Anatomy of the Knee — Part 3 | Hip Mobility & Knee Protection

Описание: In this lesson, we explore how hip openers can become a major source of knee stress, especially when skeletal structure is not respected in yoga practice.

🧠 Anatomy of the Knee — Part 3 | Hip Mobility & Knee Protection

🧘 Hip Openers That May Stress the Knee

Certain poses can place excessive load on the knee when hip or ankle mobility is limited, including:

Pigeon Pose

Hero’s Pose

Lotus Pose

Any bent-knee posture where the hip or ankle lacks range

⚠️ When the hips cannot access the required rotation, the knee often compensates, increasing injury risk.

🦴 Skeletal Variation in Hip Rotation

Not all hips are built the same—and this matters deeply in yoga.

External Rotation (e.g., Pigeon, Lotus):

A pelvis with hip sockets facing more laterally will find these poses more accessible

A pelvis with forward-facing sockets will require conservative variations

💡 Important:
This limitation is bony, not muscular.
It will not change with stretching.
Forcing range here can lead directly to knee injury.

🧘‍♀️ Treating the Knee Like a Pure Hinge

In poses like Hero’s Pose, knee safety depends on:

Allowing the knee to bend and straighten only in its natural hinge motion

Avoiding torque or rotation through the joint

🎓 A guided experiential activity is provided in the Google Classroom to help students feel this distinction clearly.

🔄 Internal Rotation & Skeletal Structure

Internal Rotation (e.g., Virasana / similar poses):

Pelvises with more forward-facing hip sockets access internal rotation more easily

Pelvises with laterally facing sockets may feel restricted

Again, this is a bony stop, not a flexibility issue.

🚫 Working aggressively into these limits does not increase mobility—it increases injury risk.

💬 Key Teaching & Practice Takeaways

Yoga often celebrates openness and depth, but mobility without respect for structure can harm the knee.

To support safe practice:

Offer modifications for all hip types

Educate students about skeletal variation

Encourage listening to knee sensations:

If the knee whispers → ease back

If the knee yells → stop completely

🧠 Knee sensation is often a precursor to pain—it deserves attention.

🌱 Empowered Yoga Practice

Honor individual anatomy

Normalize modifications

Use inclusive, non-judgmental language

Remember: depth is not the goal—sustainability is

✨ When hips are respected, knees stay healthy—and yoga becomes a truly lifelong practice.