Yoga and leg pain can happen for several reasons. You might be practicing in a class that has more advanced, unfamiliar postures, or asanas, or you may be doing certain poses in ways that can set you up for discomfort or pain.Take time to learn basic yoga postures and practice at least three times a week for at least three months before jumping into a more advanced class to prevent injuries.
Hyperextension in Knee Joints
Locking out the knee joints is a common problem for beginners and can create leg pain. According to Yoga Journal, hyperextension in the knees occur when you sit, stand or balance on one foot and lock out the knee joint. This places a lot of strain on the popliteal ligament behind the knee and all of the tendons and ligaments at the bottom ends of the hamstring muscles behind the thigh. Instead, learn to actively contract the quadriceps and hamstrings or front and back of the thighs to safeguard knee joints.
Activate the Thighs: Dandasana Pose
Sit in a preparation for Dandasana, or Staff Pose. Sitting on your hips with legs extended straight, keep your thighs relaxed and place your hands on your kneecaps. Move them around. Now, dig your heels into the floor and keeping your knees micro-bent, extend the legs to straight by contracting the quads and hamstrings. Now, you can't move the kneecaps at all; the thigh muscles have stabilized them. Use this action in all seated poses to protect your knee joints.
Tadasana, Mountain Pose
Translate that action in Tadasana, or Mountain Pose. Stand with your feet hips-width apart, head and chest tall and arms by your sides, says abc-of-yoga.com. Hyperextend by gently locking the knees and notice how your legs form a C-curve. Return to neutral by bending both knees and lift all 10 toes and feel the hamstrings become active. Set down your toes and actively contract the front and back of the thighs until your leg bones are just straight. This brings you into a healthy stance that doesn't hyperextend or lock out your knee joints.
Virabhadrasana II, Warrior II Pose
Practice this action in Virabhadrasana II, or Warrior II Pose, by standing with your feet 3 1/2 feet apart. Extend your arms to the sides to the level of your shoulders, palms facing the floor. Turn your right foot to the right 90 degrees. Turn your left foot to the right about 30 degrees. Bend the right knee to 90 degrees. Lift all 10 toes and feel the hamstrings engage. Keep the hamstrings actively engaged as you lower the toes to the floor. Remain for several breaths before repeating to the left side. Avoid locking the back knee by contracting the thigh muscles. By applying this action to all poses where appropriate, you help prevent leg pain and more serious injury.
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