by Bridget
My grandmother on my mom’s side had both knees replaced, and my mom has had one knee and one hip replaced. If knee problems are inherited, I’ve got some genetic predisposition heading my way, so healthy knees have been a focus in my practice for a while. I experienced a knee injury a few years ago, brought on by a few too many miles biked with that knee slightly differently tracking. Repetitive motions add up on a joint. Experiencing pain like that led me to the conclusion that living with chronic knee pain would not be my first choice. Luckily for all of us with knee concerns, there are some very good videos on knee health out there.
Ellen Saltonstall’s Healthy Knees practice video is just under 11 minutes long, and what I particularly like about the practice is that she offers very clear instruction on finding muscles that aren’t all that easy to control, but that offer some strong support for knees. She starts with a diagonal movement in the feet, which really lights up the deep arch of the foot, then moves on to talk about alignment of the knees as they bend and straighten—tracking. Next she gives a simple but thoughtful exercise for working the outer hip, adding on to the knee tracking, with an isometric press. Then she uses all of the prep work, adds in the arms, and does some variations of Utkatasana (Chair pose). After this, she makes her way to the floor to continue with the knee tracking in a bridge pose while engaging the hamstrings, and finally finishes with Downward Facing Dog pose (Adho Mukha Svanasana). My knees felt great after this fortifying practice. Give it a try!
For an overview of the knee joint, including a clear explanation of the anatomy of the joint plus ideas for preventing and addressing problems that may arise, check out Nina’s post, All About Your Knees.
Ellen Saltonstall (ERYT-500, C-IAYT, YACEP) is an alignment-based yoga instructor and body therapist based in New York City with over 40 years of experience. Her background includes modern dance, a massage therapy practice, Iyengar Yoga and Anusara Yoga. She was certified in Anusara Yoga in 2001, then became a Subject Matter Specialist in anatomy and therapeutics. In addition to yoga, she teaches Bodymind Ballwork, a method of bodywork using rubber balls to facilitate tension release. Her published books include Yoga for Arthritis (2008), Yoga for Osteoporosis (2010), Anatomy and Yoga (2016), and The Bodymind Ballwork Method (2018). She offers yoga therapy webinars through YogaOnlineU.com, and she teaches nationally and internationally with a specialty in anatomy and therapeutics. She is known for her clarity, depth of knowledge, and enthusiasm in encouraging students of all levels to find freedom and joy through yoga. More information here.
Subscribe to Yoga for Healthy Aging by Email ° Follow Yoga for Healthy Aging on Facebook ° To order Yoga for Healthy Aging: A Guide to Lifelong Well-Being, go to Amazon, Shambhala, Indie Bound or your local bookstore.
by Bridget My grandmother on my mom’s side had both knees replaced, and my mom has had one knee and one hip replaced. If knee problems are inherited, I’ve got some genetic predisposition heading my way, so healthy knees have been a focus in my practice for a while. I experienced a knee injury a few years ago, brought on by a few too many miles biked with that knee slightly differently tracking. Repetitive motions add up on a joint. Experiencing pain like that led me to the conclusion that living with chronic knee pain would not be my first choice. Luckily for all of us with knee concerns, there are some very good videos on knee health out there.Ellen Saltonstall’s Healthy Knees practice video is just under 11 minutes long, and what I particularly like about the practice is that she offers very clear instruction on finding muscles that aren’t all that easy to control, but that offer some strong support for knees. She starts with a diagonal movement in the feet, which really lights up the deep arch of the foot, then moves on to talk about alignment of the knees as they bend and straighten—tracking. Next she gives a simple but thoughtful exercise for working the outer hip, adding on to the knee tracking, with an isometric press. Then she uses all of the prep work, adds in the arms, and does some variations of Utkatasana (Chair pose). After this, she makes her way to the floor to continue with the knee tracking in a bridge pose while engaging the hamstrings, and finally finishes with Downward Facing Dog pose (Adho Mukha Svanasana). My knees felt great after this fortifying practice. Give it a try!(If you’re reading this on email, click here to view video.)For an overview of the knee joint, including a clear explanation of the anatomy of the joint plus ideas for preventing and addressing problems that may arise, check out Nina’s post, All About Your Knees. Ellen Saltonstall (ERYT-500, C-IAYT, YACEP) is an alignment-based yoga instructor and body therapist based in New York City with over 40 years of experience. Her background includes modern dance, a massage therapy practice, Iyengar Yoga and Anusara Yoga. She was certified in Anusara Yoga in 2001, then became a Subject Matter Specialist in anatomy and therapeutics. In addition to yoga, she teaches Bodymind Ballwork, a method of bodywork using rubber balls to facilitate tension release. Her published books include Yoga for Arthritis (2008), Yoga for Osteoporosis (2010), Anatomy and Yoga (2016), and The Bodymind Ballwork Method (2018). She offers yoga therapy webinars through YogaOnlineU.com, and she teaches nationally and internationally with a specialty in anatomy and therapeutics. She is known for her clarity, depth of knowledge, and enthusiasm in encouraging students of all levels to find freedom and joy through yoga. More information here.Subscribe to Yoga for Healthy Aging by Email ° Follow Yoga for Healthy Aging on Facebook ° To order Yoga for Healthy Aging: A Guide to Lifelong Well-Being, go to Amazon, Shambhala, Indie Bound or your local bookstore.
Read More
