If you were born with knock knees due to the shape of your bones, you may not be able to correct this. However, if your knock knees are due to muscle imbalances in the hips, legs, and pelvis, you can work toward straighter legs. Tight, internally rotated hips can lead to hip, back, and knee discomfort. The individual poses in this first step release accumulated tension in the hips and pelvis, while the session gently strengthens your new leg alignment.
Practice Guidelines
Before starting your yoga asana practice, please read the Practice Guidelines for helpful tips.
Practice often
For best results, as you follow each step, practice the individual techniques as often as possible without causing strain, ideally at least once per day. When you have more time, add the longer session, or do the individual techniques and the session on alternate days.
Be patient
Postural improvements can take 6 to 24 months to become permanent.
Knock knees and flat feet
Knock knees are often accompanied by flat feet. If this is the case, while standing or exercising, keep the arches high by lifting your inner ankle bone away from the floor, while keeping your toes down. The goal is to prevent your arches from collapsing flat on the floor. If you can’t do this, you won't be able to fix your knock knees. Energizing Breath on Tiptoes is a good introduction to strengthening your feet and lifting your arches.
Yoga props
- Yoga strap for Cross Leg Pose
- Wai Lana Looped Band Set and a yoga block for Strengthen & Reshape Your Legs
When the knees lean inward, the inner thigh muscles are usually tight and pelvic mobility is often less than ideal. In this step, improve pelvic mobility by stretching, strengthening, and increasing circulation to the inner thighs and groin. Continue the process of strengthening your feet and lifting your arches with the help of Tiptoe Squats.
Yoga Strap
You'll need a strap for Hip Mobility Essentials A.
Develop the hip strength, balance, and stability needed to change the shape of your legs with these exercises. When combined with flexibility and improved range of motion, this will ultimately help you move with greater ease in your daily life.
Wai Lana Looped Band Set
You'll need a looped band for Inclined Bridge.
1 or 2 yoga blocks
You’ll need one or two yoga blocks for Strengthen Your Flexibility A.
It’s time to take a step further into building strength in your legs, hips, and buttocks. Consistency is the key to changing the shape of your legs. Keep going! You’re doing great!
Keep going
As you work on changing your habitual posture, you are also remodeling the various tissues in the body, which takes time. For best results, after you have completed the courses in this step, don't stop. Continue to practice the techniques, sessions and multi-day courses recommended throughout this prescription.
Yoga props
- Wai Lana Looped Band Set: You'll need a looped band for Clamshell A.
- Yoga block: You'll need a block for All Fours Side Leg Raise and Strong & Toned Legs.
