How to Protect Your Knees in Single and Double Pigeon Yoga Poses
Protecting your knees, as with any of the joints in your body, is an important part of any properly practiced pose in yoga. There are a number of things to keep in mind when coming into the postures, namely single pigeon and double pigeon, which can help you avoid any unnecessary pain or injury. As with any physical activity, it is always best to consult your family physician before participating in yoga, no matter your fitness level.
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Instructions
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Get to class early. If you make a habit of arriving early for any of your yoga classes, you’ll have the opportunity to truly limber up. Though most routines practiced under the guidance of a yoga instructor will include a number of stretches, it is probably wise to do some on your own, including an opening of the hips. When your hips haven’t been fully or properly opened, your knees may end up taking the brunt of the stress.
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Pay attention to alignment. In many of the postures, including pigeon, the placement of your knee in relation to your ankle can be crucial. Typically, the cap of your knee should be aligned with the middle toe of your foot.
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Beware of hyperextension. When practicing almost any pose in yoga, namely single pigeon, there is often the possibility of hyperextension in the knee. Again, this goes back to loosening up your body. If you aren’t limber, you’re more apt to force yourself into the pose. Once you extend your leg back into the pose, you may end up locking the knee. Not a good idea when it is already pressed into the ground.
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Remember foot placement. If your foot isn’t placed in the right location coming into the pose, you can add stress to the knee. This condition also harkens back to warming up your body for your practice. When your body is limber, you should have a much easier time bringing your foot into its proper placement, hence avoiding potential knee injury.
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Listen to your body. One of the most important things with any sort of exercise is to listen to your body—it’ll never steer you wrong. Your body has a certain capacity for motion. If you push yourself past that scope, this is when injuries occur. And it doesn’t just involve the knees, it can also happen to the back, ankles and hips.
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Tips & Warnings
If you have trouble fully coming into the pose, sit on a folded blanket before engaging in the posture.
If you suffer from an ankle or knee injury, only practice pigeon under the guidance of a certified yoga instructor.
