Yoga for knee pain: Yoga With Nerry

Gulf News

Read the full story here: https://bit.ly/2YrjZdw  See more videos at https://gulfnews.com/videos  Here are some exercises and yoga asanas to stabilise, stretch the knees, and strengthen the muscles around the knee joints -- particularly in the quadriceps, hamstrings and abductors.  #Yoga #exercise #health #Yogaforkneepain #Kneepain #GulfNews #HowTo

Transcript

00:00Hello everyone, welcome to Yoga With Neri.

00:10My name is Neri Toledo, aka NeriFIT.

00:14So today's practice is all about knee joint pain.

00:18In this practice, we will focus on strengthening the muscle around the knee joint, particularly

00:26your quadriceps, your hamstrings, your abductors, your adductors, and also your core.

00:33However, always check with your doctor to know the cause of your pain so you can fix

00:40it.

00:41Let's begin our practice.

00:42You will need a yoga block, or if you don't, you can use a pillow, a towel, or if you

00:56have a foam roller, that can do too.

01:00The first exercise is a roll-up towel leg extension.

01:06But before that, we will do a quad engagement.

01:09So come in a comfortable seated position with legs extended in front of you, engaging the

01:16quad by flexing your toes.

01:19So flex, engage, really pull your kneecap high, making sure that we're tracking the

01:28kneecap properly.

01:30So you can lift your heels off the ground.

01:34So stay here for 10 seconds.

01:37Keep lifting, keep flexing your toes.

01:40So 10, 9, 8, 7, you can see it's really like strong quad.

01:475, 4, 3, 2, and 1.

01:52Then do to the opposite legs.

01:55Then grab your towel, roll it up, so I have it done already, and place it underneath your knee.

02:07So again, lift your leg off the ground, flexing the toes, engaging your quad.

02:13Press the back knee into the towel.

02:16Keep pressing, engaging, flexing your toes.

02:21So stay here for 10 seconds again.

02:23Stay engaged, really press the back knee into the towel.

02:28And then after the 10 seconds, you relax and bring it down.

02:33Of course, you have to do it to the opposite legs.

02:36The second one is gonna be a leg raise.

02:42Lie down on the mat.

02:45So bring, roll yourself down.

02:52Leg straight.

02:55Then bring your leg like 30 degrees off the ground.

03:00Then again, engage your quad, flex the toes.

03:03Relax.

03:05Keep your back flat to the mat.

03:09Stay for 10 seconds.

03:11If you are having a difficulty to engage your core in here, you can bring yourself into forehand.

03:20So you're just only focusing on engaging your quad muscle.

03:25Stay again for 10 seconds.

03:28And when you're done, bring it down and relax.

03:33Then do it to the opposite legs.

03:36The third exercise is a leg squeeze.

03:39You would need a yoga block or a pillow or even you can also use the roll-up towel.

03:47But this time I'm gonna use a yoga block.

03:49Lie down again on the ground.

03:56Bend the knees.

03:59Then bring the yoga block in between your knees.

04:02Hands on the mat and then just squeeze it for 10 seconds.

04:0710, 9, 8, 7, 6, 5, 4, 3, 2, and 1.

04:18This exercise is really good for the hip abductor.

04:24The fourth one is gonna be a glute bridge which is developing the strength to your quad, to your hamstring

04:31and also opening up your hip flexors.

04:35So lie down again flat to the mat.

04:42You would need a yoga block.

04:44So feet, keep this in support.

04:48Bring the block to your inner upper thigh.

04:53Keep squeezing, maybe squeeze for 10 seconds.

04:57And then press through your heels as you lift your hips and your chest off the ground.

05:05So inhale, lift it.

05:08Engage your glutes.

05:10Engage your core.

05:13So draw your navel to the spine.

05:15Lifting it up, squeezing the block, lifting yourself through your heels.

05:22Chest up, drawing towards your chin.

05:26Stay here for 10 seconds.

05:29And if you want to challenge yourself and add a contraction in it,

05:33you can lift your one leg up, flexing the toes, engaging your quad, engaging your core.

05:41Your knees and your shoulder must be in one line.

05:45So stay here for 10 or 5 breaths.

05:49And when you're done, gently roll yourself back to the ground,

05:53which is your upper back, middle back, and lower back.

05:59So that is the forward.

06:00Now we're going to do some yoga asanas.

06:04So come into a standing position with feet hip-distance apart.

06:13This is a transition from mountain pose to dasana to chair pose.

06:20But we're going to use a yoga block to strengthen the hip abductors and adductors.

06:28So place it again in between your thighs.

06:34Keep squeezing.

06:35Roll your shoulder up and back.

06:37Hands to the side.

06:38Relax.

06:39Squeeze it for 10.

06:429, 8, 7, 6, 5, 4, 3, 2, and 1.

06:53Now lengthen, engage your core, draw that navel to the spine.

06:58Then bring your hips down and back to chair.

07:04To get your distance, place your fingertips down to the mat.

07:10Lowering your hips down.

07:12Then as you inhale, raise your hands overhead,

07:15squeezing that plexus in between your thighs.

07:18So bring your bicep near to your ears,

07:21drawing your belly, scooping your tailbone down.

07:25Stay here for 10 or 5 depending on your practice.

07:28Keep squeezing.

07:29You will see your body start to shake, but that's okay.

07:33And when you're done, one big inhale.

07:35And exhale, hands to the heart.

07:38This exercise exposes vibration from Warrior I to Warrior II.

07:43Come in front of the mat.

07:45Feet hip distance apart.

07:48Hands to the heart.

07:49Inhale.

07:51And exhale.

07:52Step your left leg back like 3 feet wide.

07:59Your foot must be 45 to 60 degrees.

08:03Because it's very important just to avoid any knee pain.

08:07Now, your heels must be pointed directly to the mid-arc of your back foot.

08:13Then start squaring your hips.

08:15Face your body forward.

08:17Lengthen the spine.

08:20Then gently bend your front knee 90 degrees.

08:24Adjust if you have to.

08:27Your knees must be directly over your ankle.

08:33And don't let your knee collapse.

08:35Keep it really drawing out to your pinky toe.

08:41Now, again, keep squaring the hips.

08:44Lengthen the spine.

08:46Raise your hands overhead.

08:48Bicep near to your ears.

08:50Breathe here for 5 or 10 depending on your practice.

08:54Keep breathing.

08:57And when you're done with your breath for your count,

09:01then one big inhale.

09:04And transition to warrior 2.

09:07Exhaling, spread your arms wide.

09:11Your hands must be parallel to the ground.

09:14Look in your middle finger.

09:16Stay here for 10 breaths or 5.

09:19Inhale and exhale.

09:22And when you're done, one big inhale.

09:25Exhaling, hands to the heart.

09:26Step your left to meet your right.

09:30Then you do to the opposite leg.

09:31So I'll change my position so you would see it clearly.

09:37Again, feet hip distance apart.

09:40Hands to the heart.

09:41Inhale.

09:43And exhale.

09:44Step the right leg back.

09:4945 and 60 degrees alignment.

09:53Your heels must be pointed directly to the mid-arc of your back foot.

09:58Now start squaring your hips.

10:01Face your body forward.

10:03Now start bending your front knee 90 degrees.

10:08Adjust if you have to.

10:11Always engage your quad.

10:13Now, lengthening the spine.

10:15Keep your body center.

10:18And then raise your hands overhead.

10:21Palm facing to one another.

10:25Inhale and exhale.

10:28For 5 or 10 breaths.

10:30And when you're done, slowly transition to Warrior II.

10:35Inhale.

10:36Exhaling.

10:38Spread your arms wide.

10:41Look at your middle finger.

10:43Again, stay for 10 or 5 depending on your practice.

10:48So 5, 4, 3, 2, and 1.

10:54Inhale.

10:55Hands to the heart.

10:56Exhale.

10:57Step the right foot to meet the left leg.

11:01The last exercise is the Cobbler's Pose.

11:06So bring the sole of the feet together.

11:09And then bring it closer to your pelvis.

11:14Let your knees fall down to the sides.

11:18If you feel any pain, then stop immediately.

11:22And stay here for 10 breaths.

11:25Always listen to your body.

11:28Just know that your body has the capacity to heal on its own.

11:33You just have to be patient.

11:35Always be kind.

11:37Always be compassionate to yourself.

11:40And you will see the magic.

11:42So that's the end of today's practice.

11:45And I will see you again soon.

11:48Namaste.

11:49So follow us on Instagram.

11:51I'm Nery Toledo, Nery Feet.

11:53And don't forget to grab a copy of Golf News Tabloid.

11:56And subscribe to golfnews.com.

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