Yoga_Journal_-_June_2016_

44

june 2016

yogajournal.com

ANATOMY

practice well

Target your core, outer hips, glutes,

and quads to fi nd knee-pain relief

Natarajasana

(Lord of the Dance Pose), variation

Start with this pose to release tension in the quads and strengthen the glutes—

both of which are key actions for preventing and treating front-of-the-knee (ante-

rior) pain. Using a wall for balance, bend one leg and, with the opposite hand,

lasso the ankle with a strap to draw the heel toward the buttock. At the same time,

squeeze your buttocks to engage your gluteus maximus on the bent-knee side.

(Engaging your glutes tilts your pelvis back and down and focuses the stretch in

the rectus femoris, while bending the knee stretches the other three quad mus-

cles.) Hold for 30 seconds, and then switch sides. Repeat three times.

PHOTOS: RICK CUMMINGS; MODEL: NICOLE WIENHOLT; STYLIST: GEORGIA BENJOU;HAIR/MAKEUP: BETH WALKER; TOP AND BOTTOMS: LULULEMON; BRA: ATHLETA

Virabhadrasana I

(Warrior Pose I)

Practice Warrior I to strengthen the glutes of the back leg, while stabilizing the hip and the

ankle of the front leg. To protect your front knee, progress gently toward, but not beyond,

90 degrees of flexion. Press the balls and outsides of both feet into your mat at the same

time: This grounds the legs and lifts the arches. Engage the glutes of your back leg as you

straighten that knee; very subtly drag the back foot toward the midline. In the front leg,

imagine simultaneously pressing the inside and outside of that knee into an immoveable

object like a post. This is a co-contraction of the muscles around the hip, and takes a bit

of practice. Feel your hip settle into the socket. This action stabilizes and aligns the knee,

strengthens the muscles of the hip, and improves your sense of joint position.

Supta Padangusthasana

(Reclining Hand-to-Big-Toe Pose), rotated variation

This pose helps to stretch and strengthen the hip abductors against resis-

tance. Lying on your back, bring one leg across the body. Use your opposite

hand or a strap to hold the outer arch of your foot. When you feel a stretch

in your side hip, press up into your hand or strap, as if you were coming out

of the pose. This strengthens the abductor muscles at the hip. At the same

time, engage the quadriceps, including the VMO, by turning the top leg

slightly outward as you straighten the knee, which draws the kneecap into

alignment. Hold for 30 seconds, and then switch sides. Repeat three times.

FINISH Close with some core work, such as Forearm Plank. Press the forearms into the mat as

you attempt to drag them toward your feet, simultaneously and firmly contracting the glutes.