My knees and hips sitting cross legged!

[Echofallen]

Hi just wondering if anyone else is the same as me and if it's fixable.

I have done yoga on and off for years and have somehow gotten to my 40s and only just noticed something. When sitting in the cross-legged position my knees point upwards. I hadn't ever noticed this before but when doing yoga recently using Youtube videos I realised that the instructor (Bird) had her knees pointing in a horizontal position flat on the floor. I am unable to do this, they point up. I am otherwise reasonably flexible (smear nurse once asked if I do yoga!) but keep thinking about this issue now.

I'm wondering if I've buggered up my hips because when I was younger I often used to sit with my legs in a W shape (my brother does this too). I had no idea that this is apparently bad, it was just something we did. I don't do it anymore since reading that it was bad but have only just joined the dots with the sitting during yoga position and am wondering if I've messed my hips up and will it give me issues further down the line? Is there some way of being able to sit like this (crisscross apple sauce I've seen it called) or am I stuck with pointy up knees?! Thanks.

You need to sit on yoga blocks I sit on two and can get my hips open better.
I have seen people sit on four or five blocks.

I practise Iyengar yoga and you use props to get into a better deeper position.

Thanks, I have a couple of cork yoga blocks, I'venot used them very much though. Do I just place them on top of each other, sit on top and press my knees down a bit?

I started yoga in my 40s & my knees were up by my ears. I sat on 2 blocks for the first few months, them dropped to 1 & now none - it definitely helped.

@Echofallen

Thanks, I have a couple of cork yoga blocks, I'venot used them very much though. Do I just place them on top of each other, sit on top and press my knees down a bit?

Yes. Just sit on the blocks & cross your legs as you normally would, then see if they’ll go down a bit lower. Don’t push too hard though, it happened gradually for me.

What if you put the soles of your feet together, can you get them down that way?

I’d just try and push them down a bit each time, using my elbows.

Yes you just sit on them and your knees will go down after a while you mightn’t need them One yoga teacher I had said your knees shouldn’t be higher than your hips.

If I put my soles together when I'm lying down they're a bit more horizontal (well one is, the other still wants to pop up a bit!) I didn't want to push too much though I was worried I might hurt myself.

I'll try on the blocks and see how I get on, thanks!

You're not buggered, all bodies are different and some peoples anatomy won't let them sit like yoga instructors on You Tube (ie with sit bones on the floor knees will always point up/be higher than the hips). If it's not causing you any pain, discomfort or hindering your usual daily activities there's no issue.

Lots and lots of people use yoga blocks to lift hips and improve position. General hip adductor stretches (like you'll be doing in yoga anyway) will also help. Overall you want to stay balanced so keep working on strengthening all parts of your body rather than obsessively focusing on one muscle group.

Sorry should add, it might be that the cause of the knees up position is because your hip abductors are weak rather than just your adductors are tight. You'll want to work on both strengthening the abductors and stretching your adductors to achieve the adaptation you want.

Merry Christmas🎄

Hang on, most people won’t get them totally flat like the yoga instructor

I thought you meant they were totally vertical, but I’m not sure you do.

It's probably just how your body is put together. I have found the cross-legged position very comfortable since I was a child, and naturally preferred it to any other seated position even before I started yoga. My dad is like me and my mum's knees point to the sky if she tries to cross her legs.

My knees are completely flat even when doing the double pigeon pose - the envy of every yoga teacher I've ever had On the other hand, I have difficulty with seated forward bends with legs together in front.

I think it is just how we are made.

Them being weak could be right! Def need to work on it. Yeah bodies are all different so it might just be a me thing.

Thanks and Merry Christmas!

Do NOT force them or over stretch them though!

I had a very over enthusiastic teacher fifteen years ago when I was a really committed practitioner. She used to push them open herself and encourage me to do so! Ended up virtually unable to walk with pain, referred to hospital physiotherapy (like, in a rehab unit, very full on), damaged my hip joints and more importantly my sacro iliac joints in what was apparently a very common injury for aspiring yoga teachers who were pushing themselves too far, can’t ever do yoga properly again (maybe a yoga with adriene 20 min class once a week but can’t even do a class with my best friend yoga teacher as will wake in the night with spasms , the whole area is permanently sensitised and flares up). Do a lot of Pilates with physios now.

Some people have very flexible hips, some people don’t, respect your own range!

Also worth knowing that (in my experience) the people who ultimately go on to become teachers are often those who are naturally very suited to yoga with flexible joints from nature.

That sounds awful! Definitely won't force things, I don't want any problems. I hope that you're doing better now x

Oh yes more than a decade of Pilates has made me much better! Enjoy your practice!

Glad to hear it! And thanks! :-)

I have the same problem OP.

Something I find which helps is to sit on the edge of a folded blanket so it tilts your pelvis (feels like you're sticking your bum out). I also put the blocks laid flat under my knees so the inner thigh / groin can relax into the position, rather than trying to push or force it.

My yoga teacher says it's not about the shape, it's about how it feels so I try not to worry that I can't get my knees down (or get my legs straight in downward dog!)