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Lock the knee

Bikram Choudhury’s infamous mantra, “Lock the knee! You can mess with the gods, but don’t mess with the knee,” comes from a deeply personal place, rooted in an experience that changed the course of his life forever. His strict insistence on proper knee alignment isn’t just a technical cue—it’s the embodiment of a life lesson learned through immense pain, struggle, and ultimately, healing through yoga.


As a kid, Bikram was naturally competitive, always striving to be the best in everything, including yoga.

Yoga for children in India is taught with a focus on the physical asanas (poses). Why? Because kids, especially when they’re young, are full of energy and joy—they’re not naturally inclined to sit in stillness or meditate for long periods of time. To engage them, yoga competitions are held, much like dance or gymnastics competitions. These events introduce kids to yoga in a fun and structured way, where they can showcase their abilities and develop discipline, strength, and flexibility early on.


Bikram, as a young boy, thrived in this competitive environment. His natural drive to be the best at everything fueled his passion for perfecting the asanas, and like many children, he was captivated by the physical challenges and the joy of mastering poses. It was through these early experiences that his discipline in yoga deepened, even if his primary motivation was to be the best in his class.


But in his teenage years, he grew bored with the practice. When he expressed this to his guru, Bishnu Ghosh, Bishnu suggested he channel his discipline and strength into weightlifting. Bikram, driven and focused as always, threw himself into weightlifting with the same intensity he brought to yoga. His goal was to compete in the Olympics—a testament to how seriously he pursued the sport.


But one fateful day changed everything. During a sparring session with his partner, an accident occurred. His partner momentarily lost focus, and the full weight of the barbell came crashing down onto Bikram’s knee, crushing it. The damage was severe, ending his dream of competing in weightlifting.


Medical professionals couldn’t offer much hope, and the situation became so dire that amputation was even suggested. Bikram recalls this period as the darkest time in his life. He was in so much pain that he relied on his sister to help him with the simplest tasks, like going to the bathroom. The thought of ending his own life crossed his mind more than once.


With no real solutions left, Bikram turned to his guru, Bishnu, in desperation. Bishnu, always wise and calm, told Bikram to return to the other side of the yoga school where the healing aspect of yoga was taught. Bikram had no choice but to follow his advice, though he had little hope at the time. But within months of practicing therapeutic yoga asanas, his knee began to heal. It wasn’t immediate or magical, but it gave him something he desperately needed—hope. Slowly but surely, he was able to walk again, and eventually, he was able to regain full mobility.


Bikram often says that after that experience, it was as if he was born again. Yoga didn’t just heal his knee; it gave him his life back. If you ask him today which knee was once crushed, he’ll tell you he doesn’t even know. He can jump, bend, and move as if the accident never happened.


This personal journey is the reason Bikram is so passionate about healing through yoga. His mission became clear after his recovery: to help people with bad knees, bad backs, and those who feel like they’ve lost hope. Many of his students come to him after medical professionals have told them there’s no other option, and he sees himself in them.


His determination to save others from suffering is why he is so adamant about “locking the knee”—it’s not just about form, it’s about life-changing healing.


In the following sections, I’ll explain how this crucial technique works and why it’s so important. But before diving into the mechanics, I wanted to share this context—because for Bikram, it’s not just about alignment; it’s about never giving up hope, no matter how hopeless things might seem.


In Bikram Yoga, the phrase “lock the knee” is one of the most emphasized and frequently repeated instructions, and it’s much more than just a directive—it’s a key to building strength, stability, and protection for the delicate knee joint.


What Does “Locking the Knee” Mean?


When Bikram says “lock the knee,” what he’s really asking is for students to fully engage their quadriceps (the muscles at the front of the thigh) to stabilize the knee joint. The idea is not to hyperextend the knee or push the joint into an unnatural position but rather to use the muscles surrounding the knee, especially the quads, to provide stability. When you fully engage the quadriceps, they lift the kneecap (patella) and help align the knee in a safe, supported position.


This engagement of the quadriceps prevents unnecessary pressure from being placed on the knee joint itself. Instead, the muscles do the heavy lifting, literally taking the pressure off the delicate structures within the knee, such as the ligaments and cartilage.


Why Is This Important for the Knee?


The knee is a hinge joint, meaning it primarily moves in one direction—forward and back—making it vulnerable to injury if misaligned or if too much strain is placed on it from other angles. The knee relies on the surrounding muscles for stability, which is why strengthening those muscles is so important.


Bikram emphasizes locking the knee because even a slight bend shifts the body's weight away from the strong muscles of the legs (like the quadriceps and hamstrings) and instead transfers the load to the knee and lower back. This misalignment can cause stress and strain on the lower back, leading to potential injuries.


By fully engaging the muscles around the knee, particularly the quadriceps, the leg becomes strong and steady, taking pressure off both the knee joint and the back. Over time, this practice helps strengthen the knees, improves balance, and promotes better alignment throughout the entire body.


How Locking the Knee Strengthens and Protects the Joint


  1. Stabilization through Muscle Engagement: When the quadriceps are engaged, the knee joint is supported and stabilized. This prevents lateral (sideways) movement of the knee, which can lead to injury.

  2. Improved Alignment: Locking the knee ensures that your weight is distributed properly through the entire leg, avoiding unnecessary pressure on the knee joint and lower back.

  3. Enhanced Strength Over Time: By consistently locking the knee and engaging the quadriceps, you build muscle memory and strength in the legs, which supports the knees long-term. This is especially beneficial for people who have weaker knees or are prone to injuries.

  4. Injury Prevention: Misalignment in the knee can lead to conditions like ligament tears, cartilage wear, or chronic knee pain. Locking the knee ensures that the movement stays safe, reducing the risk of injury, both in the short and long term.


Bikram’s insistence on “lock the knee” comes from personal experience with injury, but also from an understanding that this simple command protects one of the body’s most vulnerable joints. Proper alignment and muscle engagement are key to not only avoiding injury but also strengthening the knee and making it more resilient over time.


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