Yoga For Knock Knees – Knock Knees No More (2019)

Yoga For Knock Knees – Knock Knees No More (2019)


I know I’m absolutely exaggerating, but do
you have knock knees? And do you feel the impact of it in your knees? Then keep watching, I have a short yoga sequence
for you that will clearly help you feel better. My name is Chi and you are welcome to Chi’s
Yoga. If you have knock knees, then write “knock
knees” further below in the comment section. In the long run, knock knees have a negative
impact on our knees and that is something we clearly want to prevent. So, here is a short sequence that will help
you. What you need is a mat, or a carpet. We need a pillow, or one or two pillows and
a blanket and that’s about it. Please roll unto your back. Settle in, keep all your props handy, bend
the knees. And turn the palms up. Perhaps and please check, perhaps you need
a pillow for your head. Perhaps this feels nicer, just check if not
you can just move it to the side. But especially if you begin to overstretch
the neck and if it looks and feels somewhat like this, then please use a pillow for your
head. At this point, feel your feet on the ground,
your pelvis, your shoulder blades, your arms, the back of your head and keep your eyes open. Just feel the breath and keep a soft focus. At this point try to breathe through the nose. So we want to breathe in and out through the
nose. We want to lengthen the back of the neck and
tuck the chin under. And you try to take deep breaths into the
belly. Just notice the bulging of the belly and the
rib cage as you breathe in. And notice how your body softens as you breathe
out. Do this a few times and let the thoughts come
and go. Really focus on this sequence on your body,
the experience that you have with your body. And then with the next exhalation, begin to
pull the heels closer to the buttocks and then separate the legs. So now a little disclaimer, if your knees
feel weak and tight and crunchy and you are not comfortable, then please don’t move the
heels as close to the buttocks as I did. So stay within the pain-free range, that is
the most important thing and then you can also begin to separate the legs and getting
them into a butterfly shape. So this is absolutely fine. So please find your pain free range and then
separate the legs, separate the knees. So, check in with your body. Some of you may be super tight and you feel
like, huh this almost feels like it’s going to break. Then please pad the legs, use two small pillows. Keep them here under the buttocks, padding
the legs and begin to feel the stretch along the inner thighs. Take deep breaths into the lower belly and
release the breath into the hips and that just means that you try to send the breath
down into the legs, supplying your legs with oxygen and having the feel that you can really
push your breath, your oxygen into the legs, especially into the hips. If you feel that the stretch here along the inner
thighs has gotten better, then you can actually remove these pillows. If you feel it’s actually still tight, then
keep them where they are and just stay here for a few moments, breathing in and out, softening
the shoulders, softening the jaw. Letting the forehead soften and spread. And then with the next exhalation, gently
and carefully bring the thighs back together. Move the pillows to the side and then roll
unto the left side. Find a comfortable position on the side. You can really rest your head on the palm,
on the left palm and keep about a 100-degree angle here in the legs. So the idea is that you keep your pelvis square. That means the pelvis is neither backward,
tilting backward nor forward. Now if you have challenges with your [hip],
with your [hip] joint, if you have bursitis then you can definitely use another pillow. Pad the left hip and I hope this feels a little
bit better, okay? So keeping the legs together, pelvis square,
neck and shoulder soft, you can rest the palm, the right palm on the ground. But please do not use this to support your
body weight, it’s just there. So you keep your heels together and as you
inhale in, you move the right knee away from the left and as you exhale you move the thighs
closer together, we do that a few times. Inhalation moving the right knee away from
the leg and exhalation moving the legs closer together. So the idea is that the pelvis remains stable
and square. So you can see that my pelvis does not move
but here my deep buttocks muscles, my external hip rotators get a good workout. But, if you instead of that move the right
knee away from the left and then on top of that tilt the pelvis backward, all of that
is gone okay. So we do something else this way. So this is the work a few times breathing
in and out, feeling the work of the deep buttocks muscles, keeping a smile on the lips. Neck and shoulder soft, we’re not diverting
the tension from one place to another. The last two, and then with the next exhalation,
dismantle the pose, roll unto the backside, rest the right thigh on top of the left. Lift the left foot off the ground, take your
right hand to your knee in the back and your left hand to your ankle on the left side. Pull the right hand closer to the chest and
the left hand to the buttocks. Let me say it again, the right hand to the
knee in the back which is actually your left knee and you grab it below the knee cap and
your left hand pulls the right ankle not the foot. The ankle which is here on the left side. Right hand pulls towards the chest and left
hand to the buttocks, and I’m sure you feel the stretch. If this stretch somehow feels uncomfortable,
you can’t really relax here and somehow or it’s difficult to reach your knees, then change
this. That means you open the knee up, have a wide
angle here in the right knee, the figure four and then you grab the thigh, the left thigh
from the back or you grab the shin depending on how far you can reach. So if you have to lift your head off the ground
to grab the shin, then this is not for you. Grab the back of the thigh, flex the right
foot and pull the left knee closer to the chest, relaxing your shoulder blades on the
ground and keeping a smile on the lips. Breathing in and out and with every exhalation
moving the right knee further away from the hip. Feeling the stretch in the right buttocks
and staying here for three breaths. In and out keeping a smile on the lips and
with the next exhalation gently dismantle the pose, bend both knees and feel the right
leg and the left leg. Feel the difference! With the next exhalation we roll to the other
side. You in your case just roll into the right
side, the same thing. And I move onto the other side so that you
can see me properly. Find a comfortable position on the side, keep
your pelvis square. As usual, if your right hip feels tight or
you have inflammation in the hip, then use a pillow to pad this. Rest the left palm on the ground, keep your
heels together, keep an open angle here ninety to hundred degrees and then with the next
inhalation move the left knee away from the right and as you exhale move the knee back
towards the knee. Inhalation, moving the knee away from the
right and exhalation back. Remember that your pelvis remains square and
avoid this. That means the knee moving away and tilting
backward. So this is what you want to avoid. Let’s do this a few times, inhalation, keeping
a smile on the lips and feeling the good work for your external hip rotators. So the stronger they are, okay, the healthier
they are the more aware you are of your glutes and the other external hip rotators. The better for your legs, for your knees,
and for the health and the balance of your hips and knees. Let’s repeat this two times, really inviting
the breath into the deep buttocks and then as you exhale, roll onto the back side. Wrap the left thigh around the right, that
means the left thigh is on top of the right, lift the right foot off the ground. Take your left hand to the knee in the back
and your right to your ankle on the right side. Pull the left hand closer to the buttocks
and the right hand, sorry please pull the left hand closer to the chest and the right
hand closer to the buttocks and feel the stretch. Your shoulder blades remain on the ground. If this is not comfortable for you, then open
this angle up, flex this foot and grab the thigh from behind, the right thigh from behind
or the shin if that works for you okay. So breathing in and out with every exhalation
moving the left knee away from the hip. There is no judgment here, no stretch is better
than the other, but every one of us is absolutely unique, so we want to find the right stretch
and the right pose for our unique condition and bodies. The last two breaths. Releasing the breath into the buttocks, letting
your forehead soften and spread and then with the next exhalation, gently dismantle the
pose, bring your feet flat unto the ground. Keep a smile on the lips, palms facing up
and let go. At this point, you can close your eyes and
just feel the heaviness of your body against the ground, feel your breath, feel the sensation
all over the legs and please stay here for a little while. Do this workout regularly and I am sure, I
promise, you will feel better, your knees will feel better and you will feel stronger in
your hips. Thank you so much for practicing with me today,
have a lovely day. If you want customized sequences for your
specific health condition, then come on over to www.TheBodyConditioner.com and do your
online quiz. The online quiz is a personalized body assessment
that helps me literally see your body, then assess it, and then send you customized sequences
for your unique health condition. What do you have to lose, except your pain
and your discomfort. If you like what I do, please click like,
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