Yoga as Therapeutic Exercise: A Practical Guide for Manual Therapists

6

Chapter

The basic exercises

9. Basic exercises for the knees 9. Basic exercises for the knees


10. Basic exercises for the knees 9. Basic exercises for the knees


11. Repeat points 2–5 for the left leg in front.


12. To finish stand straight for a few breaths
    with your feet parallel, and your knees
    straight.

Exercise 9.8: Bent-leg knee

stability

Aims: stabilizing and precisely aligning the bent knee

joints.

1. Stand with your feet parallel, hip width
   apart.


2. Walk your feet one leg length apart; adjust
   the distance so that you feel stable and well
   stretched.


3. Hold your hips and your hands.


4. Keeping your trunk upright and in line turn
   your left foot on the heel 15° inwards, and your
   right leg 90° outwards as follows: lifting the
   front foot, turn 45° on the heel, put the whole
   foot on the floor, lifting the heel turn 45° on
   the ball of the foot; in this way the line of the
   right foot is crossing the center of the arch of
   the left foot.


5. Keeping your left leg firm and the outer edge of
   the left foot pressed to the floor, bend your right
   knee as you exhale until your right shin bone is
   perpendicular to the floor, the knee in line with
   the heel.


6. Keep your trunk upright.


7. Maintaining your right big toe firmly on the
   floor, gently lengthen your inner right thigh
   towards the knee (Figure 6.188).


8. Keeping your right heel firmly on the floor and
   maintaining the right knee exactly over the right
   heel, the shin bone perpendicular, move your
   right buttock slightly forwards.


9. Hold the position for 3–5 breaths.


10. Straighten your right knee, and bring your feet
    parallel.


11. Repeat points 4–10 for the left side.


12. Bring your feet together and stand calmly for a
    few breaths.

Exercise 9.9: Triangle

Aims: stability and correct alignment of the straight

knees.

1. Stand with your feet parallel, hip width apart.


2. Walk your feet one leg length apart.


3. Hold your hips with your hands.


4. Turn the right foot and leg 90° outwards, the
   left foot and leg 45–60° inwards, and your pelvis
   and trunk 90° to the right; the left heel is in line
   with the right foot; in both legs the front of the
   thighs, the kneecaps and the toes are pointing in
   the same direction (Figure 6.189).


5. Keeping your left leg firm, press the outer edge
   of the foot on the floor.


6. Keep your right foot centered, with the big toe
   firmly on the floor.

Figure 6.188