Balance Your Body: Yoga Poses For Knock Knees (Genu Valgum)
Knock knees, or “genu valgum,” is a condition in which the knees touch each other while the ankles remain apart. This condition is most commonly seen in children, but in some cases it can persist in adults as well. Check out these yoga poses for knock knees to reduce pain and discomfort.
What is genu valgum (knock knees)?
Genu valgum, or knock-knees, is a condition in which the knees turn inward while there is a considerable distance between the ankles. When people stand in this position, there is usually a gap of 3 inches or more between their ankles.
Knock knees is a common condition in young children and usually resolves on its own as they get older.
Fact: About 75 percent of children between the ages of 3 and 5 have this condition.
Spontaneous correction: About 99 percent of cases are cured by the age of 7 or 8, reports Boston Children’s Hospital.
Cause: Changes in bone and muscle growth occur during children’s growth, which often help correct this condition.
Genu valgum or knock knees can also develop later in life, and some of its causes are as follows:
However, if the problem is severe or persists even as you get older, it’s important to seek medical advice. It cannot be completely prevented, but its effects can be minimized. Treatment may include physiotherapy, yoga exercise, or, in special cases, surgery.
Yoga Poses For Knock Knees (Genu Valgum)
Yoga can be beneficial for managing knock knees (genu valgum), as it helps improve alignment, flexibility, and strength in the legs. Here are some poses and practices to consider:
Mountain pose (Tadasana)
Benefits: Activates leg muscles and helps in overall balance.
How to do:
- Calm the mind by controlling the breath.
- Place the feet firmly on the ground, feel the balance.
- Raise both hands above the head, join the palms.
- Go higher by stretching your spine, as if you are trying to touch something.
- Stay in this position for 30 seconds to 1 minute, keep breathing in and out.
Triangle pose (Trikonasana)
Benefits: Improve alignment, strengthen the legs, and increase flexibility in the hips and hamstrings.
How to do:
- Stand with your legs apart, rotate your right leg 90 degrees and keep your left leg straight.
- Bring your right hand to your right toes and raise your left hand upwards.
- Keep your body in a straight line and head upright, gaze directed at your left toes.
- Stay in this position for 30 seconds to 1 minute, breathing deeply.
Warrior I (Virabhadrasana I)
Benefits: Strengthens the thighs and increases stability of the knees.
How to do:
- Stand straight.
- Rotate right leg 90 degrees, keep left leg straight.
- Keep right knee straight up, left leg strong.
- Raise both arms above head, palms together.
- Keep your gaze forward and breathe deeply.
- Stay for 30 seconds to 1 minute, then repeat on the other side.
Warrior II (Virabhadrasana II)
Benefits: Opens the hips and strengthens the inner thighs.
How to do:
- Stand straight.
- Spread both legs about 3-4 feet apart.
- Rotate right leg 90 degrees, bend right knee.
- Extend both arms straight out to the side, at shoulder level.
- Keep your gaze on the fingertips of the right hand.
- Stay for 30 seconds to 1 minute, then repeat on the other side.
Bridge Pose (Setu Bandhasana)
Benefits: Strengthens the glutes and hamstrings, which support the knees.
How to do:
- Lie on your back, bend your knees, and keep your feet shoulder-width apart.
- Place your palms on the floor, by your side.
- Take a deep breath.
- Inhale and lift your hips up, bringing your body in a straight line from your shoulders to your knees.
- Stay in this position for 15-30 seconds.
- Slowly lower your hips and relax.
Child’s Pose (Balasana)
Benefits: Relaxes the back and hips, providing relaxation to the entire body.
How to do:
- Sit on your knees, legs extended backwards.
- Lean forward and stretch your arms straight ahead, resting your forehead on the ground.
- Breathe deeply and relax your body.
- Stay in this position for 30 seconds to 1 minute.
- Get up slowly and sit up straight.
Padangusthasana (Big Toe Pose)
Benefits: Increases flexibility in the legs and strengthens the muscles around the knees.
How to do:
- Stand straight, keep feet shoulder-width apart.
- Slowly bend the body forward, bending the knees slightly.
- Hold the right toe with the right hand and the left toe with the left hand.
- Raise the chest as you inhale.
- Stay in this position for 15-30 seconds.
- Slowly get up and come back to Tadasana.
Cautions
- Avoid yoga poses for knock knees that put excessive strain on the knees.
- If you’re new to yoga or have severe knee issues, consider consulting a yoga therapist or physical therapist for personalized guidance.
Conclusion
Yoga can be a beneficial practice for individuals suffering from genu valgum or knock knee by improving alignment, strength, and flexibility. Specific yoga postures can help strengthen the muscles around the knees, hips, and legs, promoting better posture and reducing discomfort.
