5 Ways To Protect Your Knees During Yoga Practice

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Do you know your knees are just a simple hinge-joint? All these do is flex and extend your leg. You can call the knee a simple mechanism where the thigh bone balances the weight of your upper body atop the two shin bones. Your kneecap is smaller than a mango seed and it smoothly slides up and down the front side of the joint without any bony attachment.

Your knees are covered with a lot of ligaments and tendons cushioned by fluid and cartilage. Unfortunately, knee injuries are the number one reason why you might have to visit an orthopedic surgeon. If you want to earn a Yoga Alliance certification it is important you know everything about keeping the knee safe during yoga practice.

Needless to say, you have to keep in mind specific tips to prevent a knee injury during the yoga practice.

5 Tips To Prevent Knee Injury

The one thing you should understand is knee injuries are a painful reality of yoga practice. For example, Standing yoga poses are the best yoga asana that provides balance and strength to your knee. Unfortunately, improper alignment can put your knees at an increased risk of injury.

There are numerous yoga poses like Chair Pose, Hero Pose, and Pyramid Pose that pose a serious risk to your knees. Therefore, the common thing is any yoga asana is risky if you do not follow the right body alignment or do so without proper guidance.

With that said, given below are five tips to help you practice yoga without posing a risk to your knees.

1. Slow Down

By slowing down, yoga experts mean you should pay attention and practice deep and proper breathing. If you want to do a yoga pose by bending the knee out of its proper alignment you would end up with a dislocated joint. It is here Yoga Alliance certification gives you the chance to understand the differentiate between a deep stretch and discomfort, nerve and muscle signals.

2. Modify

When you enroll in a yoga class, especially as a trainer remember to switch challenging and advanced yoga poses for those that are a bit kind to your knee strength. You should ask the yoga teacher about yoga props that offer you the right support for practicing a yoga pose without any risk.

3. Never Hyperextend

During a yoga class if you hear the teacher saying, “lock your knees”, it means you have to stable the knees. You might feel a little flexed, the supporting muscles are strong but the kneecap is lifted instead of being pushed back. You should enroll in a Yoga Alliance certified yoga course to learn the best techniques to keep your knees safe during yoga practice.

Also Read:- Best Yoga Retreats In India

4. Align

A common reason behind a knee injury in yoga practice is hip tightness or misalignment of your foot or ankle. Although the knee is a hinge-joint, some individuals have a better amount of knee rotation due to ligaments or the shape of the bone.

You have to be careful not to force the tight hips by rotating your knees too much. Therefore, it is more important for you to have a knee rather than do a pose just for the sake of it.

5. Practice Safety

You should practice balancing and strengthening with the right yoga poses. One of the least developed muscles is the Vastus Medialis, which is a part of the quadriceps responsible for lifting your kneecap. Enroll in a Yoga Alliance certification course to know the secrets to practice yoga without putting your knees at risk.


Knee injuries are a result of poor body alignment during yoga practice. Furthermore, enroll in the Yoga Alliance certification course to keep your knee safe.


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