In this class we'll focus on Knee IR and Flexion.
Equipment Needed: Yoga Blocks. Sticks or other props for balance if needed, but you could use the wall. Extra pad for your knee if you need it.

Addressing a common rotational deficit in knee IR will allow for greater global knee mobility. It's important to have good quality rotational movement at the knee, especially if you live a dynamic life (sports/running/hiking/dancing/etc). When we create a movement at the hip, and make contact with our feet on the ground, we want to give the knee freedom to move relative to those two joints. Rotation will be very important here. A stiff knee lacks variability, and lacking variability is never a good thing.

We will also address Knee Flexion. Knee flexion plays a big role for runners, cyclist, jumpers, squatters, etc. Also when we train the Regressive side of the Knee (RAILs), we also work our hamstrings. Knee problems seem very common in our society. We ask our knees to contribute to a lot of movements, though we don't train our knees exclusively all that much. Here we will. 

FYI 
Cramping in your hamstring on your RAILs contraction is very common in the Knee Flexion base position. If you keep cramping, try to transition to RAILs slower and with less intensity. Over time you'll be able to produce more force without cramping. Cramping = neurological confusion. Essentially your body doesn't trust you to produce force in a certain range of motion (yet) and it freaks out and starts spasming to get you out of it.

Hope you enjoy the class and let me know how it feels in the forums.