Floor bow knee pull? Variation advice?

Hello, Any advice on moving forward with a floor bow variation?

I was making good progress with this posture, until 1 month ago, experienced a quick, sharp, deep shooting pain in/around/above my left patella and the muscle/tendon area right above. It is not going away. I feel no pain during daily activities and no pain when practicing, except normal exertion twinge/ache here and there, all until floor bow. Then, if I go to maximum effort, the pain shoots back, and puts a damper/downhill on the rest of the series. I turn from powerhouse to a noodle…

I’ve tried going easy, lifting slowly, barely lifting, different pelvic tilting (my hips are tight), and also skipping it. All causing different levels of discomfort. Would love some advice on what kind of variation I should/could do. I’ve been told I’m not supposed to look in the mirror on lifting, but I look to see what’s causing the pain. Because my mind is so focused on anticipating pain, I can’t get a sense of what my body is doing in space. The pose becomes a blur.

Fixed firm right after is a wash because it is flared. Twingy poses also include: standing bow (kicking back more so than up) and camel, when I reach for the grip on soles and push hips forward, no searing pain, but definite discomfort if i go over my edge. It does not hurt to kneel on during tortoise and rabbit, but move very slowly just in case. It calms as the class continues. It doesn’t hurt to move my patella around but feels tender to the touch and a bit achy in the evening.

No dire body issues except lordosis, causing tight hip flexors/quads and shoulders. Also pretty low thoracic flexibility. These alone make floor bow a challenge besides the bum knee!

Any ideas to rehab this? I practice 4 (5 ideal) days a week and have taken breaks with the recent holiday, so I don’t think I’m going too crazy on it.

Thanks!