Injuries

Ankles

Knees

Whenever your knees are bent, the toes should point in the same direction. For example, if your knees are bending outward, your toes should point outward. If your toes are pointing straight forward, your knees should bend straight forward. This will help avoid twisting the knee.

Engage your thigh muscles whenever knees are extended (when your legs are straight). Contracting your quadricep muscles will help stabilize the knee joint. Contracting your quads will also help release your hamstrings.

In standing poses where the front leg is extended, such as trikonasana and parsvottanasana, press into the ball mount of the front foot and lift the front quadriceps to help you avoid hyperextending the front knee.

In any lunging type pose where the front knee is bent, such as warrior poses, keep your knee stacked directly over your ankle. Avoid letting the knee go past the ankle.

During poses that are hip openers, such as #4 pose and pigeon, keep your ankle flexed. Flexing the ankle helps prevent twisting of the knee.

Your hamstrings bend the knee and your quadriceps straighten the knee. Keeping this pair of opposing muscle groups strong, flexible and balanced will help protect your knee.

If you feel any discomfort in your knee joint, back off immediately! Let me know and I will see if we can modify the pose further. There may be some poses that are not appropriate for you.

-by Lori Gaspar

Hips

Low Back

Shoulders

Wrists

Neck