Knee Flexion Under Load

I don't think I'm overstepping by saying that most yoga teachers - myself included- were taught to avoid knee-flexion under load past 90 degrees- and many still do! It used to be drummed into us as a precautionary safety element within the framework of 200hr - or primary yoga teacher trainings.

What do I mean by knee flexion under load?
When we're in lunge type poses, with the front knee bent to 90 degrees - the knee is technically in flexion. Ranges of flexion vary from 0 degrees (straight leg) up to roughly 140 degrees (when the calf connects to the hamstrings).

And by load, I am simply referring to the weight or pressure exerted onto the joint as a result of standing, by means of gravity.

So what’s the problem?

The problem is that limiting the movement of the knee when it is bearing weight - limits the capability of the knee to to be stable and strong when it moves past 90 degrees. You want your joints to be strong at all ranges of motion.

Moving the knee beyond 90 degrees is well within normal range of movement. We should bend our knees as far as they can safely go. And we should bend our knees when they are weight bearing in order to keep them stable and able to support us when we need them.

What now?

Keeping your front leg at 90 degrees in a lunge definitely isn’t wrong or bad. It’s safe and it’s a good framework for a teacher to use when speaking to a room full of people. So if your yoga or movement teacher is using this kind of language - don’t panic - you don’t have to rush off to a new studio! They’re not wrong. I definitely used to teach this way myself! Information and education can take time to filter through a community.

Ultimately I would encourage you to experiment with deeper ranges of motion yourself. Start gently at first. If the knee hurts in a lunge, then reduce the load (drop your back knee) or remove it entirely (reclined variations). Pay close attention to how these experiments feel. Be smart and be safe.