Steps to Correct Knock Knees | Wai Lana

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1

Increase Hip Flexibility & Strength

Respiración abdominal 2

Estiramiento de cadera en mariposa

Apertura de caderas

Estiramiento de la paloma

Pierna cruzada con correa

Rodilla al pecho con tobillo

Respiración de puntillas

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

2

Increase Pelvic Mobility

Postura de pierna cruzada

Inclinación en ángulo ancho

El bulldog

Sentadillas en puntillas

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.

3

Stretch & Strengthen Legs & Hips

Elevación de pierna con bloque

Estiramiento de muslos de pie

Postura ecuestre

Estiramiento alternando piernas

Elevación de cadera

Puente inclinado con banda circular

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.

4

Strengthen Hips & Buttocks

El molusco A con banda circular

Elevación lateral de pierna a gatas

Sentadillas en puntillas

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.