Hips & HanumanasanasplitsHIPS & HANUMANASANA What a posture! Hanumanasana is such a beautiful expression of what is possible in our physical yoga practice. However, it’s not about “achieving” Hanumanasana but about the exploration of what is possible in terms...
THE IMPACT OF A HIP STRETCH ON THE KNEE JOINT
The knee joint can be quite vulnerable: “Of the lower extremity joints, the knee sustains the highest percentage of injuries, particularly among physically active individuals.”
In the full class from today’s clip, Matt begins with some great education about how hip stretches affect the knee joint. He explains that whenever we are stretching the hip, it not only places pressure on the hip itself but also on the knee. This of course can put your knees at risk of injury. The good news is that there are ways to help circumvent the potential for serious injury. In the clip, Matt teaches you how to approach hip external and internal rotation in 5 yoga postures with more integrity for the knee joint in order to keep it safe.
December 2023 Immersion
- Technique-infused yoga classes
- Nondogmatic and effective alignment
- Improve low back health
- Increase hamstring and hip flexor mobility
- Improve flexibility of inner thighs and outer hips
- Improve posture on and off the mat
- 12 classes included
- Livestream optional; all classes available on demand after livestream’s complete
Registration now open!
HOW TO PROTECT THE KNEE JOINT
The previously cited article goes on to clarify that when hip muscles are weak, there is a direct link to knee injury. This aligns with Matt’s emphasis on the isometric contraction of the muscles that support the hips, knees, and ankles when executing various yoga postures. He carefully cues specific joint actions for more optimal positioning during activation to reduce the stress on and stretch of the ligaments around the knee joint. Because the knee is mainly supported by ligaments, they need to be strong to maintain stability. Now, positioning depends on what’s required for your body at a given time: “Abnormal motion of the femur can have a direct effect on tibiofemoral joint kinematics and strain the soft tissue restraints that bind the tibia to the distal end of the femur.”
WATCH THE VIDEO
THE IMPACT OF A HIP STRETCH ON THE KNEE JOINT: ARE YOUR KNEES AT RISK?
In the video, you begin to see this potential for the abnormal motion or positioning of the femur in Warrior II. First, the positioning of your pelvis influences the amount of internal rotation of the femur. Matt cues a movement of the heel that will aid in further external rotation of the hip, but he suggests that you also consider directing your focus to the shin so that you’ll be able to witness the knee rotating back: Pressing your outer heel down while dragging it back will activate the biceps femoris muscle (hamstring muscle) to access the rotation of the shin. Now, if you discern that this creates more torque on the knee joint, you can back off on the amount of external rotation of the hip (femur) by placing more force on the inner or center heel when pressing down and pulling back.
200 HOUR ONLINE TEACHER TRAINING
GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE
- Deepen your yoga practice
- Build confidence speaking in front of groups in person and online
- Learn foundational class structures and templates
- Learn techniques for a wide range of yoga postures
- Get certified and highly qualified to teach yoga
- Yoga Alliance Globally Recognized Certification Program
- WINTER ENROLLMENT NOW OPEN!
GODDESS POSE AND MALASANA
In Goddess Pose, you can really see the impact that the positioning of the femur and shin bones can have on the knee joint. There is a common tendency to internally rotate your shins when the knees are moving more outward, which may cause pain in the inner knees. You can avoid this by turning your feet more outward. Then, to create the isometric contraction and more external rotation of the shins, pull your outer heels towards one another—imagine each fibula (the outer shin bone) pulling in towards the midline of your body. And with a little extra anterior tilt, your pelvis stays back.
You’ll notice the parallels in Malasana, Squat Pose. Keeping the knee joint safe requires the same awareness of the amount of external rotation versus internal rotation of the hip, along with the activation of the adductor muscles through a facilitated stretch.
300 HOUR ONLINE TEACHER TRAINING
GET 500 HOUR CERTIFIED AS A MASTER TEACHER
Master your skill set as a teacher through refined techniques, anatomy, biomechanics, sequencing, philosophy, meditation techniques, theming, yoga business, and much more!
- Get 500 hour certified
- Learn anatomy, biomechanics, asana techniques
- Expand your teaching skills
- Masterful sequencing and verbal delivery
- Learn meditation and breathwork techniques
- Transformative tools: theming, dharma talks, satsang
- WINTER ENROLLMENT NOW OPEN!
ONLINE ANATOMY COURSE
- Accessible, exciting, and easy to learn
- Anatomy and biomechanics for yoga
- Appropriate for both teachers and students
- Learn joint alignment vs pose alignment
- Demystify yoga poses and transitions
- Release aches and pains
- Learn how to avoid common injuries
- Caters to all levels with modifications and props
- 20 hours Continued Education Credits with Yoga Alliance
- 20 hours toward Chromatic Yoga Certification and 300 Hour
- Lifetime access
Tripod Headstand to Crow for Controlled AccessinversionsTRIPOD HEADSTAND TO CROW POSE When exploring an inversion like Tripod Headstand, the shoulder muscles become part of the primary focus. Tripod Headstand on its own can be challenging enough, but adding a...
Shoulder Connections 3 Postures for Increased Mobilityshoulder stabilitySHOULDER CONNECTIONS To increase mobility in our shoulders, we must first understand how they move, so we become more connected with their function and how they inform a variety of yoga postures....
Deep Dive Into Chaturanga Shoulder Action Controversyshoulder stabilityDEEP DIVE INTO CHATURANGA Earlier this week, Matt posted a video on his Instagram page highlighting the shoulder blade movement that takes place in Chaturanga—moving from protraction to retraction....
Strengthen Your "Shelf" for Mayurasana How to Prepare for This Unique Arm BalanceDELTOIDSSTRENGTHEN YOUR "SHELF" FOR MAYURASANA Let’s note that muscle groups do not work in isolation: The activation of accessory muscles, although not necessarily the focal point, are...
What Are the Tilts of the Scapulae? 4 Postures to Help You Lock Into These Shoulder ActionsSHOULDER ROTATIONWHAT ARE THE TILTS OF THE SCAPULAE? When we first dive into studying anatomy, it’s all about the basics. Once the foundation is laid, it becomes easier to...