Don’t disregard pain – you should feel no twitch or pain around the knee area. If you do, stop and re-align. Warm up – knee pain could be a result of hips area lacking flexibility. Warm up before your yoga exercise. Use your feet – pay attention to where and how you place your feet. Micro bend your knees – give your knees a little bend without locking them. Use props.
When I first started practicing yoga, I was getting into it after six years of aerobic activity. My knees and hips suffered the consequences from repeated injury from impact, and as I progressed in my practice, some of the yoga poses hurt my knees.
I incorporated modifications, alternative poses, and even the use of props in my practice. This helped me to feel the pose while simultaneously healing and strengthening my knees.