Australian_Yoga_Journal_2016_08_09_downmagaz.com

Target your core, outer hips, glutes,
and quads to find knee-pain relief
Natarajasana
(Lord of the Dance Pose), variation
Start with this pose to release tension in the quads and
strengthen the glutes—both of which are key actions for
preventing and treating front-of-the-knee (anterior) pain.
Using a wall for balance, bend one leg and, with the opposite
hand, lasso the ankle with a strap to draw the heel toward the
buttock. At the same time, squeeze your buttocks to engage
your gluteus maximus on the bent-knee side. (Engaging your
glutes tilts your pelvis back and down and focuses the stretch in
the rectus femoris, while bending the knee stretches the other
three quad muscles.) Hold for 30 seconds, and then switch
sides. Repeat three times.
PHOTOS: RICK CUMMINGS; MODEL: NICOLE WIENHOLT; STYLIST: GEORGIA BENJOU;
HAIR/MAKEUP: BETH WALKER; TOP AND BOTTOMS: LULULEMON; BRA: ATHLETA
Supta Padangusthasana
(Reclining Hand-to-Big-Toe Pose), rotated variation
This pose helps to stretch and strengthen the hip abductors against resistance. Lying on your
back, bring one leg across the body. Use your opposite hand or a strap to hold the outer arch
of your foot. When you feel a stretch in your side hip, press up into your hand or strap, as if you
were coming out of the pose. This strengthens the abductor muscles at the hip. At the same
time, engage the quadriceps, including the VMO, by turning the top leg slightly outward as you
straighten the knee, which draws the kneecap into alignment. Hold for 30 seconds, and then
switch sides. Repeat three times.
august/september 2016 yogajournal.com.au
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