You've probably heard it a gazillion times in yoga class: "Flex your foot to protect your knee."

This cue usually appears when you're in some kind of "figure 4" shape (think pigeon pose, tree pose, or any variation where your knee is bent and your hip is externally rotated.)

But here's the thing: ...

If you've ever settled into pigeon pose only to feel that sharp, uncomfortable twinge in your knee, you're not alone. I hear this all the time: "Nat, my knee hurts as soon as I get into that position. I don't know what's going on. What can I do to help it?"

Here's the thing that might surprise you:...

Ever try planning a yoga class and feel like your brain just hit Ctrl+Alt+Delete…twice?

You’ve got a million poses bouncing around your head and absolutely no idea how any of them are supposed to fit together, and somehow, some way, you’re expected to turn this mess into a smooth, flowing class.

H...