Lotus Leaf Yoga Beginners Intro Series : part 3
Gentle Knee Strengthener - Extended Hand to Big Toe Pose Preparation
After a motorcycle accident and having my leg in plaster for weeks, I found this gentle, non-weightbearing exercise really helpful in strengthening my tender, injured knee.
Gentle Knee Strengthener - step by step
Come down onto your back. Start with the knees bent, feet on the floor.
Lift up the right leg and interlace the fingers behind the right thigh. Start with the leg bent. The leg relaxes so the heel is down by the hip. The toes point towards the floor.
On the inhale, flex the ankle and slowly straighten the leg. You want to keep the hips grounded. So only straighten the leg as much as you can keeping the hips down on the ground.
On the exhale slowly bend the leg. Come back to the starting position, toes pointing.
Continue to move with your breath. Inhale flex the ankle, straighten the knee, keeping the ankle flexed, press up through the heel at the top. Exhale, slowly bend the leg and return to the starting position.
As long as your inhale is that’s how long it takes to extend the leg straight. And as long as your exhale is, that’s how long it takes to bend the knee and come back to the starting position.
As you move the knee, you want to keep the bones aligned well. So check the toes and the knee are pointing straight back towards the wall behind you.
Release the hands, take the foot to the floor. Lift up the left leg. And repeat on the other side.
Finally, release the hands and the foot back down to the floor. Pause there for a moment and notice how you're feeling.
Listen to the body and respect what it's telling you. Be ready to ease up or come out of a pose at any time if you need to. Different bodies respond differently to different poses. If you have any medical concerns, please do check with your GP before practicing yoga.
How do you feel in your Gentle Knee Strengthener?
Join the gentle Lotus Leaf community and share your thoughts. It's always great to hear from you - I respond to every post. Could you help out by reviewing this video? Maybe let me know one thing that works for you and one development you'd like to see? Thank you so much. Enjoy your yoga! :-) Fx
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