Stiff Knees and Hips

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I have several new students with stiff knees and hips, and they all struggle with stepping into Warrior from Down Dog. My approach is to just have them bend their knees, come to standing, and step forward. Are there any other ideas for this transition? There aren't any injuries in this group. 

— J
 
 
Dear J,

Having the students come to standing and then step forward is a good option. Without seeing the students in person, it's difficult to give specific advice—but another possibility is to have them step forward as far as they can, then take one hand from the floor and place it on the knee to help them come up to standing. Then they can step the foot as far forward as is reasonable.

In addition, there are methods of Sun Salutation that do not require Downward Dog at all, and you could explore these options. [David, could you tell us what these versions are called? There is no name for them. They are version of the sun salutations I developed for people with carpal tunnel syndrome or other issues that prevent them from putting weight on their hands. Is this something from Ashtanga yoga or something else? These are not specific to Ashtanga. As far as I know I made them up. Would you advise this teacher to just leave out things that are difficult for them? Rather than leave asanas out I prefer to seek alternatives that may be more appropriate but will also give them a sense of the posture that they are not able to fully address. Shouldn't they be working on these things so that they can improve gradually?] Yes, that is why I would not have them leave them out totally. I always seek viable alternatives before opting for omission. Remember also that the breath should be an integral part of the practice. With proper breathing, their internal heat will increase, which will enhance the slow opening of the joints. [What is the proper breathing technique for this movement? In the practice of Ashtanga we apply Ujjayi breath throughout the practice. This is a breath that creates a sibilant sound in the back of the throat. This helps to regulate the breath while also giving an audible reference for the practitioner. If the breath is too forced or too shallow this will be revealed in the quality of the sound and texture of the breath. The breath is the most important part of the practice and this specialized breath technique assists in keeping the focus there. When should the students inhale and exhale?] Within the practice of Ashtanga we the breath and movement are woven together in a very precise manner. Every movement has a prescribed breath attached to it. As a general rule whenever the body in expanding or lifting that action is attached to an inhale and exhales are applied whenever the body in lowering or contracting. That is a general rule with some exception but it is a good rule of thumb to use as a reference.

Stiffness in the hips and knees can take a long time to loosen, so my best recommendation is to instill patience and use the most appropriate alternatives you can to help your students keep moving.

Sincerely,
David