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Share Your Yoga Stories and Spread Your Knowledge

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I want to hear your yoga anecdotes and yoga experiences. Whatever it is I am interested. Whether it’s inspirational, hilarious or just pretty boring (or about my Wasu yoga )

  • I want to hear about it and share it with people.
  • What’s your yoga nemesis and how quickly have you seen improvements?
  • Whats your favourite pose?
  • have you tried other yoga classes & how you feel about them?
  • Had the teacher ever got that bit too close?

What’s in it for you? A top of the range yoga mat.

It’s good to hear about people’s relationship to yoga to help me develop myself as a teacher. I also hope that others wanting to start yoga but haven’t quite done it yet can hear about others experience which may help them make the leap!

Wasu Yoga & Pilates Retreat 4th March ( 4 days 3 nights at £450 ) – Malaga, Spain.

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Wasu Yoga & Pilates Retreat in a gorgeous Andalusian villa, with gorgeous 7.5 meter diameter pool + separate chill pool.

The Yoga Retreat is located in the heart of Andalusia just 20 minutes from Malaga Airport on the sunny Costa Del Sol, Spain.

Wasu Yoga & Pilates Retreat 4th March ( 4 days 3 nights at £450 ) – Malaga, Spain.

£450 per person on sharing basis.

Wasu Yoga & Pilates Retreat Spain
If you do yoga or you want to start, then you are in good hands with Wasu Yoga Retreats Malaga.  Wasu Yoga Retreats Malaga is pleased to welcome you to their retreats in Spain where they will be offering you to a relaxing and inspiring experience in an enchanting location.

Highlights:

Daily one 90mins yoga sessions & one 45mins pilates sessions.
Daily guided meditation sessions.
Leisure time for own relaxation and exploration.
Daily healthy organic brunch and dinner
Transfers to and from the airport
3 nights of accommodation

Skill level:
Beginner
Intermediate
Advanced

Good to know:
All ages are welcome as participants.

Wasu Yoga & Pilates Retreat Malaga offers you the best fresh, mostly organic, vegetarian & Vegan food to maximize your energy and wellbeing. Enjoy the extra taste and nutrition of local seasonal produce with a lot of variety in products. Most of the vegetables and fruits come from the local farmers from the area of Malaga.

A personal chef will prepare your daily delicious meals, brunch and dinner. The menu is designed to provide you all the proteins and vitamins to clean your body without eliminating the essential nutrients required. All meals and drinks are included, and between the meals there is plenty of filtered water, herbal teas, and fresh fruits. Let Wasu Yoga Retreat Malaga know at the time of booking if you have any special dietary requirements.

Accommodation:
At the beautiful accommodation, they have nice and clean big rooms waiting for you. The accommodation. Around the swimming pool, the gardens, contains 8 spacious single and / or double bedrooms – each dwelling is individually equipped with living room and chimney, high quality furniture, construction, and spacious rooms offering you comfort and peace.

What’s included:
1 afternoon workshop
2 nourishing, healthy organic vegetarian meals a day
4 days of accommodation
Daily morning meditation
Daily yoga 1 time a day. & Pilates 1 time a day
Free fruits, healthy snacks, water, herbal tea during the day
Superb gardens, spacious sunny terraces
The use of swimming pool
Time to relax in the afternoon and explore the beautiful surroundings or rest and relax
Transfers to and from the yoga retreats center are included.
Wi-Fi free to use

What’s not included:
Airfares
Travel insurance

How to get there:
Arrival by airplane
Arrive at Mlaga-Costa del Sol Airport where you will be a transfer waiting for you.

To book tickets, you can check Skyscanner. Some of the air companies are: Vueling, Ryan air, and Transavia.

For more information please contact me on info@wasuyoga.com

Definition of “Yoga”

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ˈyōɡə

Defining Yoga

Defining yoga in the western world has been transformed from the original meaning. The meaning of yoga is considered as a word symbolizing a challenging workout that only some may participate. However, this definition does not provide justice to the actual meaning of the word yoga. Here we will break down the literal translation and discuss ones likely experience with the term: YOGA.

Defining yoga and it’s word origin:

Translating the word yoga from Sanskrit, yoga is a verb used to define yoke (couple). The literal translation in Latin is jungere, also a verb but the literal translation defines yoga as to join.

At The Pursuit of Yoga we have taken the literal translation and used this as our definition throughout. In the western world yoga carries a smorgasbord of meanings. Other cultures define yoga as a state of being, a way of living and a practice of communication. Along with this yoga is also defined as a religion and some consider yoga a spiritual path. Our intention is to define yoga as a means to connect. Here we are connecting everyone, practioners and providors teachers and students whom practice yoga. We choose to keep the definition open. You will note we have a melange of providors, some who teach physical movements like Hatha Vinyasa and also those whom teach sound healing techniques. We provide space for everyone that chooses to live in a place of connection. Positive connection, positive light, peaceful in nature and clean of heart.

Defining yoga as a practice:

Every practice is going to be different because it is going to be your practice. Permission is given to practice any way you like. One could join their religious, physical and spiritual self. Defining yoga in the modern world is misconstrued to mean that practicing yoga is only possible in the form of a physical state. This is a misconception. Being within a state of consciousness one is harnessing the movements of the body with the breath, to gain better balance. Defining yoga encompasses all.

Beginning yoga, whatever and however the practice is . . . practiced . . . the root remains constant and that is to connect and bring together. This is a universal understanding at the base for all purposes.

Sometimes as a Yoga teacher I see a lot of division created between each yoga practices, by so many yoga teachers, e.g. if you don’t teach that style, you are not a yoga teacher. For me any yoga practice is a journey where you follow your own path as a good yoga teacher, not as a guru, but to show people a way where you find your inner peace by creating your own destiny, a journey to your inner peace, it doesn’t define that what you see if not and what you feel is not, its all about ‘You’ find that journey and stay on that path what you think and feel is the right one for you.

There are several different types of yoga, which is right for me?

YOU CHOOSE!

Peace & namaste

What a Good Yoga Teacher will Tell You

What a Good Yoga Teacher will Tell You!

A good teacher will tell you that yoga is the journey toward finding the inner you.

Yoga is only yoga, so long as it is yours. So long as it brings you to a deeper understanding of yourself. A good teacher will tell you not to idealize or imitate him; to learn his methods and then over time make it yours. A good teacher will show you the way toward yourself, not to being codependent on their wisdom and expertise.

Your yoga practice is your own. It’s not about idealizing, fantasizing, or romanticizing the practice of another teacher. Stay on your own path. Half the work is staying true to ourselves, in spite of the distraction of the spiritual marketplace around us. Be in your body, in your mind, in your heart––and care for yourself wisely. Be self-assured that you are as brilliant and magnificant as anyone else, and that your journey is equally worthy of love. Know that yours is a story worth telling. Believe in your yoga. A good teacher will tell you that.

A mature teacher will tell you to be clear about the authenticity of your path. You are one of a kind. Your life experiences, your childhood, your family karmas, your physical needs, your nutritional needs, your emotional needs––everything you need to stay alive and in balance is original, and as unique as the fingerprints on your fingers.

You are like no one who has ever lived. I know we are not Hindu gods or goddesses. Unless you were born Hindu, you are not Hindu. You can’t self actualize by trying to be the Buddha, or Krishna, or Jesus, for that matter. Not even I, in all my teaching and wisdom, can make you realize you. To self-realize, you must realize yourself. Meaning, that we are all real, we are self-aware, we are complicated and fascinating subjects to self-reflect upon, and one day, even fully understand.

To know yourself, it is not required to speak in Sanskrit or wear a bindi on your third eye. You needn’t put your feet behind your head, eat raw foods, be vegetarian, look sexy in yoga wear, or post selfies in handstands on social media. Those are objectifications, and in the deeper world of yoga they are dangerous distractions. You don’t need to change who you are to become enlightened—true enlightenment is to embrace your core self, and your family karma that makes you uniquely you. To practice your yoga, you must remember that you are already perfect just as you are. You are complete in a humanly incomplete way, which gives you room for growth. You are deliciously flawed, and that gives you rich character. You are more beautiful than any rishi could have ever imagined, so there is no need to feel insecure around ever again.

And as unpleasant as they may seem, you were meant to have difficult experiences so that you can grow. These challenges do not go away when we change our name or who we think we are. They just dig in deeper. The greatest form of yoga is a life lived in balance. Should you run into your shadow along the way, know that you’re definitely on the right path. Work with the shadow fearlessly and compassionately, with your eyes wide open. The only faith required is in yourself, for the divine is only as beautiful as you feel you are. On your path, authenticity is spiritual power, as it is the highest expression of faith in yourself. Without faith in ourselves, we can not generate faith in anything else. Be fearless in your potential, and authentic in your practice. An older teacher will tell you that.

But most importantly… Just be you.

by – James Bailey

Stretching: The Truth.

WHEN DUANE KNUDSON, a professor of kinesiology at California State University, Chico, looks around campus at athletes warming up before practice, he sees one dangerous mistake after another. “They’re stretching, touching their toes. . . . ” He sighs. “It’s discouraging.”
If you’re like most of us, you were taught the importance of warm-up exercises back in grade school, and you’ve likely continued with pretty much the same routine ever since. Science, however, has moved on. Researchers now believe that some of the more entrenched elements of many athletes’ warm-up regimens are not only a waste of time but actually bad for you. The old presumption that holding a stretch for 20 to 30 seconds — known as static stretching — primes muscles for a workout is dead wrong. It actually weakens them. In a recent study conducted at the University of Nevada, Las Vegas, athletes generated less force from their leg muscles after static stretching than they did after not stretching at all. Other studies have found that this stretching decreases muscle strength by as much as 30 percent. Also, stretching one leg’s muscles can reduce strength in the other leg as well, probably because the central nervous system rebels against the movements.

“There is a neuromuscular inhibitory response to static stretching,” says Malachy McHugh, the director of research at the Nicholas Institute of Sports Medicine and Athletic Trauma at Lenox Hill Hospital in New York City. The straining muscle becomes less responsive and stays weakened for up to 30 minutes after stretching, which is not how an athlete wants to begin a workout.

THE RIGHT WARM-UP should do two things: loosen muscles and tendons to increase the range of motion of various joints, and literally warm up the body. When you’re at rest, there’s less blood flow to muscles and tendons, and they stiffen. “You need to make tissues and tendons compliant before beginning exercise,” Knudson says.
A well-designed warm-up starts by increasing body heat and blood flow. Warm muscles and dilated blood vessels pull oxygen from the bloodstream more efficiently and use stored muscle fuel more effectively. They also withstand loads better. One significant if gruesome study found that the leg-muscle tissue of laboratory rabbits could be stretched farther before ripping if it had been electronically stimulated — that is, warmed up.

To raise the body’s temperature, a warm-up must begin with aerobic activity, usually light jogging. Most coaches and athletes have known this for years. That’s why tennis players run around the court four or five times before a match and marathoners stride in front of the starting line. But many athletes do this portion of their warm-up too intensely or too early. A 2002 study of collegiate volleyball players found that those who’d warmed up and then sat on the bench for 30 minutes had lower backs that were stiffer than they had been before the warm-up. And a number of recent studies have demonstrated that an overly vigorous aerobic warm-up simply makes you tired. Most experts advise starting your warm-up jog at about 40 percent of your maximum heart rate (a very easy pace) and progressing to about 60 percent. The aerobic warm-up should take only 5 to 10 minutes, with a 5-minute recovery. (Sprinters require longer warm-ups, because the loads exerted on their muscles are so extreme.) Then it’s time for the most important and unorthodox part of a proper warm-up regimen, the Spider-Man and its counterparts.

“TOWARDS THE end of my playing career, in about 2000, I started seeing some of the other guys out on the court doing these strange things before a match and thinking, What in the world is that?” says Mark Merklein, 36, once a highly ranked tennis player and now a national coach for the United States Tennis Association. The players were lunging, kicking and occasionally skittering, spider-like, along the sidelines. They were early adopters of a new approach to stretching.

While static stretching is still almost universally practiced among amateur athletes — watch your child’s soccer team next weekend — it doesn’t improve the muscles’ ability to perform with more power, physiologists now agree. “You may feel as if you’re able to stretch farther after holding a stretch for 30 seconds,” McHugh says, “so you think you’ve increased that muscle’s readiness.” But typically you’ve increased only your mental tolerance for the discomfort of the stretch. The muscle is actually weaker.

STRAIGHT-LEG MARCH (for the hamstrings and gluteus muscles)Kick one leg straight out in front of you, with your toes flexed toward the sky. Reach your opposite arm to the upturned toes. Drop the leg and repeat with the opposite limbs. Continue the sequence for at least six or seven repetitions.

Stretching muscles while moving, on the other hand, a technique known as dynamic stretching or dynamic warm-ups, increases power, flexibility and range of motion. Muscles in motion don’t experience that insidious inhibitory response. They instead get what McHugh calls “an excitatory message” to perform.

Dynamic stretching is at its most effective when it’s relatively sports specific. “You need range-of-motion exercises that activate all of the joints and connective tissue that will be needed for the task ahead,” says Terrence Mahon, a coach with Team Running USA, home to the Olympic marathoners Ryan Hall and Deena Kastor. For runners, an ideal warm-up might include squats, lunges and “form drills” like kicking your buttocks with your heels. Athletes who need to move rapidly in different directions, like soccer, tennis or basketball players, should do dynamic stretches that involve many parts of the body. “Spider-Man” is a particularly good drill: drop onto all fours and crawl the width of the court, as if you were climbing a wall. (For other dynamic stretches, see the sidebar below.)

Even golfers, notoriously nonchalant about warming up (a recent survey of 304 recreational golfers found that two-thirds seldom or never bother), would benefit from exerting themselves a bit before teeing off. In one 2004 study, golfers who did dynamic warm- up exercises and practice swings increased their clubhead speed and were projected to have dropped their handicaps by seven strokes over seven weeks.

Controversy remains about the extent to which dynamic warm-ups prevent injury. But studies have been increasingly clear that static stretching alone before exercise does little or nothing to help. The largest study has been done on military recruits; results showed that an almost equal number of subjects developed lower-limb injuries (shin splints, stress fractures, etc.), regardless of whether they had performed static stretches before training sessions. A major study published earlier this year by the Centers for Disease Control, on the other hand, found that knee injuries were cut nearly in half among female collegiate soccer players who followed a warm-up program that included both dynamic warm-up exercises and static stretching. (For a sample routine, visit http://www.aclprevent.com/pepprogram.htm.) And in golf, new research by Andrea Fradkin, an assistant professor of exercise science at Bloomsburg University of Pennsylvania, suggests that those who warm up are nine times less likely to be injured.

SCORPION (for the lower back, hip flexors and gluteus muscles) Lie on your stomach, with your arms outstretched and your feet flexed so that only your toes are touching the ground. Kick your right foot toward your left arm, then kick your left foot toward your right arm. Since this is an advanced exercise, begin slowly, and repeat up to 12 times.
“It was eye-opening,” says Fradkin, formerly a feckless golfer herself. “I used to not really warm up. I do now.”
You’re Getting Warmer: The Best Dynamic Stretches
These exercises- as taught by the United States Tennis Association’s player-development program – are good for many athletes, even golfers. Do them immediately after your aerobic warm-up and as soon as possible before your workout.

STRAIGHT-LEG MARCH
HANDWALKS (for the shoulders, core muscles and hamstrings) Stand straight, with your legs together. Bend over until both hands are flat on the ground. ‘‘Walk’’ your hands forward until your back is almost extended. Keeping your legs straight, inch your feet toward your hands, then walk your hands forward again. Repeat five or six times.
(for the hamstrings and gluteus muscles)
Kick one leg straight out in front of you, with your toes flexed toward the sky. Reach your opposite arm to the upturned toes. Drop the leg and repeat with the opposite limbs. Continue the sequence for at least six or seven repetitions.

SCORPION
(for the lower back, hip flexors and gluteus muscles)
Lie on your stomach, with your arms outstretched and your feet flexed so that only your toes are touching the ground. Kick your right foot toward your left arm, then kick your leftfoot toward your right arm. Since this is an advanced exercise, begin slowly, and repeat up to 12 times.

HANDWALKS
(for the shoulders, core muscles, and hamstrings)
Stand straight, with your legs together. Bend over until both hands are flat on the ground. “Walk” with your hands forward until your back is almost extended. Keeping your legs straight, inch your feet toward your hands, then walk your hands forward again. Repeat five or six times. G.R.

Wasu Yoga Detox Retreat 8 Jan 2016 ( 3 days 2 nights at £290 ) – Notgrove, Cotswold

Wasu Yoga detox Retreat 8th  Jan 2016 – 10th Jan 2016 Notgrove, Cotswold

£290 per person on sharing basis and each room has its own ensuite.

  • 3days/2 nights includes breakfast
  • Includes 3 X 60mins Yoga classes,
  • 2 X 30mins HIIT(high intensity interval training)
  • 40mins full body Massage therapy or choice of pedicures or manicures.
  • For more information please contact me on info@wasuyoga.com

Wainway, is a collection of two large interconnecting barns offering spacious, high quality self catering accommodation that will keep guests relaxed and energised in equal measure. Created entirely from local materials, these cool, contemporary and ecologically sound barns are built using larch wood, steel and glass are totally unique in this environment. With underfoor heating, furnished with designer touches throughout and with ample space to spread out.

ACCOMMODATION

The accommodation is split into two parts/barns, interconnecting but with multiple options
The two barns (Hazelnut and Chestnut) each have large open plan living spaces, with one (Hazelnut) providing comfortable dining and seating for 14 people.
Hazelnut
Entrance through to hallway with washing machine (please note that there is a separate ‘communal’ tumle dyer) and ample space for coats, boots etc leading to Open Plan living space
Living Area with huge L-shaped sofa, additional seating, large flatscreen TV with DVD player and woodburning stove.
Kitchen / Dining Area, fully equipped with electric hob, oven and grill, microwave, dishwasher large fridge / freezer. Dining Table extending to accommodate up to 14 people.
Bedroom One with King Size bed (5ft), chest of drawers, hanging hooks plus Ensuite Shower Room with shower, WC and washbasin

Upstairs in Hazelnut
Located on either side of a large landing area are three large bedrooms
Bedroom Two with two single beds (can be pulled together) plus wardrobe and chest of drawers
Bedroom Three with King size double bed, wardrobe and chest of drawers, Ensuite Shower Room with shower, WC and washbasin
Bedroom Four with King Size bed, wardrobe and chest of drawers Ensuite Shower Room with shower WC and washbasin
Bathroom Four with bath, handheld shower, WC and washbasin.

Chestnut
Accessed via same walkway, but with a separate entrance through to additional hallway with washing machine (please note that there is separate ‘communal’ tuble dryer) with space for coats etc.
Open plan living space with large sofa, additional seating, flatscreen TV with DVD player, woodburning stove.
Kitchen / Diner, fully equipped with electric hob, oven and grill, large fridge freezer, microwave and dishwasher, Dining table to accommodate upto eight people comfortably.
Bedroom One with two single beds, chest of drawers and hooks for hanging. Ensuite Shower Room with shower, WC and washbasin.

Upstairs
Bedroom Two with king size double bed, chest of drawers plus Ensuite Shower Room with shower, WC and washbasin
Bedroom Three with king size double bed, chest of drawers.
Bathroom Three with bath, handheld shower, WC and washbasin.

Games Room
There is a separate games room available for guests with table tennis table, table football and small pool table. This room is shared with the other properties at Notgrove.

Outside
The two properties have private terraced gardens, enclosed by lovely iron fencing and yew tree hedging. There are table and chairs in each garden area. The property faces towards a separate barn (additional accommodation) and then is surrounded by literally hundreds of acres of open countryside with many miles of walks across private land.

Heating and Electricity included. Logs available for the log burner, more available at cost. WiFi Available.

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Hyperextended Knee in Yoga!

Hyperextended Knee

Many yoga students are quite surprised to learn that joints can become too flexible. But in many joints, ligaments and tendons play a major role in preventing excessive motion; if those tissues become too loose, the joint can move in ways that cause damage or set the stage for injury. A joint with such laxity is said to be hypermobile, and the knee is particularly vulnerable to this problem. In fact, this joint is more or less just one long bone (the femur, or thighbone) stacked on top of another long bone (the tibia, or shinbone). Ligaments and tendons are all that holds these bones together.

Most people are all too aware of how easily and dramatically the knee’s connective tissues can be injured by twisting. But fewer people are aware that knee hyperextension—too much opening at the back of the knee—also creates misalignment and bad movement habits that can pave the way for arthritis and more serious knee injuries.

Do You Hyperextend?

Wearing minimal or tight-fitting clothes so you can clearly discern the alignment of your legs, stand sideways in front of a full-length mirror, far enough away that you can see your whole body. In normal standing alignment, the leg forms a straight line from ankle to hip, with knee over ankle and hip over knee. If your knee is hyperextended, however, the leg will appear to curve back, with the knee behind an imaginary straight line drawn from ankle to hip.

Since hyperextended knees are basically a problem of too-loose ligaments and tendons around the knee, you can cause or exacerbate such looseness through poor alignment in yoga poses. The soft tissues at risk of being overstretched include the cruciate ligaments deep inside the knee, the medial and lateral collateral ligaments on the inner and outer surfaces of the knee, and the popliteal ligaments, which cross the back of the knee. There are also several large tendons that cross the back of the knee and normally help prevent hyperextension: the hamstring tendons coming down from the back of the thigh and the gastrocnemius tendons coming up from the calf.

If you look at the hyperextended knee pictured at left, you can see that these tendons are overstretched. The overstretched knee ligaments and tendons are also usually accompanied by changes in adjacent muscle groups, including the soleus muscle, which is deep in the calf. The soleus originates on the upper tibia and fibula, then runs down the calf to attach to the heel. If it is short and tight, it will pull the upper ends of the tibia and fibula backward, contributing to hyperextension. So if you have hyperextended knees, it’s important to regularly practice bent-knee calf stretches, like Malasana (Garland Pose) and simple squats.

Though yoga probably will not shorten overstretched knee ligaments, it can help stabilize your knees by strengthening the surrounding muscles.

Protecting Your Knees

Of course, you want to practice your poses in a way that won’t increase hyperextension and knee instability. If you tend to hyperextend, typical calf and hamstring stretches done with a straight knee can aggravate the problem unless you take care to engage your quadriceps (front thigh muscles). People with hyperextended knees usually have weak quadriceps, or do not tend to engage them fully in straight-legged poses like Tadasana (Mountain Pose) and Trikonasana (Triangle Pose). Instead of engaging the quads to stabilize and protect the knees, people who hyperextend usually just push their knee joints back. To overcome this habit, they need to strengthen the quads in bent-knee postures such as Virabhadrasana I and Virabhadrasana II (Warrior Poses I and II) and Parsvakonasana (Side Angle Pose) and train the quads to be active and strong in straight-knee poses.

One of the best ways to start training the quads to work in the straight-knee position is by sitting on the floor with your legs stretched out straight in front of you. Contract your quads by gently pressing your thighbones down into the floor. If you have hyperextended knees, your heels will lift off the floor; if you watch carefully, you will observe that the part of your shinbone nearest each knee shifts back toward the floor. If that happens, your challenge is to learn to contract your quads without letting your knees hyperextend. To do this, gradually press your thighs down while keeping your heels on the floor; you will notice that now the upper shinbones do not drop toward the floor. Since you need to challenge a muscle regularly for it to build and keep strength, it’s a good idea to practice this action a few times a week. Not only will you start building strength in your quads, but you’ll also learn how to straighten the legs without hyperextending them.

Straighten Up

Now, let us apply this awareness to some yoga poses. Hyperextended knees are often a problem in Trikonasana, for several reasons. If you are doing the pose to the right, your right leg is at an angle to the floor that makes it easy for gravity to pull the leg into hyperextension. If your right hand is pressing down on your right shin firmly, you’re pushing the tibia back. (Especially if your hamstrings are quite flexible and their tendons overstretched, they won’t offer much resistance to the movement of the tibia.) And finally, if your quads are untrained and/or weak (unfortunately true for many students new to yoga), these muscles will not contract enough to prevent hyperextension and help protect the knee.

If you do hyperextend your knees in Trikonasana, however, all is not lost. With careful practice, you can learn to do the pose with a strong, straight front knee. As you are learning this new alignment, it’s helpful to watch yourself in a mirror or get feedback from a teacher with a good eye for structure; you want to make sure to correct your alignment enough to remove the hyperextension but not so much that you bend your knee.

If you usually place your hand on your shin in Trikonasana, the first step in correcting hyperextension should be placing your hand on a block instead. Then move the part of the shinbone nearest the knee away from the floor. You can get a good feel for this movement if you try to press the upper shinbone into a finger (either your own or someone else’s).

As an alternate strategy, you can place a block or some other firm object 6 to 7 inches high under your calf, and make sure you do not let your calf press into the block as you move into the pose. Whichever approach you take, move the shinbone just enough to straighten the knee so that it no longer curves back, but not so much that the knee bends forward.

As you move the shinbone, you may notice that a little more weight shifts onto the ball of the foot and that there is less weight on your heel. Because many people prone to hyperextension lean too heavily on the heel, this is a good correction; remember that a goal in standing poses is to have your weight evenly balanced on the four corners of each foot (the inner and outer edges of the heel, and the inner and outer edges of the ball of the foot). If you press those four corners into the floor, your quads will contract, helping to stabilize your knee in its new, straight alignment.

To accompany your Trikonasana work, also practice your new knee alignment in Tadasana or at any other time you find yourself standing for a moment—in line at the store, waiting for the teakettle to boil, taking a shower. Whether in Trikonasana or any of these standing moments, move the upper tibia forward slightly. For most people, about a half inch is enough.

As you begin to correct your knee alignment, you may become aware that your hyperextended knees are part of a bigger posture problem. As the knees curve back, there’s a tendency for the pelvis to push forward, the chest to collapse back, and the head to jut forward. These forward-and-back shifts form a system of compensation that can contribute not only to knee problems but also to lower back and neck pain. So as you work on moving your upper tibia forward, you may also want to move your pelvis slightly back and your chest up and forward. Your efforts to protect your knees will then coincide with important physical goals of your yoga practice: to create strong, healthy joints and a spacious, vertical posture.