12/26/2025
Yin for must change based on rotation — not sensation.
The knee is not designed to create large movement.
Its job is stability.
When knee discomfort shows up in Yin, it’s often because rotational forces are being applied above or below the joint — usually from the hips or ankles.
Understanding internal rotation (IR) vs external rotation (ER) patterns matters.
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Knees with an Internal Rotation (IR) pattern
(Valgus tendency, “knees in”)
This often involves:
• femurs drifting inward
• collapsed arches
• weak lateral hip stabilizers
• over-stretched medial knee structures
In Yin, these knees do not benefit from aggressive hip opening or deep knee flexion.
Effective Yin for IR-biased knees:
– limits leverage at the knee
– supports the outer hip line
– avoids deep pigeon-style loading
– keeps the knee centered and neutral
– emphasizes containment over depth
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Knees with an External Rotation (ER) pattern
(Varus tendency, “knees out”)
This often involves:
• femurs drifting outward
• rigid lateral tissues
• limited inner-line adaptability
• decreased shock absorption
Here, can help — but only when the knee is supported.
Effective Yin for ER-biased knees:
– prioritizes inner-line stress
– reduces torque at the joint
– uses props to control angle
– avoids long holds in unstable positions
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The key principle
Yin does not “fix” knees by stretching them.
Knee health depends on:
✔ hip control
✔ ankle organization
✔ balanced rotational forces
When rotation is respected, Yin becomes therapeutic.
When rotation is ignored, Yin becomes stress.
Stillness without alignment loads the joint.
Stillness with alignment restores confidence.
Save this if knee-focused stretching has ever made things worse instead of better.
