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Yoga for Knee Injury: Lateral Collateral Ligament and Medial Collateral Ligament

(Tummee Reference Yoga Sequence)

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Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans

Overview

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Yoga for Knee Injury: Lateral Collateral Ligament and Medial Collateral Ligament: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Hip Stabilization Exercise
    A. This is done when the injured leg is ready to take weight.

    B. Balance the injured foot on the yoga block for about 30 seconds.

    C. Release and repeat again in 2 more rounds. So this practice will be done 3 times each for 30 seconds.

    D. Release and stand down to relax.

    E. For better comfort using the wall or a chair in front of you is suggested.

    Note: Not to be done if the swelling and pain persists.
  • Calf Stretch Pose On Block
    A. Placing both the feet on the yoga block, bring the injured foot a bit on the outer edge of the yoga block.

    B. Balance feeling the pressure around the back of the knee of the injured leg.

    C. Using a chair or the wall for support is adivceable.

    D. Hold it for about 30 seconds, release and repeat for 2 more rounds.

    E. Thus 3 rounds of 30 seconds each.

    Note: Not to be done if the swelling and pain persists.
  • Chair Flexing Foot Pose
    A. Seated on a chair, stretch the injured leg in front and flex the ankles slowly to work on the knee .

    B. Hold the position for about 30 seconds and breathe as you hold.

    C. Release and relax and repeat again to go for 2 rounds. Thus, 3 rounds of 30 seconds each.

    D. Release and relax.

    E. If during this practice if one sense any kind of pain of uneasiness, immediately let go and relax.

    Note: Not to be done if the swelling and pain persists.
  • Mountain Pose Chair One Leg Backlift (Tadasana Chair Eka Pada Backlift)
    A. When the easy stretches are done for few days or even a week, moving into a deeper stretches is encouraged.

    B. Here standing in front of the chair, hold and stretch the injured leg behind you while you keep the other leg grounded on the floor.

    C. Inhale to stretch and exhale to remain there. Use the hips to flex and don't bend the knee of the injured leg.

    D. Stay for about 30 seconds. Keep the calves, hamstrings, and the ankle engaged.

    E. Release and repeat to go into 2 rounds, and to hold for 30 seconds.

    Note: Not to be done if swelling and pain persists.
  • Triangle Pose Chair Against Wall (Trikonasana Chair Against Wall)
    A. When confident with the stretches, use the chair and wall as support.

    B. With the support of the chair, come to Triangle Pose, and stretch the injured leg. The distance between the legs should be just at hip distance and not more.

    C. Stay to feel the stretch at the back of the knee, while engaging the calves, the quads and the hamstrings. Breathe and stay for about 30 seconds. The stretching of the hand is not required.

    D. Release and relax, to go back into this for 2 more rounds of 30 seconds each.

    E. If you notice for any sharp pain while doing this stretch, refrain immediately and relax.

    Note: Not to be done if swelling and pain persists.
  • Staff Pose (Dandasana)
    A. Seated on the floor, stretch the legs out and sit in Staff Pose.

    B. Stay for about 8 breaths stretching the legs out while extending the spine upwards.

    C. After 8 breaths, release and work just on the injured leg.

    D. Use the quads and the muscles around the knee to help contract the knee. Inhale and tighten the quads and the knee, exhale to release.

    E. Pull the quads up as you contract (this should not move the knee or the leg), hold for 10 seconds and release.

    F. Repeat this to continue for about 1:30 seconds with the injured leg. Go slow and don't over do the pulling of the muscles or the contracting of the muscles. It should happen naturally.

    G. You could see a few Youtube videos to understand the same.

    Note: Not to be done if swelling and pain persists.
  • Staff Pose Block Strap (Dandasana Block Strap)
    A. Continue to sit in Staff Pose and place a yoga block between the lower part of the leg.

    B. Inhale and try to push the feet towards the block, exhale to release. Move the leg towards the block and try to pretend to lift (but don't lift). Stay for 10 seconds. Release and repeat for about 1:30 seconds, going into smooth rounds with breathing.

    C. Do not continue if there is pain or excess strain at the knee.

    D. Release and relax loosening the legs and the back.

    E. You could sit on a cushion for better comfort and support.

    Note: Not to be done if swelling and pain persists.
  • Head On Knee Pose Strap (Janu Sirsasana Strap)
    A. From Staff Pose, fold the other leg that is not injured.

    B. Bring a yoga strap and place it around the injured foot and hold the edges in your hands.

    C. Inhale and pull the strap and keep the spine straight. Feel the tightness around the knee, but go slow to remain for about 30 seconds.

    D. Just breathe and stay. Release and repeat again (2 rounds of 30 seconds each).

    Note: Not to be done if swelling and pain persists.
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Note: Above yoga sequence is for educational purposes only. Please consult a medical professional and/or a licensed yoga teacher or yoga therapist before starting any exercise regime, including yoga.

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