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Level 1/2
30 min

Tone Your Knee Ligaments

Hatha | By Elena Brower on Jun 26 2012
Learning to listen to our bodies, this sequence can be used to help tone the ligaments of your knees slowly and safely. Using a rolled-up yoga mat, or rolled-up towels, or even a bed pillow rolled in a towel, you'll do a repetitive, careful alignment exercise to ensure that the muscles of your legs are evenly firing, as well as some standing and seated postures to help you feel the four corners of your feet and tone the muscles of your legs.

Description

Learning to listen to our bodies, this sequence can be used to help tone the ligaments of your knees slowly and safely. Using a rolled-up yoga mat, or rolled-up towels, or even a bed pillow rolled in a towel, you'll do a repetitive, careful alignment exercise to ensure that the muscles of your legs are evenly firing, as well as some standing and seated postures to help you feel the four corners of your feet and tone the muscles of your legs.

Comments

  • Sara Cleveland     Apr 7th, 2014
    This was a wonderful and helpful class. I hurt my knee playing tennis. I practice yoga at a wonderful studio here in Miami, but could never hope to find a class there to meet such a specific need. I am grateful to have found this practice. Thank you.
  • Cc Clark     Aug 9th, 2013
    Thank you!
  • Victoria Bodie     Mar 26th, 2013
    Thank you Elena! Just what the doctor ordered.
  • laurie good     Mar 26th, 2013
    can you recommend a good yoga pose to stretch the quads without taxing my knees?
    • Elena Brower     Mar 26th, 2013
      Try doing simple seat on knees but with rolled blanket behind knees as a spacer! Go super slowly into it... Keep me posted Laurie!
  • Sarah Hamingson     Mar 23rd, 2013
    You are truly a master at what you do! Through my pregnancy and now this horrible knee injury, your classes always seem to make me better. I am so grateful to yogaglo for being able to have you in my life! Thank you!!!! This is going into my favorites.
    • Elena Brower     Mar 24th, 2013
      So glad to hear this Sarah!!!
  • Simon Li     Feb 22nd, 2013
    Thank you so much, Elena! My knees feel much better after this practice. It's so healing!
    • Elena Brower     Mar 24th, 2013
      Thanks so much Simon... Awesome
  • Leonie Frances     Feb 9th, 2013
    Thank you very much Elena. I've had some pain in my left medial knee ligament and I now realise that firstly, I've not been engaging the medial thigh muscles enough, and secondly, have been twisting my left knee inwards in down dog, and to varying degrees in other poses putting strain on these ligaments. I feel positive that this awareness will help with this left knee pain and improve my general practice overall. I think everyone should practice with shorts on from time to time and check out their knees!
    • Elena Brower     Mar 24th, 2013
      Excellent! Thanks for the feedback Leonie!
  • Jo Griffith     Dec 15th, 2012
    Just what I needed!
  • Jay Wehmeier     Sep 8th, 2012
    Round 7. Thanks
    • Elena Brower     Mar 24th, 2013
      NICE
  • Jay Wehmeier     Sep 3rd, 2012
    Fifth run with your class, happy Labor Day. I am going to show this to my neighbor whom is have long term problems. She is a newby to yoga, should be interesting. thank you.
  • Anastasia Ballas     Aug 26th, 2012
    Wonderful! I too struggle with an ACL repair---I would love an hour of this-maybe a little more work involved--assuming we are one step closer to healing! Thank you!
    • Rhonda Zoch     Nov 28th, 2012
      Oooooo.....ditto. Thank you!
  • Tristen Taylor     Aug 18th, 2012
    I haven't been able to do yoga for 2 months due to a torn knee ligament. I couldn't even walk for the better part of the first month! This was my first entry back in to yoga today and it was perfect. Thank you for this sequence and for your message at the end. Namaste
  • Adrienne Jurado     Aug 14th, 2012
    I've had issues with my left knee for 8 years or so and I'm always looking for stretches and strengthening exercises. This sequence was wonderful the first time around--I'll definitely have to incorporate it a few times a week and see how the knee feels. Thanks!
  • Spring Cooper Robbins     Aug 12th, 2012
    hi elena! i did a long training run this morning and then used this as a re-integration class afterward. it felt AMAZING for that purpose! thank you thank you! xx
  • Jay Wehmeier     Aug 11th, 2012
    Thanks again from the banks of the Wapahani.
  • Jay Wehmeier     Aug 4th, 2012
    Thanks from the banks of the Wapahani. Run 3, your pointer to be "mindful" in life of you knee position has also helped me.
  • Jay Wehmeier     Jul 29th, 2012
    Hi, this was my second run. I will do this again and again. Working on an old ski injury. Thanks, have a nice AM.,.
  • Angela Labadie     Jul 18th, 2012
    Thank You, Elena! My left ACL was surgically repaired 3 years ago, and I found this practice to be helpful not only physically but emotionally as I still struggle with accepting my limitations.
  • tess young     Jul 5th, 2012
    Wow I really want to understand...but even the first instruction confuses me...I'm not sure what I should be seeing or how to adjust...I wish I had an overhead shot of "proper alignment" than maybe a demonstration of "improper" and how to fix it...if one has had knocked knees and tight strong internally rotated hips, how do you adjust for the bone "y" carriage?
  • Linda Sanmiya     Jul 2nd, 2012
    Great class, Elena. Great pace, not too rushed and my knees thank you.Linda, Collingwood Canada
  • Emily Fager     Jul 1st, 2012
    Why can't i do malasana? When I get so low I have to raise my heels or I fall backwards. Is it because my hamstrings are tight, or am I doing something wrong?
  • Jay Wehmeier     Jun 30th, 2012
    From the banks of the Wapahanie, thank you. A good way to start a Sat., night.
  • Rachel Ridley     Jun 28th, 2012
    Thank you Elena. A beautiful, considered class. I have chronic problems with the tracking of both my kneecaps so this class was so informative. Please can I ask...if I have my knee caps aligned with my thighs I find my feet role out. I had always been told to draw the outer edges of the feet in but this compromises the alignment of my knees. Should I primarily focus on the kneecaps relative to the thighs?
  • Autumn Jordan     Jun 26th, 2012
    Thank you so much Elena! My knees have been a bit painful due to my overuse of them with my daily runs. The doctors told me to lay off the running and I hope this practice helps. Namaste