Hi, this is Anita from Yoga Anita, and today I'm going to talk to you about hyperextension of the knee and yoga poses you can do in order to prevent that. A lot of times, hyperextension of the knee comes from when you don't have strong hips or strong gluteal muscles so the pose I'm going to show you today is called Chair Pose or Uktasana Pose. So I'm going to start with my feet about hip width on the mat, bottoms of the feet into the mat. I'm going to make sure that my knees stay apart, starting with my hands on the thighs and I'm going to go in a straight line going down with my eyes looking forward. Now when I want to come up I'm going to be pressing into my heels and coming straight up to a standing position and this is position number one. This is the easiest position. So version two of this pose is a little bit more difficult because there's balance coming through. So again my feet are hip width apart. My knees are out. My arms will be extended out from the shoulder with my thumbs up, inhale as we lengthen, exhale as I sit back in my chair only going as far as I can, my eyes are forward. When I need to come out of the pose again, pressing into my heels, lifting through the legs, coming all the way back up to standing and the arms will go back down to the side. Version three of this pose is a little bit harder. What you are going to do is again start in your basic, bending the knees. Arms are going to come up until your biceps are by the ears, fingers extended, inhale as you lengthen, exhale as you come down, sitting in your chair, only going as far as you can. When I want to come out of the pose, I'm going to press into my heels, lifting through the backs of the legs, coming all the way up and down by my side.
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