New Yoga Life

Yoga horseback knee pain? There are three solutions. The first one must be mastered by beginners

More than one friend has left a message at the bottom of the comment area reflecting knee pain in yoga horseback riding.

Such problems are often encountered offline.

So let’s talk about how to solve knee pain in horseback riding.

Let’s first understand the horseback riding style.

The following figure mainly refers to the pain in the left knee as shown in the picture.

This problem can be said to be widespread among beginners.

The reason for the pain is simple: the prominent patella in front of the knee presses on the cushion and hurts.

The bone hurts on the mat.

In addition to the patella in front of the knee, the tailbone also hurts.

For example, when the center of gravity moves backward in the boat, the tailbone becomes the stress point, some people will have tailbone pain, and others will have the same situation with the pubic bone.

Now that we know the cause of the pain, let’s look at the solution.

First of all, we should make it clear that in any yoga pose, if there is pain, we should pay attention to it and deal with it in time.

In horseback riding, the knee hurts.

I will provide you with three common solutions.


Lift the thighs up and step down the shins or soles of the lower legs.

Share the pressure on the knee.


Lift the thigh up.

We know that in horseback riding, we should sink the hip downward to extend the iliopsoas muscle and the front thigh.

Another force corresponding to the sinking hip is to tighten the thigh and lift it up.

The leg is tightened and lifted up to prevent the force from completely pressing down on the knee.


Push the lower leg, tibia and ankle down or step on the foot.

When the instep lands, the shins and ankles of the lower leg press down to the ground, one can help activate the leg muscles, and the other can lift the force on the knee.

Like a seesaw, press down on the end of the ankle, and the end of the knee will naturally tilt up.

If you raise your heel and step on the ground, the same principle applies.

I suggest beginners choose to step on the ground.

Because for people with weak body control and awareness, it is easier to find the feeling of power when stepping down with the foot.

And there is another advantage of stepping down with the sole of your foot.

Once you stop exerting force, the pressure on your knee will be greater, forcing you to step down with the sole of your foot desperately.

The hands in standing and forward bending fall to the ground, but it is not the foundation that is mentioned here.

It is not the part where the body touches the ground that is called the foundation, but the part where the body touches the ground and bears the weight of the body that is called the foundation.

According to this concept, don’t use the knee as the foundation in the horseback riding.

You can even let the knee touch the ground or lift slightly off the ground to find a feeling.

Similarly, the fingers that fall on the mat in the lower part of the triangle pose, the hands in the standing forward bend, and the part where the head and the ground contact in the fish pose.

Don’t take it as the foundation, just put it there and don’t bear the body weight.

This solution is the ultimate and most perfect solution.

Let the thigh lift up and the foot press down to hold the knee overhead, so as not to let it bear the body weight.

This method must be mastered by beginners.

Attention is to master.

Because this is not only to protect the knee, but also the direction of the force in this pose.

If the direction of the force is not correct, the effect of the exercise will be greatly reduced.


Do not let the knee patella and the cushion move forward or backward.

It is similar to being able to avoid.

As for whether to move forward or backward, you will naturally find the feeling when you get into this kind of posture.

Move in whichever direction is more comfortable and will not hinder you from activating muscle strength.

Just stagger it a little.

Now let’s take a look at a variant of horseback riding.

The picture below shows that the patella does not directly contact the ground, but moves a little towards the thigh above the patella.

Nevertheless, it is still necessary to lift the thighs up against the hands to reduce the pressure on the knees.

As mentioned above, it is not only to protect the knee, but also the starting point of the pose.


Put something under the knee or fold the yoga mat into two and put it under the knee.

This is equivalent to artificially adding a layer of meat mat and making the bottom soft.

Yin yoga is often used.

Finally, I would like to emphasize that the latter two methods are only temporary measures.

The most perfect solution is the first one.

Yoga practitioners must master it.

Start the muscle strength, find the correct starting point of the posture, and do not press the strength down on the knee is perfect.

The knee is on the ground but does not bear weight.

Other questions are also welcome to leave comments below..

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