The Hot Yoga Doctor – Free Bikram and Hot Yoga Resources › Hot Yoga Doctor Forum › The Hot Yoga Poses › Utkatasana › Ankle Pain third stage
The Hot Yoga Doctor – Free Bikram and Hot Yoga Resources › Hot Yoga Doctor Forum › The Hot Yoga Poses › Utkatasana › Ankle Pain third stage
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I have been practicing for three years now and I no longer ever do third stage of awkward. When I first started I was very out of shape and I couldn’t really do any of the stages correctly and they all caused a lot of ankle pain. I have sprained and broken both ankles a few times in my life. I slowed down and took it easy in these and I can now do the first 2 stages with no issues. Any attempt to try the third, even remaining upright just pressing my knees together with my heels barely off the floor results in pain for a day or two in my left ankle. I do see that the alignment on that side is a bit off from the other side. Just standing with feet apart the six inches completely parallel has my left knee turned in a bit more on that side. This is the only pose I can’t seem to make any progress in. I admit that concern about doing further damage makes me even more wary of pushing things. Everything else in my body has had such a complete turn around that I feel there has to be a way to make this one work. I am just not sure what it is. Any insights you can offer would be much appreciated.
Namaste,
Jen
Hi Jen
Thanks for posting. Welcome. 🙂
How frustrating for you!
I am curious to know what happens in Supta Vajrasana on the left side for you. Probably works fine. But do tell. There are other things that would need addressing in your whole practice because of your knees and ankles by the way.
While I am at it, I want to know all the other poses that you feel your knee or ankle twinging or niggling at you!
Now, I have an unconventional thing to do, and I am sure it will work for you. Go and get yourself a foam block. Use it at its widest orientation and place it between the knees for the 3rd part. It will align your ankle appropriately and allow you to squeeze your knees together as you go into and out of the pose. The great thing is that this technique helps to fully participate without damage and you’ll be doing exactly what the others are doing but also potentially moving towards healing your ankles and knees. Pressing your knees together will activate muscles in your ankle without causing the inward turning of your knee. Your knee appears to also need strengthening and conditioning.
I really want to know how you go!
Namaste
Gabrielle 🙂That totally did the trick. I have no problems with my ankles in any of the other postures, I practically fall into fixed firm (have to be careful to keep putting forth effort there). It seems to be the combination of the angle the ankle is at and the the pressure on it while trying to go down. The block does indeed keep my ankle from reaching that uncomfortable spot. Thank you so much for your assistance. Just got your book in the mail this weekend and I am looking forward to deepening my practice with it’s assistance.
Thank you so much!
Jen
So, so happy that works for you Jen! Thank you for letting me know. (And thank you very much for your purchase. I wish you lots of fun, discovery and ease in your practice.)
Namaste
Gabrielle 🙂 -
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