How to Safely Hold Asanas If You Have a Joint with Hyperextension

Increased flexibility is many people’s goal when they are practising yoga. However some people can naturally have too much flexibility in their joints and this must be carefully managed to help prevent damage to their joint. If a person has hyperextension of the knee or elbow hinge joints, then it will look as if the joint is being bent backwards.
The anatomical name for this over flexibility of the joints is called “hyperextension”. Hyperextension can also occur through injury, however in this blog I am going to discuss the importance of differentiating the asanas for those who are born with elbow and knee hyperextension and how to perform them without causing injury.
Whilst hyperextension does not cause discomfort to people whose joints are like this, it can in the long term lead to arthritis or ligament damage: when a joint is hyper extended the ligaments supporting it will be put under a lot of stress. It will also mean that the correct leg or arm muscles are not engaged during the asana as the joint will be taking the pressure.
One example of when you may see or experience hyper extension of the knee is in standing asanas such as tandasana. If one hyper extends their knees then this must be counteracted by slightly bending the knee, to prevent the knee joint from over extending backwards. It will of course look different to the traditional tandasana pose, however this is the correct way to do the position to avoid injury to the knee ligaments.
Hyper extension of the elbow can occur in sitting and inversion asanas. An example is when one is performing trikonasana or marichyasana poses. A person who hyper extends their elbow should counteract this by maintaining a slight bend in their elbow, which will allow for the correct muscles to be engaged and developed and will prevent overbearing weight on the elbow joint.
So, if you have hyper extended joints, or if you are teaching someone with hyper extended joints, this will mean that the visually asanas should look different as bending of the knees and elbows will be necessary to counteract the hypertension.