3 Simple Steps to relieve pain in the knees during Bow Pose

Click link above for show notes

Pain in Knee in Bow Pose

Today's question comes from Joy from Youtube and she comments that every time she does bow pose it hurts her knee. This was in response to Namaste Yoga 169 Ashta Lakshmi and the Abundance of Nourishment.

So a few things to look for in bow pose.

#1 Alignment
a) make sure your knee is not swinging out to the side.
b) check to make sure your knee is not rolling in our out
c) place a block between your knees to help with alignment of your knees

#2 Try using a yoga strap and see if that helps ease the pain in bow pose

#3 Strengthen the muscles around your knee joint (I show you a great pose for strengthening your knee in this video)

Check out Yoga for Knees available in our membership site and our shop both a short 20 minute video and a longer one hour video coming May 1st 2013.

[drmelissawest]

Dear David
Glad this was helpful. Alignment is important, especially for knees. This is where it is helpful to go to class and have a teacher's eyes on you to help you make adjustments. I would be happy to make one for pigeon pose. Thank you for asking. Actually you reminded me that I was going to do a whole series of short videos on safety and alignment issues in poses! Thank you! I had forgotten! With gratitude, Melissa

[airyna]

Thank you, Melissa! You're so amazingly helpful! Warmest wishes.

[airyna]

Thank you for bringing this issue, Melissa! Very needed)) Half bow is ok for me. But full bow is still hurting my knees a little, even with the block. I think, the problem is that, to lift myself into a backbend, I strongly pull my feet/legs with my arms, which put a lot of pressure on the knees... Not sure if I'm being clear, sorry))) Anyway, any advise on pulling up, i.e. bending deeper in full bow will be much appreciated. A huge warm thank you, Dr West!

[aNATURALloveaffair]

Do you have any yoga videos or know of any to recommend for a beginner? Thank you

[DavidAang]

good tip with a block Melissa! i think my knee weren't in alignment with my body, therefore when pulling my leg out it created that tension. these little videos of yours are very helpful and show, how very careful you are! Namaste _/\_ PS: could i bother you for similar for a Pigeon pose? i don't really know how to place my legs there as well.. :/ sorry, thank you :)

[CrazyTaisy]

What can be the case when it only hurts when aligned with the hips? When I spread my knees further than hip wide apart I do not have pAin.

[DavidAang]

should you still find some time for them, it would be very very helpful! you are amazing!, do you have any time for yourself Melissa?! :) i was about to start a class here in Telford, but unfortunately our job are so unstable atm, that i didn't dare to pay for it :/

[drmelissawest]

I'm glad this video was helpful for you Iryna :) Thanks for leaving your comments to let me know :) With gratitude, Melissa

[drmelissawest]

I think they would be great David and they would benefit a lot of people. I have to make time for self-care and leave my to-do list David. I know, yoga classes are expensive - so make sure you listen to your body very carefully (don't do anything that causes sharp shooting pain or electric pain) and be sure to do that class on edge that I recommended on the membership site, ok? Namaste _/\_ Melissa

[geetachacko]

I always do bridge pose before doing bow pose. But still always experiencing pain.

[drmelissawest]

Dear Iryna
If full bow is putting too much pressure on your knee joints then I would avoid it until you build up the muscles around your knee joints - so that your quad muscles are taking the load, not your knees. So work on things like bridge pose as I showed in this video and your squats, warrior poses and Goddess victory squats. Hope that helps, Namaste, Melissa