Extend one leg slightly behind you. Shift your weight to the foot of the opposite leg. Slowly lower your knee towards the ground. Balance your weight.
How do you kneel without it hurting?
You can also sit on a yoga block, a rolled up towel, or a pillow to bolster yourself up a little higher, reduce the range of motion, and take some of the pressure off of your knees & ankles. It’s also helpful to practice on a comfortable surface like grass, sand, a rug, or a gym mat.
Why is kneeling so painful?
Inside the joint sit the kneecap, the kneecap tendon, the fat pad underneath the kneecap, the quads tendon and more. When you kneel all of them are stretched – so placing any pressure on them (which is what happens when you kneel) will accentuate any problems.
Can kneeling cause damage?
Key points: • Frequent daily kneeling activity is associated with a higher risk of patellofemoral cartilage damage resulting in patellofemoral osteoarthritis. The cartilage damage associated with extensive kneeling activity may be worse in subjects with an underlying patella alta (i.e., high-riding patella).