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Yoga for Knock Knees

author image Henry Halse
Henry Halse is a Philadelphia-based personal trainer, speaker, and writer. He's trained a wide variety of people, from couch potatoes to professional athletes, and helped them realize their own strength, determination and self-confidence. Henry has also written for various fitness and lifestyle publications, including Women’s Health, AskMen and Prevention.
Yoga for Knock Knees
Yoga for knock knees can improve functioning.

Yoga can be beneficial for a variety of musculoskeletal conditions, including knock knees. Knock knees are musculoskeletal deformities resulting in poor knee alignment, affecting the upper leg area including the femur and tibia leg bones plus related tissues. If used consistently, yoga postures can help retrain muscles and improve overall functioning levels. Check with your doctor first.

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Knock knees can occur as a result of osteoarthritis leading to uneven wear-and-tear on the knee joints, according to "Yoga Journal." Excess strain upon the inner knee tissue combined with undue pressure placed upon the lateral cartridge causes overstretched inner knee tissue, which forms a condition known as knock knees, or knees that bend inward.


Yoga for knock knees provides many benefits. Yoga is known as a mind-body activity that increases body awareness, concentration levels and mindfulness. Yoga provides natural relaxation and reduces stress levels, which can lower pain levels. Group yoga can decrease isolation and promote socialization by harvesting a sense of community. Yoga's versatility offers another benefit. Yoga postures can be performed either on mats, in chairs, standing or lying down, so there is something available for most physical condition levels. Other benefits include enhancing mood awareness, increasing focus and sensitivity, increasing pain or discomfort tolerance levels, joint flexibility and weight management, according to Yoga also improves knee health by teaching positive weight-bearing body alignment.

Sample Yoga Posture

Loosening your inner thigh muscles plays a major role in increasing the flexibility of your hip joint, which is needed to improve your knee alignment, "Yoga Journal" reports. Doing a posture known as a big toe press will help. Lay on your back on an exercise mat with your legs straight. Exhale as you slowly lift your right leg and bring your knee to your stomach area, placing your hands on your knee to increase the stretch. Place your right foot in the center of a strap, using both hands to hold an end. Gently inhale and slowly straighten your right knee and raise your right heel toward the ceiling. Straighten your elbows as you move your hands up the strap. Lift your leg until perpendicular to surface. Press your shoulder blades against the floor as you widen your collarbone. Feel the stretch along the back of your heel, then continue the stretch to your big toe area in order to loosen your thigh bone into your pelvis area. Hold this stretch for one minute.


Consider using yoga for knock knees even when outside the practice studio. Increase your yoga awareness by paying attention to how you perform everyday activities such as climbing and descending stairs, stepping up or down, walking and getting in and out of chairs. Stay hydrated by drinking water throughout your yoga routine to keep your body and joints lubricated.

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