Understanding Knee Hyperextension in Yoga: Is It Really a Problem?

As yoga teachers, we’re often taught to cue students to avoid hyperextending their knees. But is knee hyperextension inherently harmful—or are we overlooking an important aspect of knee biomechanics?

The truth is, knee hyperextension is a normal range of motion. The average person naturally extends their knees 5–6 degrees beyond neutral, and this motion isn’t just common—it’s necessary. Walking requires 2–7 degrees of hyperextension, and descending stairs requires around 3–15 degrees. So why do we frequently warn against it in the yoga studio?

This is where a deeper understanding of anatomy—especially concepts like anti-fragility—becomes essential. When we consistently avoid using our full range of motion, we may actually reduce our body’s resilience. In other words, by steering clear of normal knee hyperextension, we might be doing more harm than good.

That said, context matters.

For students with conditions such as:

• ACL injuries

• General joint laxity

• Hypermobility

...knee hyperextension can indeed pose risks and damage. In these cases, the emphasis shouldn't just be on avoiding the motion altogether, but rather on building muscular support around the knee joint.

As teachers, we can help students protect their knees by guiding them into reciprocal activation of the quadriceps and hamstrings to support the knee joint itself. Simple cues like:

• “Press the heel into the floor.”

• “Gently lift the kneecap up.”

…can go a long way in engaging key muscle groups and supporting the knee joint effectively. These cues not only protect vulnerable students but also educate all practitioners about intelligent movement and strength-based stability.

I hope this helps you use this knowledge to more confidently cue, sequence and instruct your students in a safer more beneficial yoga class.

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