Practicing yoga poses benefits the muscular and skeletal body, as well as the nervous system, through strength and flexibility gains. Many poses require an extended or locked knee position. This is difficult to maintain without adequate strength and flexibility of the knee joint. Increased muscular endurance will provide stamina for holding your locked knee yoga poses.
Quadriceps Exercises
Quadriceps are the muscles on the front part of your upper thighs that extend your knees, bringing the joint to a straightened, or locked, position. Squat exercises strengthen your quadriceps and glutes. To perform them, stand with your feet slightly apart and your lower body putting weight back on your heels. Lower your body until your thighs are parallel to the floor, then lift your body back up, bringing your hips forward.
Lunges are essential exercises because each leg works independently and can't rely on the other leg to assist. Stand with one foot forward and one foot back, keeping both knees slightly bent. Lower your body, keeping your weight centered between your legs. When your front thigh is parallel to the floor, lift your body back to the starting position. Complete three to four sets of 12 to 15 repetitions.
Hamstring Exercises
Hamstring muscles are on the back part of your upper thighs; these are the knee flexors. They are opposing muscles to the quadriceps and must be fully stretched to lock the knee joint. Sit or lie down with your legs extended, then bend your knees to bring your heels toward your buttocks. Return your legs slowly to the starting position. Complete three to four sets of 12 to 15 repetitions.
For sit and reach stretches, begin in seated position. Exhale while bringing both arms overhead, then reach with your arms, bringing your upper body toward your legs. Hold the stretch for at least 30 seconds.
Inner and Outer Thigh Exercises
Additional muscles surrounding the knee joint include inner and outer thigh muscles. Strong inner and outer thigh muscles increase the stability of the knee joint. Adductor, or inner thigh muscles, contract to move your legs closer to the midline or center. Abductor, or outer thigh muscles, contract to move your legs further from the midline. Inner/outer thigh machines, found at your local gym, are best for strengthening the muscles. For adductors, start with your legs apart, then bring them toward each other, letting the machine provide resistance. For abductors, start with your legs together, then bring them away from each other against the machine's resistance. Complete three to four sets of 12 to 15 repetitions each.
Cardio Training
Stair climber and elliptical trainer machines improve muscular endurance and cardiovascular endurance. They are preferred over treadmills and bicycles because the quadriceps muscles must flex and extend throughout the workout. Elliptical trainers work the quadriceps and hamstrings as the muscles bring your legs forward and then back. Unlike the bicycle, these are weight bearing workouts, forcing your body to remain upright, which adds intensity to the workout. For increased muscular endurance, use higher resistance on the machine. Work out on one of these machines for 20 to 30 minutes three or four times per week.
References
- "Yoga;" Noa Belling; 2003
- "Health/Fitness Instructor's Handbook;" Edward T. Howley & B. Don Franks; 1986
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