樂瑜伽 Shanti Yoga

   It is the matter of knees straight

   It has been the nagging problem for students who can't keep the knees straight when doing forward bending and standing postures. Some may straight the knees but neglect to contract the muscles around the knees joints. Locking the knees may damage this hinge joint.

Tightness/ intense of hamstrings is the main reason why one could not straight the knees in forward bending pose. Long time of hip flexion, such as sitting or biking, shortens the hamstrings. Hamstrings consists of biceps femoris, semitendinosus and semimembranosus which involve in the movement of knees flexion and hip extension. Hamstrings across the hip and knee joints and play the role of stability of knees joint.

  If you straight the knees without contracting the quadriceps, you may be easily hurt by the knees, especially the medial meniscus. How to contract your quadriceps ? Try these simple ways: tailbone down and toward the pubis, femoris push backward, grounding the feet and contract the gastrocnemius.

   Over extension of knee joints is another hidden danger. Use the contract of thighs and legs muscles to prevent pains and hurts. People who has the problem of over extension of knees are inclined to pelvic forward tile, feet eversion and heavy-pressure on medial knees. They should release the tension of popliteus in order to alleviate the lock knees.