Select Page

Yoga can be an effective way to prevent and ease aches and pains—but it can also cause them if you’re not careful. The key is proper alignment. Go from “ow” to “om” in seconds by making simple alignment tweaks to common poses. In this video, Yoga With Kirby founder Kirby Koo shows you quick fixes to take pressure off your knees, wrists, and neck. These basic principles can be applied throughout your practice to help prevent pain before it starts.

Warrior II

Once you’re set up in Warrior II, pay attention to the position of your front knee. Is it sticking out beyond your ankle? Is it collapsing inward? Pull your knee back into place, so it’s stacked directly above your ankle, and tracking in the same direction as the toes of your front foot. This protects the ligaments in your knee and prevents knee pain.  

Related Content: Try This 15-Minute Yoga Flow for Stress Relief


Plank is a great core stabilizing exercise if you have proper alignment. But if your belly and hips sag in this pose, then your wrists are probably taking on the brunt of your body weight. In plank, engage your core muscles by imagining a zipper running up from your pubic bone to your belly button. This should help raise your hips so your body forms a continuous line from the top of your head to your heels, a more stable position that will help distribute your body weight more evenly and ease the pressure in the wrists.

Cow Pose

Cow pose can feel super satisfying, but it’s easy to go overboard and strain your neck while you’re enjoying the gentle backbend. When you’re in cow pose, it’s important to remember not to tip your head too far back, shortening the back of the neck. You’ll get a lot more out of the pose (and avoid neck strain) if you imagine your neck as an extension of the gentle curve of the spine. Lift your gaze only as far as you can without compromising the curve in your spine and the length in the back of your neck. The same concept can apply for Upward-Facing Dog, too!

Professional Scope of Practice *

The information herein on "Easy Fixes to Yoga Poses to Protect Your Knees, Neck, and Wrists" is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional.

Blog Information & Scope Discussions

Our information scope is limited to Chiropractic, musculoskeletal, physical medicines, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somatovisceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and/or functional medicine articles, topics, and discussions.

We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.

Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.*

Our office has reasonably attempted to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez, DC, or contact us at 915-850-0900.

We are here to help you and your family.


Dr. Alex Jimenez DC, MSACP, RN*, CCST, IFMCP*, CIFM*, ATN*


Licensed as a Doctor of Chiropractic (DC) in Texas & New Mexico*
Texas DC License # TX5807, New Mexico DC License # NM-DC2182

Licensed as a Registered Nurse (RN*) in Florida
Florida License RN License # RN9617241 (Control No. 3558029)
Compact Status: Multi-State License: Authorized to Practice in 40 States*

Dr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
My Digital Business Card