Essential Tips for Keeping Your Knees Healthy in Acro Yoga

Knees, knees, knees...hard working knees.

Maria Pose

The knees are one of the hardest-working parts of the body, and they often go unnoticed. That’s why we’re dedicating our very first blog post to them — the unsung heroes of everyday movement.

In our Acroyoga classes and workshops, we incorporate a technique called the 'tempo jump' to support not just fluid movement in acro, but also the overall health of the knees. This movement redirects energy into the calves—an area that benefits from being worked harder, as long as proper stretching follows. By doing so, we reduce unnecessary strain on the knees, allowing them to work smarter, not harder.

The tempo jump is a five-count movement that we use in Acroyoga to build rhythm, control, and joint support. I’ll break down each count below so you can try it out yourself—especially if it’s new to you.

Another valuable practice I recommend for knee health is an exercise called the Dancing Patella. This gentle yet effective movement strengthens the muscles surrounding the knees, providing essential support to keep them strong, stable, and resilient.

With consistent practice and mindful movement, your knees will continue to support your entire body—step by step, pose by pose.

TEMPO jumps

Practicing your tempo jumps with your partner

For a count of 5, and it really helps to count whilst you practice it.

Count 1

Known as the set up defying gravity pose, involves rising up and standing on the balls of your feet. You can either keep your hands at your sides or raise them towards the ceiling for added energy.

Count 2

The charge - this is the moment when you channel your energy, grounding yourself by pressing your heels into the floor and descending into the deepest squat possible. This count is the most crucial part of the entire jump.

Count 3

Elevate into the air; as you press through the floor on your second count, let all the energy move upward, striving for a vertical jump while keeping your alignment and centre of gravity intact.

Count 4

For the receiving and landing pose hold, it is essential to allow gravity to naturally guide your body back down towards the floor. As you descend, focus on directing the energy through your calves, which will play a crucial role in absorbing the impact of the landing.

Aim to land in a deep squat position, ensuring that your weight is distributed primarily on the balls of your feet. This slight forward lean will help you engage your core muscles effectively, providing additional stability and balance as you settle into this pose. To achieve the optimal landing posture, keep your knees aligned with your toes, avoiding any inward collapse that could lead to discomfort or injury. Your back should remain straight, and your chest lifted, allowing for proper alignment throughout your spine. Engage your arms by extending them forward or slightly to the sides, which can help in maintaining balance and control as you hold this position. As you hold the squat, take a moment to connect with your breath; inhale deeply through your nose, allowing your diaphragm to expand, and exhale slowly through your mouth, releasing any tension in your body. This mindful breathing will enhance your focus and stability while in the pose. Additionally, pay attention to the sensations in your legs and core as you maintain this position. You should feel a significant activation of your calf muscles, quadriceps, and glutes, which are all working together to keep you grounded. The deep squat not only strengthens these muscle groups but also improves your overall flexibility and mobility. Remember, the goal of this exercise is not only to master the landing technique but also to cultivate a sense of awareness and control over your body’s movements. By practicing this receiving and landing pose hold regularly, you will develop greater strength, balance, and coordination, which are essential components in various physical activities and sports.

Count 5

Relaxing and standing up:

This process of transitioning from a state of relaxation to standing up is often viewed as one of the simplest yet most fundamental movements in our daily lives. It involves a series of coordinated actions that are both instinctive and learned over time. Once the initial momentum has faded away and a sense of calmness envelops the body, the next step is to complete the movement by rising to a standing position. This action may seem straightforward, but it encompasses a variety of physiological and psychological elements that contribute to its execution.

To begin with, when one is in a relaxed state, whether seated or lying down, the body is typically in a position that promotes comfort and ease. This state is characterised by a decrease in muscle tension, a slower heart rate, and a general feeling of tranquillity. As the moment of standing approaches, it is essential to first cultivate a sense of awareness of the body and its alignment. This awareness helps in preparing the muscles and joints for the transition ahead.

Once the individual feels ready to stand, the movement can be initiated. The process starts by engaging the core muscles, which provide stability to the spine and pelvis. This engagement is crucial as it helps maintain balance and control during the transition. Gradually, the individual shifts their weight onto their feet, which are positioned firmly on the ground. It is important to distribute the weight evenly across both feet to ensure stability and prevent any wobbling or loss of balance.

As the individual begins to rise, the legs play a pivotal role in propelling the body upward. The quadriceps and hamstrings engage to extend the knees while the calves assist in lifting the heels off the ground. This coordinated effort results in a smooth and fluid motion, allowing the body to ascend from a seated or lying position to an upright stance. Throughout this movement, maintaining a relaxed demeanour is key; this not only enhances the fluidity of the motion but also contributes to a sense of ease as the body transitions into a standing position.

Finally, once upright, the individual should take a moment to adjust and settle into the standing posture. This involves aligning the head, shoulders, and hips, ensuring that the body is balanced and poised. Standing in a relaxed manner can help in grounding oneself, allowing for a moment of mindfulness and awareness of one’s surroundings. This practice not only aids in physical stability but also fosters a mental state of calmness and readiness for whatever comes next.

"The dancing patella" exercise

This activity can be performed either while lying down comfortably on a mat or sitting on the floor with your legs extended in front of you. The primary objective here is to strengthen the muscles surrounding the kneecap, which play a vital role in maintaining knee stability and function. By gently activating these muscles, we aim to enhance their strength and endurance, thereby improving overall knee health.

The process involves pulling the kneecap upwards, which engages the quadriceps muscles located above the knees, and then releasing it to allow the muscles to relax. This gentle contraction and relaxation may take a little bit of getting used to, especially for those who may not have engaged in such focused muscle work before. It is important to approach this exercise with a mindset of patience, as it may require time for the body to adapt to these new movements.

During this exercise, it is essential to learn how to isolate the muscles effectively. This means that while performing the movement, you should concentrate solely on the quadriceps without involving the rest of the legs or other muscle groups. This focus on isolation is crucial for maximising the benefits of the exercise and ensuring that the correct muscles are being targeted. Initially, you might find it challenging to distinguish the activation of the quadriceps from the activation of other muscles in your legs, but with practice, this skill will improve significantly. As you become more attuned to your body, you will begin to notice the subtle movements and contractions that indicate proper engagement of the quads.

Once you are able to move and pull the muscles upwards in isolation with greater control, it would be beneficial to incorporate a holding phase into your routine. Start by holding the contraction for a count of 5 seconds. This brief hold will help to reinforce the strength being developed in the quadriceps. As you progress over the following weeks, aim to increase the duration of the hold to 10 seconds. Gradually extending the hold time will not only build strength around the kneecap but also enhance your muscle endurance, which is essential for daily activities and overall mobility. Consistency in practice will lead to significant improvements in strength and stability, ultimately contributing to better knee function and reduced risk of injury.

The muscles located above the kneecaps include:

The four quadriceps muscles are the rectus femoris, vastus medialis, vastus intermedius, and vastus lateralis. These muscles converge to form a common tendon in the lower thigh, which encases the kneecap and extends to the top of the tibia, or shin bone.

In the upcoming post, I intend to explore the mechanics of the knee. I believe that by understanding how this part of our body functions, we can better support it in the future.

Join us for our next blog post every Tuesday morning from 8am.

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