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If you have ever twisted your knee the wrong means and felt a pop followed by swelling, it’s an excellent bet that you have hurt your meniscus. Comprised of two C-shaped pieces of cartilage called the lateral and the medial, the meniscus, like any part of your body, is susceptible to injury. Treatments can vary anywhere from simple rest and icing the swollen area to surgery. If you are a specialized yoga specialist an injury to the meniscus can sideline you for a couple of days and occasionally longer. Embrace the recovery process and afterwards alleviate back into your practice with these yoga positions that’ll safeguard your knee while providing you a fantastic exercise.
Triangle Pose
From a standing position, spread your legs 3 feet apart. Turn your right foot out to a 90-degree angle and your left foot inward 30 to 45 degrees. Put your right-hand man on the area where the side of your right leg meets your hip. Carefully use pressure and at the same time begin to flex to the right from your waist. Ride your right-hand man down your right leg and either rest it on your shin or, if you’re able, on the top of your right foot or on the floor just beside your foot. With your upper body facing towards the front, raise your left arm towards the ceiling and turn your head to look down at your right foot. Stay in this pose for 5 breaths and then return to an upright position and repeat on your left side, bearing in mind to switch over the position of your feet.
Warrior II Pose
While standing, step your feet 3 feet apart. Turn your right foot out 90 degrees and your back or left foot in 45 degrees. Gradually bend your right knee till your thigh is parallel with the floor. Wiggle your toes along the floor until your right knee is stacked directly over your right ankle. Keep your back or left leg straight. Turn your torso so that it deals with to your right foot. Put your hands on your hips and offer them a slight modification so they’re aligned to your right foot. Raise both of your arms to take on height, with the palms of your hands dealing with the floor. Turn your head to the right and stare at the fingers of your right-hand man. Hold this posture for 30 seconds and then repeat on your left side.
Modified Hero’s Pose
Stack 3 or 4 folded towels on the floor beside you. Concerned a kneeling position and then slide the stack of towels below your sitting bones and between your feet. Slowly lower down onto the blankets. Adjust your legs so that your feet are resting directly beneath your hip bones. Separate your knees slightly and see to it your thighs are parallel to each various other. The tops of your feet are flat against the floor and the toes are pointing straight back. Sit in Hero’s posture for a minimum of 30 seconds the first day, gradually developing to a number of minutes in time. If you find the pressure on your damaged meniscus too great, put a rolled up towel between your knees for the first few days.
Considerations
Consult with your physician to determine when you can safely practice yoga positions for a meniscus injury. For the standing positions like Warrior II and Triangular, hang onto a chair for the first few days of practice after recovering to reduce the possible pressure on your damaged meniscus. Strength needs to be built up in time. Prevent all twisting postures which can possibly reinjure the afflicted meniscus.
Yoga Poses for a Meniscus Injury
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