Yoga for Knee Pain - 8 Effective Poses for Stronger Knees

One of the most commonly reported body joints problems is knee pain.

As we get older, our bones get weaker, leading to body pains that will eventually lead to immobility if not taken care of.

There are over 15 crore Indians who suffer from various knee problems,  one of the biggest problems being Arthritis which is set to be the fourth most common physical disability reported in India. 

Of course, this isn’t the only reason, there are various other causes such as an injury due to excessive physical activity, or even complete inactivity, being overweight, strained ligaments or muscle tears.

It is important to exercise and keep our knees active, but working out too much can intensify the pain.

Hence, practicing yoga for knee pain maintains the right balance of activity that soothes the knees and avoids any further injury.

Here are a few yoga poses you can try at home, but do keep in mind to ease into each move and be within your physical limits.

8. Effective Yoga Poses for Stronger Knees

1. Sukhasana - Easy Pose

Lay down a yoga mat or a blanket and sit down with your legs folded, and back straight.

If it is difficult to cross your legs over each other, just place one leg in front of the other, sit tall, taking in 8 to 10 slow breaths.

This pose is usually done over a long period for meditation, but practicing this for a few minutes helps stretch out your knees.

If you feel more comfortable you can gradually increase the number of breaths.

Duration - Start off with a duration of several minutes and go up to 2 hours

Frequency - Can be done on a Daily Basis

strengthens the muscle

2. Virasana - Hero Pose

Kneel down on a yoga mat, with your thighs perpendicular to the floor and knees close together, keeping a straight back, and try reaching your hands back to the floor.
This pose is great for stretching out your thigh muscles and knees. It increases blood circulation to the legs and helps in improving posture as well.

Try sitting straight in this pose for 30 to 60 seconds.

Duration - 30 to 60 Seconds

Frequency - 2 times per Sessions


3.Setu Bandhasana - Bridge Pose

Lie down flat on your back and slowly raise your hip upwards, bring your knees and back into a straight line.

Lay your hands flat across the yoga mat and try to reach for your heels, do this gradually.

Hold the pose for a few breaths, then gradually bring your body back down to the floor. Repeat this 4 or 5 times.

This pose strengthens your knees, hips, glutes, and thighs.

Duration - Anywhere from 30 seconds to 2 minutes

Frequency - 2-3 times per session

bridge pose
4.Malasana - Garland Pose

Lower your body down into a squat with your arms held in front of you but try to keep your core tight.

This pose helps in strengthening knees, ankles, and thighs, and even helps maintain a clean stomach with healthy excretion.

Try to hold the pose for 60 seconds, do not exert yourself, lower yourself down if it starts to hurt the knees.

Duration - Anywhere from 30 to 60 Seconds

Frequency - 2 times per Session

5. Trikonasana - Triangle Pose

Spread your feet across the mat in a wide stance, with your left foot facing forward and your right foot rotated to a 90-degree angle.

Now slowly lower your left arm to the mat and your right hand held high with your face turned upward.

If it is difficult for your left hand to reach the ground, place a block on the mat to reach down to.

Hold this pose for 15 to 30 seconds, this pose will help reduce weight and relieve knee pain.

Duration - Anywhere from 15 to 30 Seconds

Frequency - 3 to 4 times per session

6.Parsvottanasana - Pyramid Pose

This pose is all about finding your balance. Stand tall and stretch your right leg forward, leaving a distance of about 3 to 4 feet between your left and right leg.

Now gently arch your body forward & if possible, reach your hands to the ground.

This helps in balancing the entire body and relaxing your mind whereas the stretching of your legs helps in relaxing your knee joints.

Try to hold the pose for 30 seconds or longer, and repeat this 5 to 6 times.

Duration - Anywhere from 30 to 60 Seconds

Frequency - 5 to 6 times per Session

7.Ardha Chandrasana - Half Moon Pose

Yet another pose that requires finding the proper balance. But you can always stand against a wall for support if it seems difficult.

Place your right foot firm into the ground, and slowly lift your left leg upward while you bend your body forward.

This will form a straight line from your spine to the tip of your left foot, running parallel to the ground.

Lift your left hand to the sky and try to reach your right hand down to the floor. This strengthens the muscles around your knees.

Duration - Anywhere from 15 to 30 Seconds

Frequency - Up to 3 times per Session

8.Utthita Parsvakonasana - Extended Side Angle Pose

Extend your right foot forward creating a distance of 3 to 4 feet from your left foot. Gently bend your right knee forward into a lunge, while stretching your left thigh.

Now bend your body forward, placing your right hand on the ground and stretching your left-hand overhead.

This is a great way to stretch your hamstrings, it oxygenates the muscles and strengthens both your knees and ankles.

Stretch your right leg forward as far as possible and hold the pose for 15 to 30 seconds, then repeat alternating your legs.

Duration - Anywhere from 15 to 30 Seconds

Frequency - 3 to 4 times per Session

utthita parsvakonasana

The knees being the joints that carry all our weight, it is essential to take good care of them.

Everyone needs to clear some time in their everyday schedules for keeping the body fit.

Inactivity of our bones and muscles over the years can lead to much bigger health risks. 

And of all the exercises one can do, yoga is one of the most relaxing activities that can be practiced by all ages.

You don’t need any equipment, a simple yoga mat will do the job.

You can start off slow and ease into every asana, take your time, and always keep in mind to not strain yourself.

Along with yoga for knee pain, you can always try using a few home remedies for knee pain like Turmeric & Ginger or Epsom Salt to get long last pain relief.

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