect the knee from injury, we should have more awareness of the body, including warm-up, muscle alignment and positive position.
For example: when practicing tree pose, many people will step on the inside of the knee joint, which is the wrong way! This practice will cause the left and right of femur and tibia to be out of alignment, and it is easy to cause pain on the inside or outside of knee joint for a long time.
Please pay attention to point 1.2.3 in the picture for correct practice! Either stick it to the thigh root or put it on the inner ankle! 2.
Lifting the arch and locking the knee is very common in yoga practice.
Locking the knee for a long time will cause serious injury.
When practicing the standing pose, you should focus on the stability of the legs and create balance.
Do not lock the knee joints and create the illusion of balance and stability.
Instead of locking the knee to achieve “stability”, it is better to focus on feeling the lifting of the arch of the foot, so that the muscles can be activated, powerful and stable.
When you come to the one leg standing balance pose, pay attention to the big toe ball pressing down, the heel pressing down, and the arch lifting away from the ground! 3.
Activate the leg and hip muscles.
Strong leg and hip muscles can well protect the knee.
Activating the hip and leg muscles can help stabilize the body and make the exercise more powerful.
When practicing Warrior III, activate quadriceps femoris, lift patella, slightly bend knee to avoid locking knee.
At the same time, gluteal muscle tightening helps stabilize pelvis, big toe pressing down, activate calf muscle, and raise foot arch.
By activating the thigh and hip muscles, it is easier to find balance and strength, while also protecting the knee.
4.
Keeping the kneecap in the same direction as the second and third toes, the knee can do four types of movements: extension, flexion, slightly inward rotation of the knee when the foot is hooked back, and slightly outward rotation of the knee when the foot is stretched straight.
Unnecessary internal rotation and external rotation will cause knee injury, especially when the knee is loaded.
At this time, it should be noted that the knee and the second and third toes should be in the same direction to avoid unnecessary torsion of the knee.
In the second warrior middle school, attention should be paid to the opening of the hip joint.
At the same time, attention should be paid to the leg bending the knee so that the knee is perpendicular to the heel, and the kneecap is aligned with the second and third toes.
5.
If necessary, it will be difficult to change the wrong habit with assistive AIDS at the beginning, but if you know it is wrong, don’t hesitate to change it.
For example, in the half moon pose, you can use yoga bricks, stick your back to the wall, and support your hands on yoga bricks, which can protect your knees.
Practicing yoga is a lifelong thing.
Practicing yoga correctly is more important than pursuing difficult asanas! When practicing one leg balance posture in the future, you must remember the five points shared today! You can’t go until you’ve read everything 👍。.