Be careful with any crossed legged seated poses and with virasana. Support your knees with blocks, blankets, something like that and increase the engagement of the inner thighs. You might want a small support (a rolled towel) under the knee for seated forward bends. Standing poses: really watch the tracking of the knee. You want to build lateral strength evenly, so squats and lunges are good, and alignment is crucial. Actually all the standing poses are good, just keep checking your knee alignment. Jumping and other impact is probably to be avoided.

I've got some tendinitis and a torn ligament. I'm doing most of my practice with the above focus. it seems to be helping. In addition I do squats and upward bow (utkatasana) with a block or a ball between the knees. I also practice squats standing on unstable surface (a foam pad or foam roller) and really work alignment.

Ice, rest, arnica.

good luck,

It's also beneficial to know exactly where on your feet, you're placing your weight. Equal weight distributement (amongst the points on just one foot) is really important.

Another possible culprit to take a look at is the positioning and specs of your bike. You may actually need to make some adjustments on it. Take it into a reputable cycle center and have someone who knows what they're doing look at how it should be set up for your specific body. Many many knee problems stem from improper alignment on bicycles, especially when riding them every day. I teach spin and cycle competitively outdoors and have heard about and seen too many needless inuries. Most often, we're more confortable in a certain position on our bikes but it's not the best on our bodies.

I'm willing to bet that has something, if not a lot, to do with your knee's acting up.

Be Well

Katrina

Thank you so much for all your advice and well wishing.

Luckily, I bought my bike from the most reputable bike dude here in my city. I'll be paying him a visit one of these days then. Because the bike is really my only option for getting around for now. Using public transit (buses, trams, etc.) at the times I need to use them, is pure chaos, and it is vital to my sanity that I avoid those modes of transportation. As far as car pools, I don't know enough people with cars around me.

I will also try to be more mindful of my alignment, now that I have a better idea of what I must be minding!

Thanks again.