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Level 1
60 min


Hatha | By Noah Mazé on Feb 19 2012
This 60 minute class focuses on the key actions of the feet and lower legs to stabilize and align your knees in a variety of common poses.


This 60 minute class focuses on the key actions of the feet and lower legs to stabilize and align your knees in a variety of common poses.


  • lynn skelding     Dec 2nd, 2014
    Great class! It's good to be reminded of the essential position of our feet & muscles to protect our knees & have more comfort in our poses.
  • Barbara Samuels     May 22nd, 2014
    Another great class, thank you!
    • Noah Maze     May 27th, 2014
      You are very welcome Barbara! Thanks for practicing. - :)
  • Alison Nicholas     Mar 8th, 2014
    Great information! I appreciate your classes so much!
    • Noah Maze     May 27th, 2014
      Awww, thanks Alison! I'm glad you enjoyed the class. Namaste~
  • Alandi Stec     Nov 10th, 2013

    This practice definitely gets into some solid foot alignment as well as knee alignment, which obviously makes sense because the feet have an intimate connection to the knee (and even into the pelvis...and shoot, the whole body is really connected so might as well throw that in too while I'm at it :P ).

    I'm wondering about what type of work would be best for a sprained ankle; particularly since I sprained my ankle last Friday night (not so) gracefully "dismounting" the slack line at the rock gym. Some weight bearing things are feeling ok but in general any real flextion/extension is a little much. Any therapeutic type things coming to mind?

    Thanks Noah!
  • Jen Ratliff     Sep 3rd, 2013
    "Clear boundaries, no limits" Super-focused, basic hatha poses gave me a whole new perspective on alignment. My knees have been hurting for weeks, and feel wonderful at this moment! :D THANK YOU!
    • Noah Maze     May 27th, 2014
      That is so wonderful Jen! I'm glad I could help. Namaste~
  • Kimberley Maxwell     Jul 30th, 2013
    My knees thank you!
    • Noah Maze     May 27th, 2014
      Happy knees are a very good thing! Thanks for practicing Kimberly.
  • Alandi Stec     May 13th, 2013
    this class is one of the ones re-take from time and again it! let's get a part II!
    • Noah Maze     May 16th, 2013
      Great idea Alandi!
  • Rafael Kr     Mar 29th, 2013
    Thanks for your tips.
    • Noah Maze     Apr 8th, 2013
      You are welcome Rafael! Thanks for taking class :)
  • Rebecca Monks     Mar 27th, 2013
    Thank you for this session, Noah! I am much more conscious of my foot, toes, and calves, now. Before this, I didn't know how to care for my knees during poses. Now, I plan to complete this session several times so that I can carry your teachings with me throughout other classes.
    • Noah Maze     Apr 8th, 2013
      Fantastic, thanks Rebecca. Take care of those knees and apply the lessons in other classes!
  • Social C     Mar 26th, 2013
    This class made my feet and toes very active. Learned a lot on how slight movements of the toes and feet make a huge difference in the stretch and surrounding muscles. Sometimes I wish the camera angle would change though as I tend to follow people in the class and the people in these classes aren't always doing the poses correct. (No offense to the Yogi Participants)
    • Noah Maze     Mar 26th, 2013
      Thanks for taking class Social C. Good suggestion about the different camera angles; it really does make a difference with this level of detail...I will keep that in mind. Also, I have a short Kneesentials tutorial that should give you some more detailed shots of the feet and lower legs.
  • Mia Mironov     Mar 26th, 2013
    • Noah Maze     Mar 26th, 2013
      Namaste Mia:)
  • Teri Wilson     Mar 25th, 2013
    Thanks Noah! Fortunately I haven't had to deal with knee pain yet, and I think the alignment principles in this class will definitely help prevent problems down the road. From now on I'll be more aware of spreading my fourth and fifth toes and pressing through the ball of my big toe - practical lessons like this are like gold to my yoga practice!
    • Noah Maze     Mar 26th, 2013
      Teri, keep those knees healthy for sure! Knees are the most commonly injured joint, and they are very unforgiving. Good alignment is good maintenance and preventive care. Thanks for practicing :)
  • Jill Danzig     Mar 23rd, 2013
    So good! I learn so much from your classes. And perhaps you hear my grunts and groans? Thanks for sharing your wealth of knowledge!!
    • Noah Maze     Mar 24th, 2013
      I love it Jill; I can totally hear you!
  • Claire Woodcock     Mar 4th, 2013
    I can see how this would be a good class but I think perhaps it's a bit advanced for a level 1 student to be so attuned into the finer reactions of the leg. For that reason I'd say it's a level 2. Hope that helps!
    • Noah Maze     Mar 24th, 2013
      Thanks Claire; it all depends on how levels are defined. It is detailed, for sure, but also very fundamental and basic.
  • Susan Marsh     Jan 4th, 2013
    Oh my, this is such a wonderful supplement to my regular anusara class. I missed the one about the feet. My feet were also starting to cramp! Love it!
    • Noah Maze     Mar 24th, 2013
      Susan, my feet cramp too when they do this kind of work. It is the muscles telling us they are not used to be engaged and working like this; how great is that!
  • Alandi Stec     Oct 20th, 2012
    more kneessentials, encore encore! :)
    • Noah Maze     Mar 24th, 2013
      Thanks Alandi :)
  • K Hodge     Aug 15th, 2012
    This class was very helpful. I enjoyed the class the day I did it, but more importantly for why I picked it, I've found I remember the prompts and have used the instruction when attending other classes or practicing on my own to improve my form.

    I was wondering if there is a similar class on YogaGlo for shoulders?
    • Noah Maze     Mar 24th, 2013
      Awesome, thanks K Hodge. We should put up a Shoulder Essentials class too... I do have a class titled Open Your Shoulders, which runs through a range of shoulder stretches.
  • Sherry Thompson     Jun 24th, 2012
    Great class! My right knee has been bothering me for the last several months and, while I've practiced Iyengar yoga for the past 12 years or so, I've never experienced such clear instruction. My knee feels better and I now know where and what I need to stay focused on. Thank you Noah. You're a great teacher.
    • Noah Maze     Mar 24th, 2013
      Thanks Sherry, that is very great to hear!
  • I liana Tarka     May 10th, 2012
    i love how you make a level 1 class still challenging for intermediate students. thank you for the great tips and alignment cues. :)
    • Noah Maze     Mar 24th, 2013
      Thanks Nileey :)
  • Andressa Nóbrega     May 9th, 2012
    I have problems with my right knee and that class was wonderful for both my knees and my upper chest. Thank you!
    • Noah Maze     Mar 24th, 2013
      Awesome, thanks Andressa!
  • yogagal      Mar 18th, 2012
    sometimes you say "scoop" tailbone then same pose second side tailbone "down", clarify is it "scoop" or "down"
    Thanks for the 60 min version of knees, very helpful
    • Noah Maze     Mar 24th, 2013
      Yogagal, scoop means down (posterior tilt) and forward (engage your pelvic floor and abdominal muscles). Down is more of a spatial direction, so it depends on the bodies relationship with gravity.
  • Nick Florino     Mar 5th, 2012
    thank you.
  • Alandi Stec     Mar 4th, 2012
    toe exercise class -ha! yes indeed. thank you noah for your incredible (and ever entertaining) instructing!
  • Patti mirrett     Feb 29th, 2012
    very helpful. alot to think about. one of the few times no knee twinges while practicing. blessings
  • Sharon Gollman     Feb 24th, 2012
  • Eden Mendel     Feb 23rd, 2012
    Love the instruction to engage the legs so much it's as if you're trying to bend the knee. worked like magic. thank you!
  • Mary Ann van Beuren     Feb 20th, 2012
  • elaine musselman     Feb 19th, 2012
    yea! I feel such peace right now. I kneeded that : ) thanks noah
  • Rachel Ridley     Feb 19th, 2012
    Fantastic class. So much information. Thank you! Triangle especially felt so different energetically. One question bridge pose I followed all of your alignment pointers but still experienced a very strong sensation over the front of my knees (as I frequently do in bridge, bow and upward bow pose). Any tips? Thanks again.
  • Miriam      Feb 19th, 2012
    Thanks for bringing awareness and attention to the details of alignment with our feet. I felt more grounded and more space in hips. I have difficulty with when you say lift your kneecaps and dont hyperextend I feel when I lift my kneecaps I automatically lock my knees any suggestions? thanks again Miriam