Standing Yoga Poses and Knee Locks
This latest Yoga Anatomy article by Kreg Weiss, Yoga and Preventing Knee Locks, offers awareness in how we can perform certain standing Yoga poses with greater integrity and purpose. More importantly, this mindful application of preventing knee locks promotes a more healing Yoga practice and helps reduce the development of chronic injuries.
“The purpose of Yoga poses is to generate physical vitality so one can proceed through life with positive energy flow and with a holistic connection to what brings balance and harmony. Standing Yoga poses offer these benefits when mindfulness and proper intention is applied. Without mindfulness, some standing Yoga poses present a tendency towards knee locks and hyperextension, which can produce chronic problems in the function and health of the knee joint.
Some people have a greater tendency towards locking the knees as they have joint structures that promote a hyper extended position when the legs straightened. The legs splay backwards almost like a crescent shape. This hyper extended locked knee position tends to generate a passive stance and allows the body weight to transmit heavily into the ligaments, cartilage and posterior connective tissue of the knees. In addition, this hyperextension and internal rotation creates a line of poor body mechanics including the production unwanted anterior pelvic tilt (promoting excessive lordotic spinal positions) and excessive pronation of the foot.” Read full article.
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I do agree with Thiffiny that students should not lock their knees since the body weight will pressure by the knee caps that can caused damage later on. I always suggest students to stand up firmly on their 4 corners of their feet. They should feel feet muscles engage. Also, I have them spread their toes widely as much as possible because it will help them to engage calves. These will help them reduce standing up and put their body weight on their knees. Another point is to look at the knee caps and their back hamstrings behind their knees. Both of knees should point straight out to the front, not to the side of the body. Hamstring on the back of the knees should slightly curved and not too much tension.
Hi Karen,
There are few conflicting philosophies in regards to extending the legs in standing poses. Some traditional practices encourage full leg extension to encourage the flow of energy through the nadis of the legs.
I personally prefer to approach the practice first with safety as a priorty and insuring chronic and acute injury does not surface.
Hence, I would never lock the knees in standing yoga poses. There is a high tendency then to hyperextend the knees sending potential damage into the cruciate ligaments and other joint structures. Locking the knees also encourages the participant to be ‘passive’ in the practice (which often brings collaspe and loss of integrity) versus engaging supportive muscles and feeding expansion into the pose.
Should we not lock our knees for standing poses only or is it recommended to not ever lock them at all?
As a fitness professional and Registered Yoga Teacher, I never allow my students to lock their knees. This is a common yoga technique that I have never agreed with. Not only are you putting excessive pressure and stress on the joint, but you are also missing out on strengthening the muscle surrounding the joint. Locking the knees (or any joint) takes the resistance away from the muscles and places it on the joint. That’s why it’s easier to hold a pose; you are using the joint, instead of the muscle, for support. Our joints don’t need any more stress, but our muscles do. Namaste!