Rethinking Knee Alignment Cues in Yoga
Heres some thinking for you..
Why would you cue chair pose (where the knees travel over the ankles), and then in the next breath cue that the knee must stack over the ankle in a pose such as warrior 2 or high lunge?
It doesn’t make sense does it?
We’ve constructed these alignment cues and ideas around yoga practice, that aren’t even functional in real-life movement patterns.
Think about when you travel up the stairs, your knees are travelling over your ankles with ease. So, why do we freak out when coming to warrior 2 or high lunge that the knee couldn’t possibly go over the ankle?
If it’s painful, of course, we need to modify. Teach the student how to engage their glutes, offer different yoga poses, or suggest a more gentle variation. But if it’s not painful, then we need to reconsider being so dogmatic about certain alignment cues. Allow your students the space to feel into the pose and listen to their body’s natural movement patterns.
The Anatomy of Knee Mobility
A healthy, functioning knee joint has plenty of ligament support surrounding it, allowing for natural movement patterns. Knee flexion is a regular part of daily life and should be a part of a healthy yoga practice. By applying a range of motion that allows for these natural movements, we help the knee joint maintain its full mobility without restriction.
If we don’t allow the knee joint to experience its full range of motion in yoga poses, we could be doing more harm than good. In other words, restricting the knee’s natural movement could limit joint mobility and result in further discomfort or dysfunction down the line.
Why Do We Hesitate When the Knee Travels Over the Ankle?
In poses like Warrior 2, High Lunge, or even Extended Side Angle, there’s a tendency to insist that the knee should never go beyond the ankle. However, in a functional yoga practice, allowing the knee to travel forward over the ankle can be perfectly safe—as long as there is no pain.
If the knee is aligned “properly” and the surrounding muscles are engaged (especially the quadriceps, glutes, and hamstrings), the knee will be protected from strain. This means that in certain postures, allowing the knee to track over the ankle will not cause damage, but will actually help the body access a more natural range of motion.
Encouraging Functional Movement Patterns
Think of your body’s movement as a whole, rather than breaking down each individual part. Instead of rigidly enforcing alignment rules that don’t fit every body, focus on cultivating functional movement that feels right for each student. A major part of yoga practice is about listening to your body and letting it move freely, within reason, to ensure optimal joint health.
Firstly, check for discomfort: If the knee travels over the ankle and it’s causing discomfort, then yes, modify. This could be a sign of limited knee mobility or weak muscles and in that case, teach your student to engage their glutes, activate their core, and adjust the position accordingly.
By guiding students with a focus on engagement, mobility, and safe progression, we help them develop a more functional approach to yoga. This allows the body to move in the ways it was designed to—without unnecessary restrictions.
If you're a teacher looking to gain more confidence in modifying yoga poses for students with different body types, injuries and pain - I hope this helps.
Learn more about knee hyperextension and yoga.
Any questions? sophie@homebodyanatomy.com
Want to learn more? Join me for my next online yoga anatomy training - see website for dates.