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You can heal your knee pain with a variation of the yoga pose parsvottanasana, intense side stretch pose.

What’s great about this exercise is that the only equipment you need is a wall.

Here’s how you do this exercise:

  1. Stand in front of a wall.
  2. Put your hands on the wall to make sure you are arms length away.
  3. Bring your heels all the way together and turn your toes out so that each foot is turned out 45 degrees. In yoga, your back foot lays the foundation for your pose. By turning your feet out to begin with, you rotate your hips in the sockets, square your hips to the wall and prepare your body for parsvottanasana.
  4. Now step forward and put your left foot on the wall.
  5. Make sure your left heel is down and your toes are pointing straight up so that your knee cap is straight up to the ceiling.
  6. Fold from your hips and dog tilt your pelvis – just like you do in down dog. That means tilt your tailbone up to the ceiling and lift the pit of your abdomen.
  7. Keep squaring your hips to the wall by pushing your right hip forward and pulling your left hip slightly back.
  8. Spread your fingers and slide your arms up the wall in a half down dog position. Press your chest toward the wall and wrap your shoulders by rotating the outside edge in and the inside edge out. Although this part of the pose is secondary, you can free up your spine while you are heeling your knee.
  9. Breathe!
  10. Now focus on your left foot in order to heal your left knee. Drive the heel of your left foot into the ground as you lift your left knee cap towards your left hip.
  11. Feel your left calf muscles stretching. Feel your left hamstrings lengthen.The more you drive your heel into the ground and lift your knee cap, the more you will feel the stretch in the back of your left leg.
  12. Hold this position for 60 seconds isometrically contracting your left quadriceps muscles.
  13. Lift the inner ankle of your left foot and lift the inside of your left knee while keeping your knee cap pointing up to the ceiling.
  14. Keep both legs straight (i.e., don’t bend your knees).
  15. After a minute, bring your hands to your hips. Step your back foot forward.
  16. Repeat on the other side.

Parsvottanasana variation is the fourth exercise in the healing your knees sequence I have put together for you in my blog.

I like this variation because it brings your muscles, bones, joints and connective tissue into alignment while strengthening the muscles that support your knee.

As I have written in previous blog posts, if you suffer from knee pain, more than likely there will be a problem with your feet and/or hips.

That’s because your feet control the position of your hips. Your hips control your knees.

Imbalances anywhere along the chain can cause you pain and must be corrected for you to get rid of your knee pain.

If you need help getting rid of your knee pain naturally, please email me at catherine@unlimitedenergynow.com or call 678-612-8816 to set up an appointment.

It’s important to understand that if you have hurt your knee, the problem may originate in another part of your body, most especially your feet and/or your hips and you will benefit from professional help bringing everything into balance and alignment.

I’ll teach you how to do this and many other exercises and explain how natural inflammatory nutrition can make you feel much better today.


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