Christian Leeby is an expert on the correct alignment and therefore the best results in
practicing Yogg. If you know what you’re doing, even a little bit will make you feel better.
Visit his website at www.miracleofyoga.com
Simple Yoga for Knees and Ankles
One of the best things you can do to fix knee and ankle problems is the exact thing that folks
with these issues know they can’t do: kneel. The trick is knowing what you’re doing. Indeed if
someone with bad knees or ankles tries to sit back on their heels, and they don’t know exactly
how to take care of themselves, it can easily make the problem worse. But if you follow the
below instructions carefully, this difficult or impossible posture becomes comfortable and
Vajrasana means Thunderbolt Pose, and it’s the classic kneeling pose that all kids naturally do.
Whether you happen to suffer from minor or major knee or ankle problems, or you find kneeling
a piece of cake, take care to learn these points so you’ll know you’re getting the most benefit
from the pose and avoiding injuries that can come from practicing incorrectly.
First of all, make sure the surface you kneel on is comfortable on the knees. Don’t make the floor
any softer than you need, but use whatever you want to see that you’re comfortable. I fold one
sticky mat and place a thinly folded blanket on the mat.
When you kneel on the floor be mindful of how you place the legs. If you don’t pay close
attention the feet will usually be off to the right or left. See that the knees touch each other, and
are right in the middle of your mat. Then look at your feet and ankles, and put them in the middle
of the mat, pointing straight back. Now you have the proper alignment at the foundation.
One of the best ways to relieve stress from the knee joints is by placing the folded edge of a
blanket right into the back of the knees as you sit back. Do this carefully, making sure that the
fold in the blanket is even, and tucked as deeply into the knee creases as possible. When you
kneel back the blanket may feel tight in the back of the knee, which is fine. After some practice
that tightness will go away. The blanket is valuable because it acts as a gentle wedge which
brings space into the joints, stretches the thigh muscles, and helps blood flow circulate.
Now sit straight, which means aligning the crown of your head right straight over the center of
the hips. If the pose is easy then great, you’re in the basic kneeling pose.
If your ankles or top feet hurt as you sit straight, then roll a blanket or towel and put it right
under the ankle bones, this will decrease the stretch and make it more comfortable. Many people
have really tight ankles and the end up leaning forward in this pose because their ankles are
killing them. Take your time to figure out how high you need the prop to be so you can enjoy the
pose and be in it for at least 2 to 3 minutes. This short video shows exactly how to take care of
The last helpful tip in Vajrasana is crucially important. The knees should be comfortable, with no
exceptions. It’s fine if you feel a stretch in the thighs, but the knees themselves should be fine. If
your knees are not comfortable, put props on the heels which will prop the hips higher up. This
way the knees don’t bend as much and the strain should go right away.
Vajrasana is a high maintenance yoga pose to learn if you have ankle or knee issues, but it pays
off huge dividends because it is so therapeutic to the knees. Once you’ve figured out how to use
the props and you can sit straight for a few minutes, then the pose is yours and it will never be
difficult again. Do it frequently, whether that’s watching t.v. and relaxing or after standing poses
in your yoga practice, and you’ll see that your knees will feel better and better.
Please visit our blog to get video instructions on different techniques of Yoga.
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Have a Beautiful Day!