45
june 2016yogajournal.comfl exion and extension. However,
any pelvic instability caused by
imbalances in the core, hip
abductors, and/or glute muscles
creates pressure that travels to
the knee, leading to abnormal
wear and tear that can poten-
tially cause chronic pain. For
example, internally rotated
femurs create a knock-kneed
position, called valgus, an angle
that’s frequently associated with
anterior knee pain. Strengthen-
ing the hip extensors, which
externally rotate the femurs,
helps to counterbalance this
pain-inducing angle.
Of course, focusing on the
muscles that provide pelvic sta-
bility alone isn’t enough; the
quadriceps are still important for
healthy knees. You must couple
strengthening the VMO—that
innermost quad muscle—with
improving fl exibility in the quads,
in particular the rectus femoris,
which crosses the hip and the
patella. When this quad muscle
is tight, as is common with most
people, it can inhibit kneecap
mobility and prohibit proper
kneecap alignment, leading to
abnormally high pressure where
the patella connects to the femur.
But when you keep that muscle
fl exible, the kneecap is free to
move as it should.
The poses and cues on page 44
will go a long way toward helping
you stabilize your pelvis by
strengthening your core, outer
hips, and glutes, as well as by
releasing tension from the quad-
riceps. The result? Happy,
healthy, pain-free knees.
OUR PROS Teacher Ray Long, MD,
is an orthopedic surgeon in Detroit
and the founder of Bandha Yoga, a
website and book series dedicated
to the anatomy of yoga. He trained
extensively with B.K.S. Iyengar.
Model Nicole Wienholt is a Boulder,
Colorado–based hot yoga teacher
and the co-owner of Yoga Pod, a
national chain of yoga studios.
continued from page 42Earn a graduate degree in
natural medicine.
<RJD7KHUDS\ +ROLVWLF1XWULWLRQ +HUEDO0HGLFLQH
+HDOWK&RDFKLQJ +HDOWK3URPRWLRQ $FXSXQFWXUHOnline and On Campus Programs
http://www.muih.edu 800-735-2968Let nature be
your teacher.
Let nature be
your teacher.
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