We will start off gently with holds of only one minute in each of the three positions. But this does not mean that you can’t work the knees in ways that can help them heal or make them stronger. Yoga for Beginners, 6 Hip Opening Poses - Avocadu from avocadu.com This complete yoga practice is suitable for new and experienced… There are ways to do so, and we will explore a very successful way involving Yin Yoga principles and some simple props. Acceptance of the reality of our limits is very yin.This practice has helped to keep the space in my knee joints from collapsing, thus avoiding arthritis. If 1.5 inch doweling doesn’t work, try 1.25 inch doweling first. Yoga for Beginners, 6 Hip Opening Poses - Avocadu from I am now 8 years post op and my knees are fine, thanks (I believe) to a daily practice of Yin Yoga for the knees. Take the dowling away and just sit on your heels. My knees issues arose because my hips were very tight when I first started my yoga practice, but I ignored the warning signals – the burning pain in my knees whenever I did external rotations of the hips. Position two requires us to take two cushions away, leaving one to sit on, and roll the doweling back a couple of inches, so that it is on the calves. I am now 8 years post op and my knees are fine, thanks (I believe) to a daily practice of Yin Yoga for the knees. So I've taken a break from yoga to allow my knees to heal, but I'm ready to get back to the mat. A Hip-Focused Yin Yoga Push back into child's pose with your forehead resting on a block. This wise saying helps protect our knees when we are working to open our hips: if the hips are very tight, the stress of postures, such as Pigeon or Cow Face pose, will often go right into the knee and could tear the meniscus. Stay here for a final minute. There are ways to do so, and we will explore a very successful technique involving Yin Yoga principles and some simple props. Another option, in place of the dowel, is to fold up a really thin sticky mat if you have one. Bernie, Part One: The Philosophy and Physiology of Yin Yoga. However, as always, if you have significant issues, please check first with your healthcare provider before doing this exercise. No yoga practices cured the problem, so I eventually had arthroscopic surgery on both knees; however, the pain was never completely resolved. Footnotes:1. This position can be very juicy: stay calm but if it becomes really painful, stop! 11+ Yin Yoga Sequence For Knees. My own experience has shown this to be an effective practice. When we stress these tissues the fibroblasts, chondrocytes and osteoblasts are all stimulated to create more ligament, cartilage and bone, as well as to secrete the fluids that lubricate the joint. There is another wise saying, “No pain, no pain.” The philosophy here is quite clear. Knees can stay bent, extend, or find a butterfly shape. This position can be very juicy: stay calm but if it becomes really painful, stop! If 1.5 inch doweling doesn’t work, try 1.25 inch doweling first. It applies the Yin Yoga principles of a long held stress, held in stillness, and with no pain. You will need a few props: three cushions (books about two inches thick could work), some wooden doweling (start with a smaller diameter dowel first, say one inch and work your way up over time to 1.5 inches) or even a rolled up towel. He recommends a daily practice of a few minutes for several months. Remember though: no pain, no pain! My surgeon warned me that the operations would hasten the day when arthritis would occur in my knees. The surgeries did allow me to regain normal function in my knees, but it was at a cost. It applies the yin yoga principles of a long held stress, held in stillness, and with no pain. When you practice any hip openers during yoga (yin or yang), pay attention to the knees; if they start to talk, try the above suggestions. Shown here are the two sizes of dowel you can use. [It may not be a good idea, for example, if you have cruciate ligament damage.]. Light on Yoga by B.K.S. He recommends a daily practice of a few minutes for several months. The technique shown here –  a variation of Virasana or Hero’s pose – has been pioneered in the Iyengar community for many years. But this doesn’t mean that you can’t work the knees in ways that can help them heal or make them stronger. Some wooden doweling (start with a smaller diameter dowel first, say 1 inch and work your way up over time to 1.5 inches) or a rolled up towel. Then sit back down for another minute. Also, the fact that we stress the knee joint in a safe, non-painful way stimulates the various cells in the knees to grow more tissues. Place the dowel behind the back of the knees and sit with the cushion between your feet. Stay here for one minute and notice the sensations you are experiencing. This requires us to take two cushions away, leaving one to sit on, and roll the doweling back a couple of inches, so that it is on the calves.

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