Addressing Stiff Knees and Hips

I have several new students with stiff knees and hips, and they all struggle with stepping into Warrior from Down Dog. My approach is to just have them bend their knees, come to standing, and step forward. Are there any other ideas for this transition? There aren’t any injuries in this group.

Read David Swenson’s reply:

Dear Jackie,


Having the students come to standing and then step forward is a good option. Without seeing the students in person, it’s difficult to give specific advice—but another possibility is to have them step forward as far as they can, then take one hand from the floor and place it on the knee to help them come up to standing. Then they can step the foot as far forward as is reasonable.

In addition, there are methods of Sun Salutation that do not require Downward-Facing Dog at all, and you could explore these options. Remember also that the breath should be an integral part of the practice. With proper breathing, their internal heat will increase, which will enhance the slow opening of the joints. Within the practice of Ashtanga, the breath and movement are woven together in a very precise manner. Every movement has a prescribed breath attached to it. As a general rule, whenever the body is expanding or lifting that action is attached to an inhale and exhales are applied whenever the body in lowering or contracting.

Stiffness in the hips and knees can take a long time to loosen, so my best recommendation is to instill patience and use the most appropriate alternatives you can to help your students keep moving.

David Swenson made his first trip to Mysore in 1977, learning the full Ashtanga system as originally taught by Sri K. Pattabhi Jois. He is one of the world’s foremost instructors of Ashtanga Yoga and has produced numerous videos and DVDs. He is the author of the book Ashtanga Yoga: The Practice Manual.