I'm on Day 20 of FB Reach (YAY!) The knees can touch, allowing the thighs to touch. However, if you have had trauma, or are a chronic pain patient you won't be able to do a traditional child's pose. I get sore knees and ankles Yoga Postures to Help Bad Knees ... Don't lock your knees in the pose. For those with tight back and hip muscles, this will, of course, feel like work. “Modified Child’s Pose” is a great version of Child’s pose if you have tight ankles, knees and/or hips. Balasana. Have you ever dropped into Child’s Pose and been uncomfortable and you couldn’t get a part of your body to cooperate? Child's Pose is meant to be a calming, restorative pose. The more height you add to your seat, the more comfortable it will be for your knees. Experts weigh in on various modifications you can make to support injuries big and small. Make it harder: Hinge forward a little more. Here’s what to do: Start in a kneeling position. In fact, the technician reported that my menisci were “torn to shreds.” Remarkably, I had had no knee pain up to that point, though over the next several years I began to notice that sitting in lotus pose was painful (and even child’s pose was not very relaxing). 9. Drop your butt toward your heels as you […] “This is a really gentle and easy way to stretch the lower back,” Harris said. I have a new student who has had knee surgery a few years ago, because of an accident. Knee/Leg Variations 1. With this cushy variation on child's pose, you'll avoid bending your knees too deeply. Easy Ways to Modify Yoga With a Knee Injury. If you have knee problems, lower yourself into this yoga pose with extra care. For some, deep flexion—or bending of the knee—can further aggravate the joint. With this cushy variation on child's pose, you'll avoid bending your knees too deeply. Easy Ways to Modify Balasana (Child’s Pose) for Knee Problems Question . Child's pose (balasana) is a posture in yoga that is often mentioned as a "resting pose" but for those of us in larger bodies, it can be anything but restful. Sometimes, this small change is enough. Child’s Pose is a beginner yoga pose that stretches the muscles of the low back, as well as the inner thighs. Then I began to write my dissertation, and the wrist pain started. I have osteoarthritis in both knees, but particularly my left one. But unless it’s done carefully and with appropriate modifications, yoga could make knees feel worse. Perform your next yoga pose and return to the Child’s Pose for rest. Modified Bound Angle Pose. This pose stretches tight muscles in your hips and inner groin. If that isn’t enough, place a folded blanket directly behind the knees and/or a bolster across the heels to further decrease the flexion in the knees. Separate your feet a little wider than your hips and point your right toes to the front of the mat. If you have a knee injury, honor your body by avoiding or modifying these yoga poses. The full version of Child’s Pose can be found in the previous post #39 “Yoga Minute” Child’s Pose.. For the “Modified Child’s Pose” start by placing a rolled blanket under your ankles if it puts a strain on your flattened feet and ankles or your getting cramps in the feet.