Yoga For Sensitive Knees  |  Yoga With Adriene

Yoga For Sensitive Knees | Yoga With Adriene

– What’s up everyone? And welcome to
Yoga With Adriene. I’m Adriene and today, we have a special
sequence for the knees. So this is a big request. Yoga for sensitive knees. This is a practice
that’s gonna help anyone and everyone
build more awareness and strength and
stability around the knees. And also, this is
just a nice practice video for those who don’t
wanna be on all fours. So hop into something comfy. Oh, and if you have a
block, go ahead and grab it but you don’t need it. But everyone’s definitely
gonna need a blanket today or a rolled-up towel. Alright, grab your
things and let’s get started. (upbeat music) Alright my friends,
let’s begin seated. We’re gonna take
our blanket or towel and we’re gonna roll it up, make a little tootsie roll. So you’re creating a little
makeshift at-home bolster. If you have a bolster,
you can use that but this really works just fine. You’re gonna bring your legs out and you’re gonna
place that bolster, yep, you guessed it, right behind thy knees. So this is an
awesome practice for anyone who just wants to build
more awareness in the knees which I feel like
should be, could be everyone. So we start nice and
slow and take it easy. Just also kind
of using this time. It’s time for yourself
to chill out, to restore, to find your breath and bring
a little balance to the body. So you’re gonna bring
your hands to rest behind you in a way that feels good so you feel supported and so that you’re not
collapsed in the spine. So try to lift up
through your heart’s pace. Again, whichever way and the
hands feels awesome for you, go ahead and find that. And you’re gonna take your toes and point them
up towards the sky. So, there are some things that
are just anatomical, right? Maybe the toes turn
out or the toes turn in which of course,
effect the knees and how you walk. So that’s all good but we’re just gonna take
a little time to experiment and enquire and
hopefully bring some stability and strength to the knees without hurting your knees. So a lot of
people can’t do a lot of the at-home yoga practices because there’s a lot
of pressure on the knees. So I got you.
Here we go. Bring the toes
up towards the sky. Excuse my voice today. Austin allergies,
plus you know my voice, likes to fluctuate. So, hey buddy. And then bring your
toes to pet your dog like so. Okay, no. Gosh, she has to
make it all about him. Okay, toes are pointing up, you’re gonna lift the heels. I’ll focus. And as you lift the heels, I just want you to keep
a little bit of awareness in the knees just
notice what it feels like and then lower, and then lift the heels, and lower and now, this time
when you lift the heels, notice what
muscles around this area. Thigh bone, quadricep,
inner thigh, inner groin. Notice what muscles,
if anything, turn on. Ready? Here we go, lift the
heels, toes are pointing up. And then if for whatever reason, you might be clinching
in your buttocks right now, relax your butt. Can someone
please quote me on that? Relax your butt. And then lower the heels.
Let’s do that one more time. Keep the glutes relaxed and just notice
what muscles turn on. Hey oh. Alright, now lower, awesome. Make an adjustment with
the hands if you need to. Make sure you’re
sitting up nice and tall. And then this time, we’re
gonna lift just the right heel and you’re just gonna
turn the right toes out a little bit and then in. Just noticing if we can
engage the inner thigh muscle and the quad without
clenching the buttocks. And you might feel
that in the inner knee. Again, inner thigh. And then lower and let’s
try it on the other side. Again, if your
heart is collapsing, see if you can
lift up nice and tall and then lift the
left heel and again, nice and slow. So at the very least, you’re getting a nice
little lube of the femur, that hip socket. And if you take the
time to just kind of listen and you can even look down, see if as you turn
your toes in and out, you can engage
the inner left thigh. Naturally, you’ll
engage the quadricep but without
clinching the buttocks. And if you’re not used to this or if you are indeed
in need of strengthening and finding
stability around the knee, you’re gonna feel it
maybe in the little inner knee. It shouldn’t feel bad, it
should just feel like awareness. Sweet, and then lower
that and then check it out, this is gonna be fun. You’re gonna bring
the feet to the ground, bring the butt
down to the bolster or your makeshift bolster
and come to lie on your back. Oh yeah. Alright, take the
bolster with your right hand, slide your towel or blanket all the way up behind your neck. Yay! And then we’re gonna
slowly walk the feet, excuse me, walk the knees out
by bringing the feet together. So bring the knees out,
bring the feet together. And then bring your
hands to your hips and breathe. Again, using this time
for you to balance the body. Just allow gravity
to do the work here. The tops of the thighs,
nice and a heavy. Inner groin, soft and relaxed. And if you want a little more, you can massage
the tops of the hips by pressing palms
into the hip creases. Maybe if you’ve had
some like stress energy or bad juju you’ve
been carrying around, you can use this to
just kinda brush it off, brush the day away thus far. Start to deepen your breath. Close your eyes. Again, see if you
can soften the glutes. And slowly take
a deep breath in, let your fingertips,
your arms come out wide, palms up towards the sky. And as you exhale, this time let it out through
the mouth, a little sigh. (exhaling loudly) Big inhale in through the nose, and again out through
the mouth, that little sigh. Connecting mind
and body, big inhale. Let it go. Cool. Bring the right
fingertips to the right thigh, left fingertips
to the left thigh and you’re gonna
slowly close the legs. Nice, and you’re
gonna send the legs up high. So lower back
becomes flush with the mat so you need a
little core strength here. Without being on the knees, so none of those
Cat-Cow core strengtheners here but rather we’ll use
the support of the back. So scoop the tailbone up, engage the abdominal muscles
by hugging the lower ribs in. You can keep a
slight bend in the knees, they don’t have to be locked. In fact, they
should never be locked but it don’t
have to be straight. Awesome, and then
we’re gonna inhale, interlace the fingertips,
bringing them behind the head, thumbs extended,
elbows should fit nicely on your towel or blanket, inhale in and then exhale. You’re gonna
slowly twist the right, bring the right elbow
over towards the left knee. You should feel
your abdominals turn on, and then you’re just gonna
slowly baby pulse the right leg. Now, if you’re able
to come down low, you can but only go as far as you
can to where the lower back feels nice and
flush with the mat, still. So maybe it’s here, baby pulses. Maybe it’s here. You’re keeping your twist. Right elbow reaching towards the front left
corner of your mat. Baby pulses. And then maybe send your gaze
up to not crunch in the neck and breathe deep here pulsing. Keep your twist. Scoop up through the tailbone. We’re here for five. You got it, four,
peaceful in the face, three, two and then one, keep the legs up,
feet come together, you rest on your blanket. Take a deep breath in, you can bend the
knees here if you need to. And we’ll take it
to the other side, so straighten the legs, inhale, scoop the tailbone up,
draw the navel down, hug the lower ribs in. So feel that zip up
through your abdominal wall and then bring
the elbow up and over, find your twist so you’re
lifting the left shoulder blade up off the earth
and then nice and easy, listen carefully,
nice baby pulses again. Extend the left leg. It may not go down as far as
you did on the right side. You want to keep the
lower back flush, baby pulses. I did this
yesterday so I’m feeling it. Alright, you’re doing awesome. Gaze up toward that third eye and here we are for five, four, baby pulses,
listen to your breath, three, scoop the tailbone up, two, and one, awesome. Release everything. You’re gonna bring the hands
to the backs of the thighs. You gonna bend the
knees and if you can, you’re just gonna
drop the heels down. So lots of different
levels of sensitivity here. Some people will be
able to draw the knees all the way up to the chest but your hands are
gonna be behind the knees so there’s spaciousness there. So squeeze the
knees into the chest, scoop the tailbone up. Just feel that last little bit
of support on your yoga mat and your back body.
Relax your shoulders. Big inhale, then exhale. You can either rock and roll
up the length of your spine or you’re gonna just
slowly come to one side and we’re gonna
come all the way up to a Downward Facing Dog.
So take your time. You can put your bolster,
your makeshift bolster, keep it rolled up. You can put it to the side and then we’re gonna
come all the way to Down Dog. Keep an awakeness on
the live energy in the toes and the feet as you move, and then claw through the
fingertips when you get there and start to pedal it out. Send the hips up high. Keep the knees nice and bent. Then inhaling deeply, allergies, and then exhale, melt the heart
towards the thighs, press the heart back, feel that stretch through
the shoulders, the chest. Claw through the fingertips and then slowly you’re
gonna walk your feet up towards the center of
your mat, nice and slow. Feet hip width apart. You’ll come into a
little rag doll here, a little Forward Fold. And again, nice slight
bend in the knees here. Breathe deep and
feel that big stretch in the lower back body
as you bend your knees. Connect through your feet,
all four corners, grab the elbows and you might
just rock gently side to side creating that so
semi, semi-circle? Semi-circle. Semi-circle or semi-circle? Shake the head loose
and then release the arms and slowly press
on all four corners of the feet to roll it up. And root down through
the feet as you rise up. Lift the chest, lift the sternum and right away, you’re gonna
bring the fingertips around and interlace behind your back and draw the
knuckles down and away, open the chest, breathe deep, feel this upward current of
energy through the front body and allow your
body to respond to that. So if the pelvis
is dipping out here and you’re thinking
upward through the front body, bring your hip points all
the way up towards the sky. Just kinda bring your
center underneath you. And they might open the
throat a little bit here, you might find soft easy
movement that feels awesome. Take a deep breath in, and then exhale, bend the
knees and take your knuckles, draw a big rainbow, so they actively
reach up towards the sky, all the way up and over. Big stretch requires big
breath, big inhale and exhale. All the way back up. Great, then you’re gonna cross
the right arm over the left, over the body,
give yourself a big hug. Inhale, root
down through the feet, lift up through
the inner thigh here. And then exhale, release. Interlace the fingertips behind, this time,
opposite thumb on top, so reverse your grip and
then draw the knuckles down and away again. Inhale, lift the chest. Lift the throat and draw
your center underneath you. Hip points towards the sky. This is gonna require
that inner thigh and the quad to kind of turn on again. See if you can
locate that, just play. Maybe lift the toes on this one and then here we go. Bending the knees,
bringing the heart forward first and then down, knuckles
draw up towards the sky. Big stretch so
big inhale to support. And then exhale,
to press into the heels, draw the knuckles back,
heart lifts up, release your grip,
feel that flush of energy and this time, big hug,
left arm over the right. And take a second here to draw up through
the arches of the feet. So again, feel
that inner thigh lift but also to just
feel this embrace. Feel this hug. Feel the expansion in the lungs, the upper back body and
the ribs as you breathe in, and exhale, release it out. Awesome, inhale, send the
fingertips up high this time. Wu-Tang grip today, big inhales. You hook the thumbs,
fingertips reach up high and then exhale. Keep lifting up
through your arches, so press in all
four corners of the feet especially the outer edges. So if you tend to roll
in towards the inner arches, press to the outer edges and then as if you’re in
between two panes of glass, just slowly tilt to the left. So not a big bump,
but just a slow tilt and then lift up
from your pelvic floor. And a lot of times in yoga, you’ll hear someone
say lift the kneecaps. Think about engaging the
inner thighs and the quads without clenching your glutes. And then back up through
center, press through the feet re-establish your foundation,
ground through the feet and then slowly
sliding to the other side. Tuck the chin slightly. See if you can lift up
through the inner thigh, just a sensation. And then slowly bring it back,
palms come together and down at the
heart as you breathe out. Anjali mudra,
awesome, deep breath in. Long breath out. Now, resist the
urge to look down. You can, of course. You’re the boss. But keep the
palms pressing together and this time,
bring the elbows out, and then just trust
that the earth is there and if you don’t
wanna step out wide, you can keep the
feet on the ground and slowly move your foot out. You’re just gonna
step out nice and wide. Stay connected to
your core for stability. It’s hard not to look down. And then turn your toes just
so they’re facing forward so feet are nice and parallel. And if you’re feeling any
pressure on the knees here, bring your stance in way in. Otherwise, we’ll walk it out. Alright, so I’m giving
us time to set these up because a lot of times, what happens with the
knees is we just get rushed into doing something in a
public class or even at home or we just haven’t
trained our mind to consider the nuance of things and we’re just setting ourself, we’re not setting ourselves up. So there’s a lacking
of setting ourself up for a strong
foundation in the posture which can put a lot of
pressure on the joints. And if you’re
dealing with an injury or something and
healing, forget about it. So take your time. Toes are pointing forward, lift up from the
arches of the feet, engage the inner thigh
in the quad that we did when we’re doing that
little beginning exercise. Lengthen tailbone down
without clinching the glutes. So it’s not just a
tightness and the gripping, we’re activating hugging
muscle to bone with awareness. So lengthen tailbone down. Just play with that here. Not so much here but right here. And then hands
come back to the heart, elbows out wide,
whenever you are ready, or maybe you’re already there. So again, think up, we’re kinda
zipping up from the arches, we’re lifting up from the
inner thighs, inner groins and we’ll continue that
motion from the lower body all the way up
through the spine. So lift up
through the pelvic floor. Imagine it rising, rising,
rising all the way to the crown. Posture is nice and long,
spine lengthen. Inhale in, exhale,
slight bend in the knees, claw through the
outer edges of the feet and slowly just
send your heart forward. And then come back. However far you made is good. Inhaling again and
exhale, draw the navel in. Connect to your center,
your core stability and come forward. Oh yeah, and then come back. And then one more time,
maybe you go a little further and maybe not
listen to your body. Draw the navel in and up. Maybe you come all the way down, we’re here for three
breaths wherever you are. So the goal is to
kind of challenge you to keep the inner
thigh engaged here, pressing into the
outer edges of the feet. Creating stability and
strength around the knee. Breathing deep. And then you’re
gonna bend the knees and really find that
connection from the ground up. So work from the ground
up to rise up nice and slow. And if the legs are
tired here and you feel weak, no, the legs are tired
because you’re waking up, not just the muscular body but
the energetic body as well. Alright, turn the
left toes in very gently. Keep the left
inner thigh engaged. In fact, bring your left
hand to your left inner thigh and just give it a pat
to kind of feel, oh yeah. What does it take
to engage that muscle? Alright, and then
after you’ve done that for like an
awkward amount of time, then you can stop and
turn the right toes forward. And then we’re
gonna nice and slow, we’re gonna track the
knee over the middle toe. Okay so, open up here and now we’re
engaging both inner thighs. Give them both a pat. Beautiful. And we’ll come to Warrior II. So we’re hugging
that right femur in, we’re making sure we
can always see that big toe, we’re engaging both inner
thighs finding that inner lift for the inner groin. Benji, you’re being funny today. And then we’ll
come into Warrior II. So, I find for people who are trying to build
stability and strengthen knees, going that super wide
stance isn’t really helpful. You can work your way there. So notice my stance
is a bit short today. Making sure I can
see that front big toe, left toes are turned in. I’m gonna breathe here,
relax the shoulders, and just inquire. Strength in the legs. We’re here for five, front knee over front ankle. Four, lengthen
tailbone down, hips up. Three, two, one then take the
right fingertips up and over. Peaceful Warrior, press into
the outer edges of both feet, inhale, lift your
chest and then exhale, Extended Side Angle. Keep hugging it in. Hugging the right thigh bone in. You’re gonna send
the right fingertips, excuse me, left
fingertips to the sky and right elbow
can come on to that but you’re wanting to
keep your core strength not press into that knee. What good does that do? Awesome, then left fingertips
reach up towards the sky, bring you back up to center, palms come
together at the heart. Toes turned
facing forward again, we take a deep breath in,
lengthen tailbone down, heart lifts up and exhale, relax the shoulders. Awesome. Turn the right toes in, press into the outer
edge of that right foot, engage the right inner thigh. So the power of
these warrior posture’s coming from the back leg and
we turn the left toes out, front knee over front ankle,
lengthen tailbone down, hip points up. Make sure you can
see that front big toe and then really
engage the inner thighs. So much of their
drawing zipping up and in. Lengthening tailbone down. Just take a couple
moments to feel it out here and when you’re ready, find
your arms Virabhadrasana II. And again,
today, shorter stance. If you don’t have weak knees
or excuse me, sensitive knees, then you can go wide. But I’m just trying
to pull it back a little for those who are
wanting to continue to deepen their practice. Find that engagement. So there’s no point in
hitting the pose or the mark if you know, it’s
not doing the body good. And take
one more breath here. Five, four, three, two, one. Left fingertips
reach forward up and back. Peaceful Warrior,
try to keep this length through the right
side body all the way up. Front knee stays bent. Strong and engaged through
the inner thigh, inner groin. Take a big stretch, big breath, and then here we go, lifting up. Keep the lift up all the way so we’re not
crashing into the joints. Extended Side Angle. Right fingertips
to the sky this time. And then just
notice the awareness since this whole video’s
about being kind to the knees. Notice if you’re kinda
crashing down into your knees or if you can draw
strength from the earth. I mean this is a warrior
sequence for heaven’s sakes. So reach for the sky. Strong and steady. You won’t even
need this in time. When you build strength,
you’ll be able to hover. No extra pressure on the
knee, just strong and stable. And then to come up,
reach the right fingertips all the way up to the sky,
smile just a little bit and we’ll come all
the way back hands, Anjali Mudra at the
heart, toes pointing forward. Deep breath in,
exhale, release everything, and you’re just gonna step the
feet together nice and slow. Try not to look down,
feet together, really together, really
together, really together. Take a deep
breath in, Mountain Pose. Exhale, release
the fingertips down. And see if you can
zip up the legs here and spread weight evenly through all four
corners of the feet, knowing that that information
travels up to the knees to the hips,
to the heart, the shoulders and up through the crown. Take a deep breath in. Now long exhale out. And then inhale,
the reach for the sky. And then exhale
slowly all the way down. If you need to step
the feet hip-width apart, here you can bend the knees
as generously as you need to. And plant the palm,
step it back one Plank Pose. Alright, in your Plank Pose, reach the heels back,
press away from your yoga mat, try to keep the hips
where they are in space and touch the left fingertips
to the right shoulder. Then bring the left hand down and touch to the right
fingertips to the left shoulder and now back and forth,
gaze straight down, you’re gonna try
to keep your hips where they are in space. Super core strengthener here. Breathing deep, you got it. And even it out. And then slowly release. Awesome, you’re just
gonna come on to your bum. Send the legs out wide. Yay! And if you have a block,
you’re gonna grab the block now and then we’re all gonna
come to lie flat on our back with the feet on the ground. So take your time getting there. Wipe any sweat off your brow, take a nice big refreshing
inhale in through the nose and out through
the nose or mouth. So we’re ending
with a little Bridge, twist, relaxed sequence. So the thing about
Bridge is if you don’t know what Setu Bandha
or our Bridge Pose is, go ahead and
watch me the first time because it’s
not the type of pose where you wanna look at
the video when you’re in it. It can cause a little
bit of harm to the spine and that’s the opposite of what we’re
trying to do here, y’all. So bring the heels up,
fingertips are gonna reach down and this is a nice little
marker, heels to the fingers. And if you have a
block or something that you can
bring between your legs, then you’re gonna go
ahead and use it today so you can squeeze
and feel that inner thigh engaging once again. And again, you can practice
this today or once a week but remember to take
these things with you into other practices.
This is for everybody. So the knees aren’t splaying
wide when I have the block. It’s nice a little reminder, but if you don’t have the block, put in a little imaginary
block in between your thighs. And then so important, a lot of joint issues, you know, they stem from the
foundation of whatever it is, so the hands for the wrists, the feet for the
ankles and the knees. So find that foot
to earth connection. Burabanda. And really root down
through the ball joint in that big toe,
ball joint of the pinky toe and the back two
corners the heels, then squeeze your block. Use your hands to guide you. I’m gonna scoop the
tailbone up and nice and slow from the feet. So often, we think
about hips lifting up. Really pay
attention to your feet. Pressing your feet so much so that the hips
start to lift up. And we’re pressing evenly through all four
corners of the feet and really pay
attention to the nuance there. We tend to forget about the feet and just really try
to get to this bind. So really lift up,
feel the nuance and feel the block
as you lift the hips, the inner thighs engage
to stabilize, to strengthen. Then send the
shin bones forward, hug the femur in,
lift the hip points up high and see if you can do this. Here’s here’s the kicker, without clenching the glutes. See if you can
engage the inner thigh. Obviously, we’re toning the quad without clenching the glutes. Press the palms
into the earth, inhale and then exhale,
lift your chest to your chin and your chin to the sky. Should feel awesome. And release everything down. Awesome, take a
little break, sigh it out. Close your eyes. And one more time, I’m gonna talk less but I
want you to really try to find where the muscles turn on. See if you can
soften through the glutes and this time, if you
wanna take the bind, you can. Some strong focus on
the feet, here we go. Inhale, lifting you up. Listen to the sound of your
breath, squeeze your block or your imaginary block. Shins forward, hug the femur in, lift the hip points up high. Chest to chin, chin to the sky. Maybe you walk the
shoulder blades underneath. Engage the inner thigh. Keep uncovering,
keep adding too, subtracting. Pay attention, again, to the nuance. And then slowly release
the bind if you have it, and bring it down nice
and slow and with control. So another thing I will add is a lot of times,
things happen with the knees, in between poses. Not during but the
consciousness in between. Take your block. You’re gonna
bring it to the side or you can bring it to
your head for a pillow, and then we’re
gonna come to that, nice Supta Baddha Konasana. Again, so knees wide,
soles of the feet together, hands on the hips, breathe deep. Let everything go. We’re almost done here, so really activate the
breath, take your vitamins. Nice control of your breath. Slowing it down. Can completely change your day and maybe your life. So use this time with me and with everyone
else who’s practicing this around the
world to just check in before we get up off the mat. And we’ll do that
by breathing deep. Use your hands to
slowly guide the thighs, the knees together. We’ll just take a nice
easy twist of your choice so you can do one
knee and cross it over or you do both
knees and cross it over. Take the arms wide,
breathe deep, just to restore the spine here. And then take it
to the other side, even it out, nice and slow. And then we’ll
come back to center. You’re gonna take your bolster, you’re gonna bring it
back underneath the thighs, excuse me, the legs,
excuse me, the knees. So back to where we started. Feel that support
and just feel, oh yeah. This permanent problem maybe
doesn’t have to be permanent. My body is amazing. The mind is powerful. Come to a place where you
can relax for a few breaths. Honoring this time and space that you have
taken for yourself. Relax everything. Soles of the feet
all the way to the crown. Close your eyes. And bring the palms
together nice and slow at your heart, we honor
the light within ourselves and see that in each
other by finishing our practice with a bow. Tuck the chin, a reverence. Namaste. (upbeat music)