I know I'm absolutely exaggerating, but do you have knock knees?
And do you feel the impact of it in your knees?
Then keep watching, I have a short yoga sequence for you that will clearly help you feel better.
My name is Chi and you are welcome to Chi's Yoga.
If you have knock knees, then write “knock knees” further below in the comment section.
In the long run, knock knees have a negative impact on our knees and that is something
we clearly want to prevent.
So, here is a short sequence that will help you.
What you need is a mat, or a carpet.
We need a pillow, or one or two pillows and a blanket and that's about it.
Please roll unto your back.
Settle in, keep all your props handy, bend the knees.
And turn the palms up.
Perhaps and please check, perhaps you need a pillow for your head.
Perhaps this feels nicer, just check if not you can just move it to the side.
But especially if you begin to overstretch the neck and if it looks and feels somewhat
like this, then please use a pillow for your head.
At this point, feel your feet on the ground, your pelvis, your shoulder blades, your arms,
the back of your head and keep your eyes open.
Just feel the breath and keep a soft focus.
At this point try to breathe through the nose.
So we want to breathe in and out through the nose.
We want to lengthen the back of the neck and tuck the chin under.
And you try to take deep breaths into the belly.
Just notice the bulging of the belly and the rib cage as you breathe in.
And notice how your body softens as you breathe out.
Do this a few times and let the thoughts come and go.
Really focus on this sequence on your body, the experience that you have with your body.
And then with the next exhalation, begin to pull the heels closer to the buttocks and
then separate the legs.
So now a little disclaimer, if your knees feel weak and tight and crunchy and you are
not comfortable, then please don't move the heels as close to the buttocks as I did.
So stay within the pain-free range, that is the most important thing and then you can
also begin to separate the legs and getting them into a butterfly shape.
So this is absolutely fine.
So please find your pain free range and then separate the legs, separate the knees.
So, check in with your body.
Some of you may be super tight and you feel like, huh this almost feels like it's going
to break.
Then please pad the legs, use two small pillows.
Keep them here under the buttocks, padding the legs and begin to feel the stretch along
the inner thighs.
Take deep breaths into the lower belly and release the breath into the hips and that
just means that you try to send the breath down into the legs, supplying your legs with
oxygen and having the feel that you can really push your breath, your oxygen into the legs,
especially into the hips.
If you feel that the stretch here along the inner thighs has gotten better, then you can actually
remove these pillows.
If you feel it's actually still tight, then keep them where they are and just stay here
for a few moments, breathing in and out, softening the shoulders, softening the jaw.
Letting the forehead soften and spread.
And then with the next exhalation, gently and carefully bring the thighs back together.
Move the pillows to the side and then roll unto the left side.
Find a comfortable position on the side.
You can really rest your head on the palm, on the left palm and keep about a 100-degree
angle here in the legs.
So the idea is that you keep your pelvis square.
That means the pelvis is neither backward, tilting backward nor forward.
Now if you have challenges with your [hip], with your [hip] joint, if you have bursitis
then you can definitely use another pillow.
Pad the left hip and I hope this feels a little bit better, okay?
So keeping the legs together, pelvis square, neck and shoulder soft, you can rest the palm,
the right palm on the ground.
But please do not use this to support your body weight, it's just there.
So you keep your heels together and as you inhale in, you move the right knee away from
the left and as you exhale you move the thighs closer together, we do that a few times.
Inhalation moving the right knee away from the leg and exhalation moving the legs closer
together.
So the idea is that the pelvis remains stable and square.
So you can see that my pelvis does not move but here my deep buttocks muscles, my external
hip rotators get a good workout.
But, if you instead of that move the right knee away from the left and then on top of
that tilt the pelvis backward, all of that is gone okay.
So we do something else this way.
So this is the work a few times breathing in and out, feeling the work of the deep buttocks
muscles, keeping a smile on the lips.
Neck and shoulder soft, we're not diverting the tension from one place to another.
The last two, and then with the next exhalation, dismantle the pose, roll unto the backside,
rest the right thigh on top of the left.
Lift the left foot off the ground, take your right hand to your knee in the back and your
left hand to your ankle on the left side.
Pull the right hand closer to the chest and the left hand to the buttocks.
Let me say it again, the right hand to the knee in the back which is actually your left
knee and you grab it below the knee cap and your left hand pulls the right ankle not the
foot.
The ankle which is here on the left side.
Right hand pulls towards the chest and left hand to the buttocks, and I'm sure you feel
the stretch.
If this stretch somehow feels uncomfortable, you can't really relax here and somehow or
it's difficult to reach your knees, then change this.
That means you open the knee up, have a wide angle here in the right knee, the figure four
and then you grab the thigh, the left thigh from the back or you grab the shin depending
on how far you can reach.
So if you have to lift your head off the ground to grab the shin, then this is not for you.
Grab the back of the thigh, flex the right foot and pull the left knee closer to the
chest, relaxing your shoulder blades on the ground and keeping a smile on the lips.
Breathing in and out and with every exhalation moving the right knee further away from the
hip.
Feeling the stretch in the right buttocks and staying here for three breaths.
In and out keeping a smile on the lips and with the next exhalation gently dismantle
the pose, bend both knees and feel the right leg and the left leg.
Feel the difference!
With the next exhalation we roll to the other side.
You in your case just roll into the right side, the same thing.
And I move onto the other side so that you can see me properly.
Find a comfortable position on the side, keep your pelvis square.
As usual, if your right hip feels tight or you have inflammation in the hip, then use
a pillow to pad this.
Rest the left palm on the ground, keep your heels together, keep an open angle here ninety
to hundred degrees and then with the next inhalation move the left knee away from the
right and as you exhale move the knee back towards the knee.
Inhalation, moving the knee away from the right and exhalation back.
Remember that your pelvis remains square and avoid this.
That means the knee moving away and tilting backward.
So this is what you want to avoid.
Let's do this a few times, inhalation, keeping a smile on the lips and feeling the good work
for your external hip rotators.
So the stronger they are, okay, the healthier they are the more aware you are of your glutes
and the other external hip rotators.
The better for your legs, for your knees, and for the health and the balance of your hips
and knees.
Let's repeat this two times, really inviting the breath into the deep buttocks and then
as you exhale, roll onto the back side.
Wrap the left thigh around the right, that means the left thigh is on top of the right,
lift the right foot off the ground.
Take your left hand to the knee in the back and your right to your ankle on the right
side.
Pull the left hand closer to the buttocks and the right hand, sorry please pull the
left hand closer to the chest and the right hand closer to the buttocks and feel the stretch.
Your shoulder blades remain on the ground.
If this is not comfortable for you, then open this angle up, flex this foot and grab the
thigh from behind, the right thigh from behind or the shin if that works for you okay.
So breathing in and out with every exhalation moving the left knee away from the hip.
There is no judgment here, no stretch is better than the other, but every one of us is absolutely
unique, so we want to find the right stretch and the right pose for our unique condition
and bodies.
The last two breaths.
Releasing the breath into the buttocks, letting your forehead soften and spread and then with
the next exhalation, gently dismantle the pose, bring your feet flat unto the ground.
Keep a smile on the lips, palms facing up and let go.
At this point, you can close your eyes and just feel the heaviness of your body against
the ground, feel your breath, feel the sensation all over the legs and please stay here for
a little while.
Do this workout regularly and I am sure, I promise, you will feel better, your knees will
feel better and you will feel stronger in your hips.
Thank you so much for practicing with me today, have a lovely day.
If you want customized sequences for your specific health condition, then come on over
to www.TheBodyConditioner.com and do your online quiz.
The online quiz is a personalized body assessment that helps me literally see your body, then
assess it, and then send you customized sequences for your unique health condition.
What do you have to lose, except your pain and your discomfort.
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