How to do a Knee CAR (controlled articular rotation)

Disclaimer: Yoga Framework™ recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise, yoga or mobility program. When participating in any exercise or program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself. Educators at Yoga Framework™ are certified in Yoga, FRC and FRA (Functional Range Systems).

The basic articulations:

  • Flexion and Extension
  • Internal and External Rotation

The Knee CAR (controlled articular rotation):

  1. Bend the knee into flexion and rotate the tibia to one direction at end range
  2. Maintain rotation and take the knee into extension
  3. While in extension, rotate the tibia in the opposite direction to end range
  4. Maintain the rotation and take the knee back into flexion
  • Avoid moving the thigh (femur) when rotating
  • Always express current end ranges
  • Repeat again or in the opposite direction if desired
About jeffrey posner

First certified in New York City, he then explored the practice of yoga and sacred geometry within the various lineages. He has since studied with the Ido Portal team and completed the Functional Range Systems FRC®/FRA® certifications. Jeffrey is the author of the Yoga Framework “course book”. He has been featured on Yoga Journal, Spartan TV and other prominent media outlets.

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