Protect your knees
In this article we will talk about how to protect your knees on yoga classes, and describe the most common knee problems.
Problems with the knees is not uncommon among Western people. Many people starting to practice yoga, already have bad knees, others, unfortunately, get them due to improper practices.
Patients knees, resulting from yoga, often due to the fact that dealing with, began his practice in adulthood, too early to begin asanas with the load on the knee, having unsolved hip and ankle joints.
The inhabitants of the east more joints are disclosed due to their specific way of life, for example, they used to sit cross-legged on the floor and go to the toilet, squatting (by the way, this situation is considered more effective to cleanse the bowel).
Anatomy of the knee joint
The knee joint includes: a large thigh bone, is attached to the top of the tibia, the muscles and ligaments that connect the two bones, meniscus, patella. Meniscus (intra-articular cartilage) plays the role of shock absorber and protects the main articular cartilage. In addition to depreciation, the meniscus performs a stabilizing role, friction softens and limits excessive mobility in the joint.
The patella protects the knee and gives power front thigh muscles. The knee joint is unstable by nature, so it is necessary that the muscles surrounding the knee, were strong.
Damage and rupture of the knee ligaments
- meniscus injury
- overstretched knee
- violation of the patella slip (wrong movement of the patella on the knee joint).
To avoid these problems, it is necessary to strengthen the muscles around the knee, and the right to rebuild the asanas, following the instructions of the teacher.
The muscles around the knee
To knee was healthy, necessary control over the muscles that surround it.
To develop the muscles around the knee need to use Gian bandha – tighten the muscles surrounding the knee joint complex. Janu bandha should be used in most postures on his knees: it helps to improve knee stability, prevent injury, and if the injury is already present, then reduce the pain and swelling around the knee.
To the muscles around the knee were strong, it is also necessary to strengthen other muscle groups: front, rear and inner thigh muscles.
Competent detuning knee
Correct position in asanas necessary for knee health. Pay attention to these asanas as Utthita virabhadrasana and Utthita parshvakonasana: knee should be directly over the heel, that is, drumstick and thigh form an angle of 90 degrees. If you practice yoga with a qualified teacher, he does not just repeat to you this rule in their lessons.
Do not do asanas with lotus or half if you feel at least some, even a minimal load on the knee.
When the pain in the knees
Many people believe that having knee problems, you can not do yoga at all. It is not possible to deal with, but you must observe the following rules:
- do not perform the asana, if you feel that the knee pain increased
- If you feel pain in the knee straight, slightly bend it
- if you feel pain in your knees bent, gently straighten it.
- Pay attention to your body, listen to what it tells you, do not let pain mastering asana, step by step, gradually.