What you can do to avoid knee injury while practicing yoga?

 

A meniscus tear, patellar bursitis, ACL strain, or any other knee injury can all be alleviated by following a few basic asana guidelines. Prepare to treat your knees right. You can avoid knee pain and discomfort by putting these precautions into practice during your yoga sessions.

Sometimes it is not possible to do it on my own, look out for an online yoga class and follow the practices with professionals.

1. Start by warming up

To avoid injury, it's best to warm up thoroughly before attempting any yoga pose that focuses on the knees. Asanas can cause strain on muscles and joints if you don't warm them up first. Warm up your muscles and joints with some sun salutations or another stretching and strengthening sequence before diving into more advanced poses. If you are looking for professional training, search for a yoga teacher near me.

2. Lessen your speed, and Breathe

As a visually oriented species, humans often approach asana based on "how it should look," resulting in knees that are out of alignment and other alignment issues. Instead, focus on how it makes you feel on the inside as you practice. Develop a keen sense of self-awareness by practicing discriminating between the sensations of deep stretch and pain, nerve signals, muscle signals, etc.

3. If you're in discomfort, refrain from pushing

You shouldn't force your way through yoga poses if you're trying to relieve knee pain. When dealing with knee pain, it can be tempting to try to stretch out and stretch the muscles around the knee as much as possible. Stop stretching immediately if you experience any discomfort. Listen to your body and go at a slow, steady pace; pushing too hard could aggravate the injury to your knee and the muscles around it.

4. Align

Knee injuries are common in yoga, and are typically caused by tight hips or foot/ankle misalignments. Despite the knee's primary function as a hinge, some of us have a considerable rotation at the knee due to bone shape or "lax" ligaments. As a result, we need to take extra precautions to avoid compensating for tight hips by rotating or "torquing" the knees.

5. Change or replace

Swap out knee-heavy asanas for easier ones in class. (Before class, you did tell your teacher about your injury, right?) Before attempting seated poses, it is important to learn how to use props, such as rolled-up socks behind the knees in Virasana or folded blankets to align the hips. Pose modifications with the aid of props can be a helpful option for people experiencing knee pain.