Iyengar yoga for knees

Including knee strengthening yoga poses, & key yoga props for sensitive knees

Plus, Iyengar yoga asana alternatives: the knees

In this post, you’ll find information on Iyengar yoga for knees, knee strength yoga, knee strengthening yoga poses, yoga knee support, and key yoga props for sensitive knees. There are also Iyengar yoga asana alternatives for the knees, plus answers to common questions like these; how to protect your knees in yoga, how to keep your knees safe during yoga, can yoga cause knee pain, can I do yoga after knee replacement surgery, can yoga hurt your knees, and what yoga poses are bad for knees.

The post also outlines the importance of correct alignment for the best functioning of your knee. The photos also show a range of props you can use to help with knee alignment, strengthening, and recovery from injury.

Yoga can help most knee issues

If you’ve already got knee issues, or are worried about getting them, then try Iyengar yoga asanas (or poses), using the variations, props, and alignment techniques that I outline and show.

Plus, don’t put off doing yoga because of knee issues. It’s very likely that yoga can help, providing the right yoga is done, with the right variations and props.

At a minimum, talk to me (Chris Lalor) about your situation. Then, I can advise about your best way forward.

Among other things, I’ll help you with knee issues by applying key principles of the alignment yoga made famous by Mr BKS Iyengar. For example, he said:

“…Each asana (posture) has an optimum line or position. From the head to the foot, from the front to the back, from the right to the left—without deviation, without distortion.”

But first, I start below with a couple of quick stories about the use of Iyengar yoga for knees.

How to keep your knees safe during yoga?

By the way, to keep your knees safe during yoga, do an online or studio Iyengar yoga class, with a certified Iyengar yoga teacher. They are specifically taught knee yoga based on correct alignment of your body. Plus, all teachers are objectively certified, so you know they have reached required standards.

The question I’ve quickly answered above is one of half of dozen of the most common questions I get from students about knee yoga.

Below, I’ve also answered the all of the questions at one point in this post.

Beyond that, if you have substantial knee issues you’re concerned about, then talk to an accredited Senior Iyengar Yoga Teacher (and ideally a Yoga Therapist).

Such teachers almost always have many more years of training and experience than other non-Iyengar yoga teachers. (In other words, like me, they’ve become very specialised, focussed especially on alignment (including the correct knee alignment), and been through a much longer, and more rigorous training process, usually over decades).

Your hip-knee connection

The origin of Iyengar yoga for knees

When I (Christine Lalor) was at a class with Mr BKS Iyengar in India, he told how he fixed two of his own knee injuries. He got the injuries from motor bike accidents.

On the first occasion, he went to the doctor, and then did exactly what the doctor prescribed. The injury then took many months to heal.

When the second knee injury happened, he decided, as an advanced yoga teacher, that he knew more than the doctor about fixing knee injuries. So, he used his own yogic techniques, and steadily did a little more knee strength yoga each day.

He also used some of the yoga props for sensitive knees, and yoga knee support, that he is famous for inventing, (along with much else he pioneered).

Using his own version of knee strengthening yoga poses, Mr Iyengar said the recovery took about a month, and much less time than the knee recovery approach the doctor prescribed for the first injury.

As I’ve mentioned, a key reason for the outcomes he got, was his use of what is now known as Iyengar alignment yoga. In particular, he used a range of yoga props, such as belts, blocks, and blankets, to keep the body (and knees), correctly aligned. I explain more about this in a section below.

A quick glance at the pictures of your knee joint below, give you an immediate sense of how critical it is for these joints to be correctly aligned.

With the intricate complexity of knees, any mis-alignment of your hips, legs, of feet, will not have your knees work in an optimal way.

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Another example of yoga for knees

Another useful story of yoga for knees comes from Stuart, a Flametree Yoga student and teacher. When running, he tripped and damaged his knee in a fall.

A knee cyst then developed. It was surgically removed, along with part of the knee cartilage, or meniscus in the knee. After that, for many years, Stuart suffered more limited movement, and muscle atrophy in the injured leg.

He used physiotherapy, and therapeutic massage, but the decline in his leg and movement, continued.

Eventually, Stuart returned to Iyengar yoga, and started using the Iyengar yoga for knees that I’ll outline further below.

Using the techniques and yoga poses for knees that are outlined in this post, Stuart got back much of the flexibility in his knee, and rebuilt the muscle strength.

Among other things, he found it interesting and sufficiently challenging to do yoga, so he did enough of it to strengthen his muscles, and get his knee correctly aligned again.

Your flattish knee joint needs correct alignment

More about knee strength yoga

Fortunately, I (Chris Lalor), have never had a major knee injury.

However, as a yoga teacher and yoga therapist, I have helped thousands of yoga students manage and improve their pre-existing knee injuries.

In addition, my weekly yoga classes cover all the type of knee strengthening yoga poses that I’ll discuss more about below.

I’ve also applied these yoga knee support techniques to myself when I’ve occasionally had some relatively minor need for yoga for knees.

Of course, I recognise that there are times when high quality Western medicine can be immensely helpful.

But, it’s also clear that yoga for knees can make a massive contribution. Often, it can also help in ways that are beyond what doctors or other health professionals can do for you.

Blocks and chairs are key yoga props

Outline of this yoga for knees post

So, this post outlines the knee yoga remedies that Flametree students use regularly.

But first, in a section below, I outline a little more about the importance of alignment in Iyengar yoga. Among other things, this helps you understand why and how yoga props can help with yoga for knees.

The pre-existing knee injuries that yoga students most often have, arise from issues like:

• accidents
• sporting and other injuries
• diseases such as arthritis
• bad posture
• too much weight in the body
• being too sedentary
• walking in uneven ways
• uneven leg muscle development, especially the inner thigh.

So, in the post, I’ll also outline more about each of these matters.

1. Iyengar yoga for knees, including the importance of alignment
2. Knee strength yoga via the Iyengar method
3. Knee strengthening yoga poses, especially the use of props
4. Yoga knee support and props, and
5. Yoga props for sensitive knees, including non-weight bearing poses that help.

Spacers to help avoid knee joint compression

Introduction to Iyengar yoga for knees

As you will have seen, or maybe experienced, your knee is a joint that is especially susceptible to damage and injury.

It’s also evident from the knee pictures above.

But, there are many ways that yoga can be used to both help knee injuries, and prevent knee issues.

By way of overview, the knee is one of the largest and most complex joints in the body.

It’s very flexible, and bears weight across all its surfaces.

It’s a so-called hinge joint that moves in three ways; hinging, gliding, and rotating

In addition, the knee joint is not used in isolation. Ankles and hips are always involved.

As a result, when hips or ankles are restricted in their range of movement, then it will apply increased forces to the knee.

By the way, as part of Iyengar yoga for knees, it’s also important to focus on standing squarely and evenly on the so-called four corners of the feet. (See more on this in our blog post about feet, heel spurs, and ankles).

But, for the purposes of knee yoga, check out the muscular connections to your knee illustrated by the diagram immediately below.

Try knee strength yoga via knee strengthening yoga poses

What is alignment based yoga?

Alignment in yoga is a skeletal process, and is assisted especially by key muscles, and fascia. Among other things, correct alignment also allows energy to better flow through your body.

Mr BKS Iyengar said this about alignment:

“Alignment is of several types. It could be physical alignment, muscular alignment, alignment of nerves, alignment of fibers and tendons, besides the alignment of the intelligence, consciousness, and self”. 

So alignment based yoga has a number of aspects, but is especially important for proper functioning of your knees.

For instance, as you can see in the diagram immediately above, the muscles above your knee play an important part in correctly aligning your knee. As already mentioned, the flattish nature of the gliding knee joint, means that it relies on such support.

In this regard, for example, a block under your front foot helps with strengthening such muscles, and the alignment of the entire joint. In pictures with this post, you’ll see various versions of such support.

For instance, when the foot is raised by a block, you’re strengthening all the way from the foot to your upper leg (such as your quadricep muscles).

Putting blocks between legs, including even a rolled yoga mat between your legs, does the same thing.

Alignment also incudes having your feet correctly facing forwards, rather than pointing outwards to the side.

Before leaving this section on alignment based yoga, here is one more useful quote from Mr BKS Iyengar:

“I just try to get the physical body in line with the mental body, the mental body with the intellectual body, and the intellectual body with the spiritual body, so they are balanced. Each asana has an optimum line or position. From the head to the foot, from the front to the back, from the right to the left—without deviation, without distortion.”

Asana alternatives for the knees

Common knee strength yoga issues

Among those who come to their first yoga classes, some of the more common knee issues are the ones outlined in this section.

Typically, such issues all involve dealing with a decline in leg and knee strength, due to the injury restricting or preventing normal movement.

As I’ve mentioned, such issues need not stop us from doing yoga.

Instead, props and the other approaches outlined in this post should be used by a teacher, so as to enable yoga asanas that will gently address the issue/s, including helping with alignment.

Damage to the cartilages of the knee

Often, I see cartilage issues from sports injuries.

For instance, cuts or tears can appear in the meniscus. Then, associated swelling also compresses the joint.

Arthritic knees

Arthritis occurs due to injuries, or from wear and tear over a period of time. It often also involves knee osteoarthritis.

In addition, others may have rheumatoid arthritis, where the knee joint is attacked by the body’s own immune system.

(Regular knee yoga helps, by bringing more blood to the knee, leading to additional removal of waste products.)

Knee weakness and instability

Weakness and instability of the knee joint is often the result of these factors.

• • • A sedentary lifestyle, or weight issues, or postural issues.
    • Unequal stresses from walking, or how weight is borne.
    • Underuse of the vastus medialis (inner thigh).
    • Too little use of the knee and leg after an initial injury.

In the case of inner thigh issues, note that the vastus medialis is only active in the last 15 degrees. (You can see this muscle in the above diagram about upper leg muscles).

So, this only happens when the knee straightens. If this muscle is underused, then it atrophies.

As a result, the opposing group of muscles on the outer leg then create uneven pressure on the knee.

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Iyengar yoga for knees via standing poses

As already seen in some of the pictures above, standing poses can be practised to both strengthen and realign the knee joints.

In the process, standing poses, providing they’re done with appropriate guidance, are also especially useful when dealing with knee injuries.

However, some appropriate mix of the following practices should be observed.

• You should not jump in and out of standing poses. Step out instead.
• You need to understand how to re-align the knee in all standing poses. For instance, a yoga teacher should explain how to keep the knee cap facing forward.
• In addition, in yoga for knees, it’s important to align the knee, hip and ankle.
• Plus, use a yoga tressler (if available in the studio, but otherwise use a wall, or table).
• Having the back foot to a wall.

Iyengar yoga asana alternatives: the knees

Yoga knee support and alignment.

A yoga student should not rush to straighten the knee.

Instead, work to gradually align the knee, hips, and ankles.

In addition, it’s sometimes useful to place a block under the ball of the foot. (If your yoga studio has a block with rounded edges, then that is more comfortable than rectangular blocks.)

Then, the big toe mound is pressed throughout, so as to gradually stretch and straighten the knee joint.

Use of the block will help realign and straighten the knee.

But, watch that the inner ankle doesn’t swivel, so as to avoid the thighs not working properly.

All standing pose should be done with a slow straightening of the knee, right up to and including the last 15 degrees. In the process, the thighs should be drawn up, and the inner ankles lifted.

Because many different muscles attach to the knee, it’s also important to appreciate which muscle issues are often indicated in knee discomfort.

Knee strength yoga via knee strengthening yoga poses

Inner thigh issues with knee strength yoga

For example, when doing Iyengar yoga for knees, consider the quadricep muscle, and the vastus medialis (or inner thigh).

As already mentioned, the inner thigh muscle is only active in the last 15 degree of straightening the knee.

In addition, medial (inner) meniscal injuries are a common cause of knee injury.

In this regard, the vastus medialis muscle balances the angle of pull of the quadriceps, so that the knee aligns correctly.

Poses that this issue applies to are:

• Trikonasana (Triangle pose)
• Ardha Chandrasana (Half Moon pose)
• Virabhradasana (Warrior pose)
• Parsvottanasana (Intense Side Stretch pose).

For a very quick guide to the shape of these poses, including the relevant English names, check out Flametree’s poster of the major Iyengar yoga poses.

Obviously, your teacher can give you appropriate variations of these poses for wherever you’re at with your knee strength yoga.

So, practise with a block between the inner thighs, with inner ankles lifted, and outer ankles drawn in.

Plus, distribute your weight so that it is evenly placed between your heel and the sole of the foot.

Yoga asana alternatives: the knees

Seated yoga for knees

In seated poses, watch out for inappropriate knee joint compression, including where there is a twisting pressure at the back of knee.

For instance, where there is compression of the knee joint, when doing seated yoga poses, look to create space in the knee joint.

It’s an opportunity to use the spacers shown above.

In the process, seated poses like the following, will all need to be modified:

• Virasana (Hero pose)
• Padmasana (Lotus pose)
• Forward Virasana (Forward Hero pose)
• Janu Sirsasana (Head To Knee pose), and
• Malasana (Garland pose).

Malasana is particularly difficult, so be cautious.

In padmasana, and half padmasana, after an injury, the twisting pressure at the back of the knee, takes time to be able to do.

Placing a towel at the back of the knee, and squatting very gently, increases blood flow, and stretches the joint and capsule.

But, don’t do it if there is any swelling.

In addition, an alternative to forward virasana is sit on a chair, with feet about hip width apart, and stretch the spine towards a wall.

Iyengar yoga asana alternatives: the knees

Yoga props for sensitive knees

Some of the key yoga props for sensitive knees are used for making space at back of knee. For instance, see the pictures of both the so-called knee spreaders, or spacers, and how they’re used.

In addition, ask your yoga teacher about other ways to create space at the back of the knee. Plus, you’ve already seen some in the pictures with this post.

Many of these yoga props are used for knee strengthening yoga poses.

For example, use towels, pieces of rubber mat, or belts. All of these yoga props and practices can stretch and open the back of the knee joint.

In addition, use some of these yoga knee support practices are listed below, or look at the pictures with this post.

• In the yoga pose, sit on more height (using bolsters, blankets, shoulderstand pads, or towels)
• Open joints with blankets tucked into the back of the knee
• Use belts around the knees and the shins
• Put blocks between your inner thighs, so as to help realign your femur and tibia
• Weights can also be used to increase the range of movement, increase strength, and help where adhesions exist due to past injury
• Plus, do Utthita Padangusthasana 1 & 2 (Hand To Big Toe pose)
• Sit on a chair to go forward to a wall as an alternative to Forward Virasana.

Iyengar yoga asana alternatives: the knees

Strengthen with knee strengthening yoga poses     

After injury, muscles drop in toning very quickly.

So, watch carefully, and do appropriate yoga so as to slowly strengthen, while avoiding jarring actions.

Especially, use the following asanas, or appropriate variations of them.

Again, each of these knee strengthening yoga poses is also an excellent opportunity to use yoga props for sensitive knees.

• Prasaritta Padottanasana (Wide Stance Forward Bend pose)
• Setubandha Sarvangasana (Bridge Pose), with knees bent
• Paschimottanasana (Seated Forward Bend pose), including with blocks and belts can stretch the knee joint, and realign the knee joint
• Strengthen muscles around the knee joint
• Non weight bearing asanas to strengthen knee joints will also help relieve pain and fatigue. For instance, practise asana like supta padangusthasana 1 & 2
• Inversions / Salamba Sirsasana (Headstand), Sarvangasana (Shoulderstand), and Ardha Halasana (Half Plough Pose)
• Resting the knees, such as in the relaxation pose shown immediately above.

In addition, a rope can be used to pull the knee gently forward, and help clear the meniscus.

At the same time, elongate the hamstrings, such as by using Bhekasana (Frog pose), and Baddha Konasana (Bound Angle pose, or Cobbler’s pose).

Iyengar yoga asana alternatives: the knees

Answering common questions

As I mentioned, I often get asked some version of these questions. At various points above, I’ve already done that in various pieces. But here they are all in one spot.

• How to protect your knees in yoga?
• How to keep your knees safe during yoga?
• Can yoga cause knee pain?
• Can I do yoga after knee replacement surgery?
• Can yoga hurt your knees?
• What yoga poses are bad for knees?

So, in the section below, I’ve set out my quick answers for you.

Answers to yoga for knees questions

How to protect your knees in yoga?

Regarding how to protect your knees in yoga, use yoga props and pose variations suitable for knee issues. Plus, be regular with yoga practice, but don’t rush. Ideally, use a certified Iyengar teacher. They focus on correct knee alignment, have top knee yoga sequences, and are trained in yoga props for knees (& elsewhere).

How to keep your knees safe during yoga?

For how to keep your knees safe during yoga, do an online or studio Iyengar yoga class, with a certified Iyengar yoga teacher. They are specifically taught knee yoga approaches & alignment agreed by very Senior Teachers. Plus, all teachers are objectively certified, so you know they have reached required standards.

Can yoga cause knee pain?

Can yoga cause knee pain? Yes, if its done the wrong way, or without suitable props or variations. But, if done appropriately, Iyengar yoga for knees will help you recover, or heal, and will not hurt. So, if it does, get help from an Iyengar yoga teacher or yoga therapist.

Iyengar yoga asana alternatives: the knees

Can I do yoga after knee replacement surgery?

Can I do yoga after knee replacement surgery? Yes, and the right post-surgery yoga will help with muscle strengthening, flexibility, mobility, and more. However, it’s best to initially do gentle yoga classes with the help of an Iyengar yoga teacher. Then, you’ll learn Iyengar yoga for knees, with variations and props.

Can yoga hurt your knees?

Can yoga can hurt your knees? Yes, if it’s the wrong yoga, or done wrongly. Like everything, you’re best to get expert help, from a certified yoga teacher. Use an Iyengar teacher, because they’re objectively assessed, and have specific training in alignment yoga for knees, via variations and props.

What yoga poses are bad for knees?

What yoga poses are bad for knees? In short, those that stress the knee joint, either in terms of alignment, or uneven muscle use. So, always slowly lift the muscles above the knee cap, and carefully extend the back of the knee. Plus, avoid hyper-extension, and always align the knee over the foot.

In addition, don’t do poses that you’re not yet skilled to do. They can strain knees, ligaments, or joints in ways that then need healing. But, in Iyengar yoga, you’ll learn yoga in stages, with a focus on correct alignment of all types, using variations and props so you get all the benefits of yoga, without overdoing.

Iyengar yoga asana alternatives: the knees

Flametree classes with more yoga for knees

For more on what’s been discussed, please come along to Flametree classes, either online or in any of three Darwin NT locations.

Our classes regularly cover more on any of more on Iyengar yoga for knees, knee strength yoga, knee strengthening yoga poses, yoga knee support, and key yoga props for sensitive knees.

In addition, feel free get my help either just before or after classes. It’s a suitable time to quickly tell me about your issues, get advice on Iyengar yoga for knees, and get input on what are the best mix of Flametree classes for you.

If you’re then in any of the mix of Flametree classes, at either beginner or non-beginner level, both I and other Flametree teachers, can give you further appropriate advice, including specific yoga props for sensitive knees.

By the way, all Flametree teachers are extensively trained in all the issues I’ve mentioned, including the use of knee strengthening yoga poses, and other aspects of yoga knee support.

As an example, I have above, already answered common questions like, how to protect your knees in yoga, how to keep your knees safe during yoga, can yoga cause knee pain, can I do yoga after knee replacement surgery, can yoga hurt your knees, and what yoga poses are bad for knees.

Let me know if you have further questions, or want me to elaborate on such issues.

Yoga props for sensitive knees

​Solutions via regular yoga practice

If you have chronic pain from knee issues, including arthritis pain, and other pain, or whatever, then there are a wide range of benefits of good quality hatha yoga in the Iyengar style, especially our specific knee yoga. The include:

• improving your quality of life by cutting joint pain
• ​better blood circulation into key areas causing issues
• reducing or fixing lower back pain, or having less pain
• significant reductions in chronic knee pain
• greater ability to do physical activity and exercise programs of all types
• ​getting a positive impact on your mental outlook
• helping obese patients with mindful eating and meditative means
• reducing complications in hip joints (arising from knee issues)
• better mobility overall due to reduced knee problems
• significant improvements in acute pain
• proper alignment to head off problems
• ​better physical fitness
• inner peace, especially from restorative yoga.

If you wish, use a HALF price 10 pack to do your own pilot study of the best of today’s Iyengar yoga sequence options.

​If you need, use Flametree’s Gentle Yoga class as an affordable alternative to therapeutic yoga.

​Even if you’re already doing some form of physical therapy, try the Iyengar style of yoga for knees.

Knee strength yoga via knee strengthening yoga poses

Healthy knees and great range of motion

Everyone can get the benefit of better leg muscles and knee health.

​Yoga for knees is a great way to get all the benefits of yoga workouts, no matter what medical condition you’re nursing.

At Flametree, your teacher will work out ways to have you doing suitable variations of poses such as:

• Low Lunge, and High Lunge
• Warrior poses, including Warrior II
• Tree pose
• Pigeon pose
• ​Child’s pose
• Hero’s pose, and
• Mountain Pose.

Your asana practice, no matter what you’re dealing with, can still deliver a wide range of benefits.

In addition, where needed try Iyengar yoga asana alternatives: the knees in particular.

Plus, yoga is enjoyable. It’s not a chore, unlike what you’ll probably get from a physical therapist.

Knee strength yoga, & yoga props for sensitive knees

An asana focus has many benefits

The sole purpose of your yoga may be to deal with pain from tendon issues, or high blood pressure, or to learn the women’s yoga taught by the late Geeta Iyengar (including Getta S. Iyengar’s guide for women).

The good news is that whatever benefits you seek from a long practice of yoga, you’ll also get much more than whatever you may have initially sought in a 4-week knee syllabus or whatever.

Use Flametree’s wholesale discounts for the use of a specific service, such as knee yoga, or for any other legitimate service you seek from a yoga teacher.

Whatever type of yoga you’re after, Flametree will also give you the benefits of the latest research projects for chronic back pain, or the latest news on alternative pose options out of India.

In the process of addressing knee pain, or chronic low back pain, or whatever, yoga will also give you one of the best experiences of your life.

Just use Flametree’s Beginner or Non-Beginner HALF price discount code to get started.

Even if you have issues like meniscus tears, or other first order knee problems, talk to Flametree at the same time as you talk to any medical practitioner.

Remember, all Iyengar yoga teachers are certified by an independent third party process, and also have been specifically trained in the asana practice for the knees.

Iyengar yoga asana alternatives: the knees in particular.

HALF price deals for beginners & non-beginners

Flametree has a large timetable of LIVE online & in-studio classes.

There are convenient and large timetables for both beginners and non-beginners.

Beginner classes can be joined at any time. It also has a wide range of yoga props for sensitive knees.

You’ll also have plenty of help with Iyengar yoga asana alternatives: the knees in particular.

Flametree teaches genuine, modern classical yoga that fully delivers all the many benefits of yoga.

Use one of the generous, introductory deals to give it a try. Please consider the deals at the links below.

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