Hip Opening Without Knee Pain

Hip Opening Without Knee Pain

hip mobility

HIP OPENING WITHOUT KNEE PAIN

“Hip opening” in a yoga class just sounds glorious if we feel confined or constricted in this area of the body and our intention is to transform this experience. The term may not sound glorious, however, if we know that knee pain will accompany hip-opening yoga postures. In this scenario, it can be quite daunting to try to move across the spectrum from having tight to more open hips. On the other hand, if we’re hypermobile in this area, it may also feel a little nerve-wracking to delve into the action of hip opening. The good news, whether we are hypermobile, hypomobile, and/or dealing with knee pain in hip-opening postures, is that we can explore similar techniques when it comes to creating increased range of motion without knee pain.  

In today’s video, Matt provides us with a roadmap to mitigate knee pain in 6 essential hip-opening postures.

chromatic yoga 15 hour immersion

THE POSE FACTORY

WAITLIST NOW OPEN

  • Dogmatic alignment versus functional alignment
  • Learn popular postural pitfalls
  • Myths versus truth
  • Formulaic approach for comprehensive learning
  • Excellent guide for yoga enthusiasts
  • Must-have for yoga teachers
  • Joint-health awareness
  • Muscle integrity, range of motion
  • Props for accessibity
  • Alignment alterations in the case of injuries

THE IMPORTANCE OF EXTERNAL ROTATION

Nursing knee pain while engaging in our asana practice can be a point of frustration. We may associate it with fear of reinjury or with memories of “what we used to be able to do without pain.” This is why education and exploration are vital—they help reignite possibility. 

When learning about knee pain and its connection to hip-opening postures, we must further comprehend what’s involved with external rotation at the hip. When practicing with Matt and learning the Chromatic way, we quickly find out that such rotation involves much more than just rotating the upper thigh. There are detailed steps that promote both activation and stretch of the muscles that surround the hip, which helps us more safely engage with external rotation and ultimately assists in reducing knee pain. We can apply what we learn in the following postures.

WATCH THE VIDEO

HIP OPENING WITHOUT KNEE PAIN: 6 POSTURES FOR INCREASED RANGE OF MOTION

ACTIVATE WITH INTENTION

One of the best ways to prepare our bodies and increase both flexibility and mobility is to activate/strengthen our muscles. When we do this, we have better control to independently move our joints through a broader spectrum of range of motion. We benefit from having more confidence and power during physical activity. 

Warrior II variation

In the first posture (a variation of Warrior II), we’re strengthening the buttocks and outer hips. Here are some key steps:

  • Pull the feet towards one another
  • Tuck the tail under
  • Push down through the front heel
  • Rotate the toes and shin out slightly while pulling the outer front foot back—this will activate the biceps femoris (external rotator of the knee joint)

Dragonfly variation

This variation includes a specific technique and also targets the biceps femoris, which  closes the knee joint, helping reduce pain in hip-opening postures.

200 Hour Online Teacher Training Certification

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

DRILL AND STRETCH

Pigeon Pose

Here, we explore a more passive stretch. The trick to getting a little deeper into the stretch (particularly into the piriformis muscle) is to twist and to push the hips back. If knee pain is still present, Matt demonstrates how to further externally rotate the thigh to take the pressure off.

Goddess Pose

This time, we learn a drill to incorporate into our practice.

Once again, pulling the feet towards one another will activate the outer hamstring muscles. Instead of remaining static, we pulse or move side to side in order to engage the muscles while we’re stretching. 

Skandasana

The target here is the adductor muscles, simply to experience the stretch. It’s not about how low we can take the posture. Keep in mind that by the time we reach this point in the practice, our muscles are already prepared for the stretch.

300 hour teacher training online

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

THE ULTIMATE HIP OPENER

If we’re experiencing knee pain in hip-opening postures, Lotus Pose might be the farthest thing from our minds. Once we have incorporated the techniques into the postures discussed, the potential for this posture may become a reality. However, we still approach Lotus safely and in phases.

Preparation I

In a Baddha Konasana position, the cue Matt offers—pulling the knees back and out—is key to getting the proper placement of the foot in Lotus.

Preparation II

Executing these actions, we find out just how much they assist in providing us the ability to stack the feet or to access Half Lotus. The two actions result in the closing of the knee joint. If we are still experiencing knee pain in Half Lotus, turning the calf muscles can help release the strain.

Matt’s next online course, The Pose Factory, is full of these extra gems to help us to foster health in our muscles and support our ability to enjoy postures we may have had to put aside.

The 200 Hr. Teacher Training: Click Here to See the Next Start Date

The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

Article by Trish Curling

Video Extracted From: Hip Release Online Workshop

lotus pose online yoga classes

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

Continue Learning

Hanumanasana Hints

Hanumanasana Hints

Hanumanasana HintssplitsHANUMANASANA HINTS Applying intelligent techniques to a posture like Hanumanasana is crucial.  Simply hoping for the best is definitely not the way to go.  That mindset leaves us vulnerable to injury.  It’s also the type of pose that can be...

read more
Chin Stand

Chin Stand

Chin Standganda bherundasanaCHIN STAND Without a doubt, Chin Stand requires preparation. This posture must be approached with the utmost humility, essential in order to respect the potential risk. If this pose is not explored regularly in our physical practice, it may...

read more
Postpone The Stretch Sensation

Postpone The Stretch Sensation

Postpone the Stretch SensationflexibilityPOSTPONE THE STRETCH SENSATION If one of the goals of our physical yoga practice is to increase flexibility, we may automatically believe that we just need to stretch more. It’s critical that we understand that increasing...

read more
Wake Up Your Wheel Pose

Wake Up Your Wheel Pose

Wake Up Your Wheel Poseheart openerWAKE UP YOUR WHEEL POSE We don’t have to question it—we know whether or not we’re feeling open, free, and strong in Wheel Pose. There’s a lightness and expansiveness that takes over when everything falls into place: From the initial...

read more
Spinal Spaciousness

Spinal Spaciousness

Spinal Spaciousnessdancer poseSPINAL SPACIOUSNESS Some key indicators of spinal health include strong bones, durable yet flexible ligaments, supple discs, and strong supportive muscles. Aside from nutrition, it’s not enough to say that movement in general is enough to...

read more
Steps To Scorpion Pose

Steps To Scorpion Pose

Steps to Scorpion PosevrschikasanaSCORPION POSE Exhilarating, stimulating, and enlivening are a few words we can use to describe Scorpion Pose. We can also use words such as grounding or even relaxing, which might initially be considered strange descriptors. When we...

read more

THE FREE TECHNIQUE PACK

When You Subscribe, You Will Get Instant Access to

  • the Technique Pack: 15 yoga pose breakdowns
  • exclusive online course discounts
  • exclusive blogs and videos
  • This field is for validation purposes and should be left unchanged.

Pigeon Without Knee Pain

Pigeon Pose

without Knee Pain

Why Stretching your hips might cause knee pain

Pigeon Pose is one of the most widely beloved postures in the yoga practice across a multitude of styles. This is for good reason. However, the issue I see most often with this posture is that it comes with little guidance as to how to activate your muscles and align your bones and joints, and as a result many people experience pain in their knees or quite simply never find an increase in hip mobility.  In this video I share my top three steps to a deep stretch in the hips without compromising the knee joint.

In my most recent online workshop, “Hips: Rock and Unlock Em” I go over some key actions in detail, and guide students into one of my favorite variations of pigeon posture – so if you like what you get in this video, definitely check out that full 2 hour workshop that goes over all you need to know about hip opening.

The key point that I go over in the video below and in the online workshop is that some of the hip muscles cross both the hip joint AND the knee joint, and so when we stretch the hips we are also stretching the knee. In addition, many hip stretches require putting pressure on the knee joint in order to rotate the thigh bone in the hip joint. One of the techniques I personally use is something called a facilitated stretch in order to target the belly (middle) of the muscles rather than the attachment points near each joint. Facilitated Stretch simply means an activation of the same muscles that are stretching. In the case of pigeon, I aim for the activation of the buttock muscles.

The Gluteus Maximus in particular is my focus because it feeds into the IT band, and the IT band connects to the knee joint. Any stretch of the buttocks could result in a straining of the knee. I find it incredibly helpful to activate the buttocks in order to ground and stabilize the knee joint. In addition, I also offer an activation from the other surrounding joint – the ankle. By activating certain muscles of the ankle I have found more access to spaciousness in the knee.

To be fair, nothing is fool proof. I have, however, tested these techniques among various body types over the past ten years and I have found it to be incredibly effective for most students. The result is deeper stretch in the hips and less or no strain or pain at all in the knee. That being said, this is your body and you have the greatest understanding of it when you tune in to how you feel and what you feel. The online Hips workshop is designed to help you with exactly that – Learn to feel your body on a more specific and nuanced level. Enjoy this free tutorial and as always let me know if you have questions about your body or your practice. If the video is helpful please share it!

Facilitated Stretching

Increases your range of motion while maintaining muscle integrity. Facilitated stretching is the activation or engagement of the muscles that are stretching. Activating the muscle while stretching causes the Golgi tendon organ to send a signal to the spinal column, and the spinal column speaks back, telling the muscles to relax.

yoga backbend techniques: 12 classes [backbend technique to relieve back pain "bowing the spine']

HIPS & HAMSTRINGS

ONLINE YOGA IMMERSION

  • 12 classes to increase flexibility of the hips and hamstrings
  • Maximize your strength through range of motion
  • Access your pose potential
  • Release tension of hips and back
  • Sensation-based practices
  • Unlock and strengthen major muscle groups
  • Active, passive, and isometric stretching
  • Improve mobility and stability
  • So much more!

$148.00 $128.00

MORE INFORMATION

3 Steps for Pigeon Pose

Step 1 - Evert the ankle

Everting at the ankle joint aligns the shin at the knee joint, and activates the outer shin muscles (fibularis muscles). In addition, when in pigeon pose, it supports the external rotation at the femur bone (front leg) in the hip socket. When everting, you can try rolling the calf muscle forward toward the front of your mat to initiate external rotation at the knee. This can help to open the inner portion of the knee.

Step 2: Press outer Front knee Down

From your buttock muscles, press the outer front knee down and as a result, you should feel your hips lift up a little bit. If you don’t feel this you may have to think about pulling your front knee toward the back knee. Once you get your buttocks to activate, your femur (thigh bone) will begin to externally rotate. This action supports more congruency (more space) at the knee, and begins a facilitated stretch.

Step 3: Rotate The back Hip inward

Rotating the back thigh bone will help to rotate the pelvis toward the earth. Because the muscles of the front hip are connected to the pelvis, if you rotate the pelvis it lengthens the muscles causing a deeper stretch. I only recommend this if you are feeling at ease in the front knee. If so, go slow because it is very easy to lose what you have already created in step 1 and 2.

ONLINE TEACHER TRAININGS

 

GET CERTIFIED AT THE 200 OR 500 HOUR LEVELS

  • 200 Hour Training: Get certified to teach yoga
  • 300 Hour Training: Take your certification to the 500 hour level
  • Recognized globally by Yoga Alliance 
  • Take your practice to the next level
  • All levels, ages, and experience welcomed

Sit, Stand, Walk.

Keeping the buttock muscles healthy and supple can really help in finding comfort when sitting, standing, or walking. Since most of our day is spent doing one of these three things, I highly recommend taking the time to do postures like pigeon pose, and do them well.

Listen To Your Body

Alignment cues and muscle engagements can be highly beneficial, so take the time to feel how they land in your body. There is no magic action or alignment for everyone, so I really encourage you to explore these actions while truly listening to your body. This particular set of cues might be what creates an “aha” moment for you, or it could be the complete opposite, so try them and ask yourself what you feel and what your experience is. Try to dissociate feeling bad with effort, and good with doing nothing. They sometimes correlate and sometimes not. If these actions wound up being right for you then I recommend practicing them whenever you are doing pigeon, and always maintain awareness of what your body is feeling. Through deep focus and exploration you will be able to collect the right actions for you.  If you found this useful, please share this post and if you are wanting to increase strength and flexibility of your hips and hamstrings check out the Hips & Hamstrings Immersion

Continue Learning

Hanumanasana Hints

Hanumanasana Hints

Hanumanasana HintssplitsHANUMANASANA HINTS Applying intelligent techniques to a posture like Hanumanasana is crucial.  Simply hoping for the best is definitely not the way to go.  That mindset leaves us vulnerable to injury.  It’s also the type of pose that can be...

read more
Chin Stand

Chin Stand

Chin Standganda bherundasanaCHIN STAND Without a doubt, Chin Stand requires preparation. This posture must be approached with the utmost humility, essential in order to respect the potential risk. If this pose is not explored regularly in our physical practice, it may...

read more
Postpone The Stretch Sensation

Postpone The Stretch Sensation

Postpone the Stretch SensationflexibilityPOSTPONE THE STRETCH SENSATION If one of the goals of our physical yoga practice is to increase flexibility, we may automatically believe that we just need to stretch more. It’s critical that we understand that increasing...

read more
Wake Up Your Wheel Pose

Wake Up Your Wheel Pose

Wake Up Your Wheel Poseheart openerWAKE UP YOUR WHEEL POSE We don’t have to question it—we know whether or not we’re feeling open, free, and strong in Wheel Pose. There’s a lightness and expansiveness that takes over when everything falls into place: From the initial...

read more
Spinal Spaciousness

Spinal Spaciousness

Spinal Spaciousnessdancer poseSPINAL SPACIOUSNESS Some key indicators of spinal health include strong bones, durable yet flexible ligaments, supple discs, and strong supportive muscles. Aside from nutrition, it’s not enough to say that movement in general is enough to...

read more
Steps To Scorpion Pose

Steps To Scorpion Pose

Steps to Scorpion PosevrschikasanaSCORPION POSE Exhilarating, stimulating, and enlivening are a few words we can use to describe Scorpion Pose. We can also use words such as grounding or even relaxing, which might initially be considered strange descriptors. When we...

read more

TOP RECOMMENDATIONS 

Handstand Training

Learn the techniques that make Handstand fun, easy and accessible! This 2 part course consists of the top most effective exercises will increase your strength and technique so you can easefully balance a handstand.

View Details

SHOULDER REVELATION

In this 12 class immersion  you will practice specific techniques to strengthen and unlock your shoulders. Each class focuses on a specific joint articulation and muscle group so you gain mastery in the shoulders.

View Details

HEART OPENERS

Finally, a 12 class immersion designed specifically to help you discover the freedom of heart openers. Learn how to avoid uncomfortable compression, and awaken your true range of motion in a step by step manner.

View Details

THE FREE TECHNIQUE PACK

When You Subscribe, You Will Get Instant Access to

  • the Technique Pack: 15 yoga pose breakdowns
  • exclusive online course discounts
  • exclusive blogs and videos
  • This field is for validation purposes and should be left unchanged.

Contact Matt

  • This field is for validation purposes and should be left unchanged.

Pin It on Pinterest