Knee issues are an extremely common complaint. The delicate knee joint is made up of the intersection of two large bones, plus cartilage, tendons and a small bone called the patella or kneecap. Many forms of exercise and sport are high-impact and leave their mark on the joint by gradually wearing away at the cartilage until eventually the bones rub against one another causing arthritis or osteoarthritis. In yoga, the Virasana pose, also known as the Hero pose, is used frequently to create space in the knee cartilage, lubricating the joint. Practice Virasana safely to prevent any further injury to the knee.
Step 1
Situate several folded yoga mats on top of one another to create a seat. The number of blankets that determine the height of the seat depends on the health of your knees. For healthy knees, start with one blanket. If you experience any knee pain or arthritis, stack three or four blankets on top of one another. If you don't have yoga blankets, use thick folded bath towels.
Step 2
Place another folded blanket on the floor and kneel on it with the blanket seat situated right behind you. Your legs should be on either side of the blankets.
Step 3
Roll up two dish towels and place them right behind your knees. This gives your knees some extra protection when you sit back.
Step 4
Sit back on to the blankets with your legs alongside of the blankets and the tops of your feet facing downward.
Step 5
Stay in this position for as short as five full breaths or as long as one hour. Practice Virasana daily to achieve maximum effects.
Step 6
Add one or two more blankets to the pile and place a rolled up blanket directly behind your knees to turn this pose into a reclined hero pose. Move your buttocks off of the seat and lie back on the stacked blankets.
Tips and Warnings
- If you have trouble placing the tops of your feet flat on the floor because of tight ankles, roll up two washcloths and place them in between the front of your ankles and the floor.
- Come out of the pose immediately if you feel any pain. You should feel a stretching sensation near and around the joint, but not pain. Consult your doctor before trying Virasana or work with a certified yoga teacher to ensure this pose is appropriate for you. Do not practice Virasana if you have had knee surgery or a knee replacement.
Things You'll Need
- Folded yoga blankets
- Thick towels
- Pillow
- Dish towel
- Yoga mat
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