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  1. Hello everyone, First off: I realize that all I can get from Internet advice is an educated guess on the issue, but that is my only option as I have pretty much no access to medical professionals of any kind. —— A few weeks ago I started practicing the half lotus (after a year of working with Kit's material including the lotus video and many others) since things were coming along especially in the hips. From the start there was light pain in the knee cap area during the pose. I figured it wasn't a big concern since it was not on the meniscus side, so I started trying it for a few minutes at time. One morning, soon after I held it for about 15 minutes on each side, and after coming out I noticed that my knees had become quite sore. The pain subsided quickly after getting up, but it would come back whenever I tried to bend the knees a lot, including in the usual burmese pose I always used to do with no issues. It has gotten slightly better, but it's been about 3 weeks. The pain is now limited to the left leg only, which has always been my tightest, especially since I've always sat right-first in Burmese pose. Any strong bending at the knees where hip abduction is involved seems to be a problem (Cobbler's Pose, Janu Sirsasana Burmese Pose), and deep squats too. Apart from this there is no pain. Pigeon Pose is fine. Interestingly, I can do the lying quad stretch (or hero pose) where the knee is bent almost maximally without discomfort. Here of course there is no external rotation nor abduction at the hip. Also, my cossack squat on the left leg has always been more unstable, and less deep than on the right, sometimes with a little bit of pain too. Right now I wouldn't even try a cossack. So I was just wondering if all this rings any bells to anyone here. My guess so far had been tightness in the quads, but the seemingly crucial role of the hip confuses me. Should I continue to stretch the quads (or something else) or rather refrain from it? Other things that might aid both recovery and prevention? Any insights appreciated.
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