Protect Your Knees in Yoga: No more knee pain! (pose modifications)
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- Опубліковано 4 лют 2025
- Are you feeling held back from your yoga practice because of knee pain or arthritis? In this video, I walk you through a few ways to modify yoga poses to better support your knee joints.
While there's a LOT that can be said about your knees and yoga, this video is specifically focused on modifying kneeling poses that put direct pressure on the knees (like tabletop position, cat/cow, child's pose, and thunderbolt pose).
Let me know if you have any questions down in the comments!
PROPS USED IN THE VIDEO:
❯ Kneepad: amzn.to/3QWWZSn
❯ Bolster (the big yoga pillow): amzn.to/3swVEre
❯ Blankets: amzn.to/3PoKrlD
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ABOUT YOGA WITH MIKAH:
Mikah Horn is a certified yoga therapist, experienced yoga teacher, and founder of Lifelong Yoga (lifelong.yoga), which is an online yoga studio with on-demand therapeutic yoga, gentle yoga for healing, and beginner yoga classes. Mikah’s mission is to empower you with the tools of yoga and mindfulness to support your journey to healing.
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Hi yogis! Thanks for joining me today. Let me know if you have any questions about your knees & yoga. 👇 I'd love to hear from you.
Great tips! I look forward to putting these into practice. Thank you Mikah!
@@annettegorham9092 So glad it was helpful! :)
I tried both the pillow and chair adjustment and they helped a lot
That's great :) So glad to hear it.
Ah, I like the bird dog idea. I haven’t really been doing yoga for a while but exercise everyday. Spine limits some things, now the knees are really putting the breaks on everything. I am always interested in finding tips for working around our limitations, and like the idea of getting back into a little yoga in between the never ending physical therapy sessions. 😂
Love this! Yes, there are so many benefits of yoga that are tougher to find in other forms of exercise. hope you keep incorporating yoga into your routine. :) Pretty much everyone has SOMETHING going on physically, and that's why it's so great that yoga encourages you to slow down, listen to your body, and adjust as needed.
Thank you! I'm hoping this will be helpful for me...
I hope so too, Sara!
Thank you for the tips.
I have been practising yoga for almost 20 years on a daily basis. Until recently I did a number of poses including standing and sitting forward bends, camel, wheels, split and shoulder stands for flexibility and strength and they are my favourites. However, I have developed arthritis in the knees and hips and also minor wear and tear in the neck, lower back, shoulders and wrists. I have stopped doing the split and the butterfly as the groins and hips get very painful, although I am not sure if these two poses aggravate the arthritis. But can I continue with the other poses. There is no pain doing them but I am worried they may worsen the arthritis. I don't want to cut out more and more poses as time passes.
Thanks for stopping by and sharing your experience. "Motion is lotion" is what I want to emphasize here. It's so important to keep moving. Movement helps with the production of something called synovial fluid that our joints NEED to function well. Overall, we want low-impact movement (yoga!) that will strengthen the muscle surrounding the joints and keep the joints lubricated (without over-stressing them). All of this to say: Avoid the poses that seem to worsen the pain, but don't avoid yoga altogether, because it's one of the safest forms of movement for those with arthritis. And you love it!!
If the knees feel a little sore after practice is that normal or a sign to change something?
Any kind of joint discomfort isn’t ideal after your practice. Muscular soreness is okay 👍
A couple of things you could explore: Consider the degree you are bending your knees in standing poses and how much weight is shifted on that front leg. Really root through your front heel. Actually, I have a video you that goes into detail about this if you want to check it out:
ua-cam.com/video/KBeLku6r_2A/v-deo.htmlsi=4QVfCUvXvR2ISPCn
And thinking long term: I would spend some extra time on quad strength and hip strength & mobility. This will help support the joint over time.