Best Yoga Poses For Knee Pain Relief

Emerging from India and eventually making its way across the globe, yoga is a common practice that strengthens the mind and body. Various asanas/postures help cope with a variety of conditions. For instance, some poses of yoga help reduce knee pain.

How Can Yoga Help With Your Knee Pain?

The appropriate posture or yoga exercise can reduce knee pain and strengthen the muscles. However, it is essential to avoid poses that can be risky for a specific population or that can increase strain at the point of injury.

Common Causes for Knee Pain

Several factors can cause knee pain, including-

  • Sitting at a desk or in one particular posture for long periods
  • Arthritis
  • Menopause
  • Injuries or tears
  • Reaction to drug use
  • Obesity
  • Post-surgery recovery
  • Aging
  • People who engage in intense physical activities

Benefits of Yoga for Knee Pain Relief

Yoga for knee pain is an excellent alternative to instant pain relief medications. Several research studies indicate that incorporating specific yoga poses for osteoarthritis patients has helped reduce pain and improve mobility within two weeks of practice. The main culprit for knee pain is the muscles surrounding the joint. Specific yoga asanas for knee pain target these muscles and promote healing.

7 Best Yoga Poses for Your Knee Pain

Bridge Pose

Sethu Bandhasana (Bridge pose) strengthens muscles around the joint and energizes the body. It is one of the most effective knee pain yoga exercises. Remember, breathing is a crucial aspect of this pose.

To practice this pose, follow the instructions-

  • Begin by lying on your back with your hands on the side.
  • As you inhale, lift your hips and knees by putting pressure on your hands and shoulders.
  • You can feel pressure in your knees and shoulders when you perform this pose.
  • As you exhale, slowly bring your back to the ground and place your hands on the side.

Triangle Pose

Trikonasana (Triangle pose) fine-tunes the tissues around the knee to function efficiently. This pose also improves balance and alignment.

To practice this pose, follow the instructions-

  • Stand erect with your feet wide apart and your toes facing opposite directions.
  • Stretch your arms outward and parallel to the ground.
  • Bend your torso to the right and place the right palm on the floor. As you do this, the left palm should be facing the sky.
  • Stay in this posture for at least 10 seconds.
  • Follow the same procedure for the other leg.

Chair Pose

Utakatasana (Chair pose) shifts body weight to the hip sockets and reduces knee pressure. It also helps strengthen your hamstrings and quads.

To practice this pose, follow the instructions-

  • Stand erect with your hands on the side and your feet apart.
  • Slowly bend your knees to drop your hips (imagine sitting on a chair).
  • Place your hands upwards and try to keep them straight.
  • Stay in this pose for at least 5 seconds and return to your initial position.

Child's Pose

Balasana (Child's pose) is a resting posture that helps release tension in the body. This simple yoga pose can be effective for knee pain that develops in old age.

To practice this pose, follow the instructions-

  • Sit on your feet with your knees apart, and your toes touching each other.
  • Bend forward and lower your forehead to the ground. Simultaneously, stretch your arms in the same direction touching the ground.
  • As you lay in this posture, focus on maintaining steady breathing.

Peaceful Warrior Pose

Veerasana (Warrior pose) helps stabilize the knee and tone muscles around the knee joints.

To practice this pose, follow the instructions-

  • Stand erect with your hands stretched to the ground and your feet hip-distance apart.
  • Slowly bend your right knee forward while stretching your left leg.
  • Stay in this posture for at least 10 seconds.
  • Follow the same process for the left knee.

High Lunge

Ashwa Sanchalanasana (High lunge) improves balance and stability of the legs, back, arms, and core muscles.

To practice this pose, follow the instructions-

  • Move your left foot back into a deep lunge (stretch).
  • As you do this, bend your right knee forward (about 90 degrees).
  • Raise your arms to the sky and look ahead.
  • Stay in this pose for at least 10 seconds, then switch to your left knee.

Low Lunge

Anjaneyasana (Low lunge) helps strengthen your hamstrings, quads, and groin. It also releases pressure or excess tension in your hip.

To practice this pose, follow the instructions-

  • Move your left leg back, lowering the knee to the floor.
  • As you do this, bend your right knee forward (about 90 degrees).
  • Raise your arms to the sky and look ahead.
  • Stay in this pose for at least 10 seconds, then switch to your left knee.

Beat Your Knee Pain With Physiotattva

Yoga can be an everyday practice to strengthen your body. However, we sometimes need extra assistance to deal with knee pain. To help you through this, we at Physiotattva aim to provide the tools that make recovery easy.

Frequently Asked Questions

How can I make my knees stronger with yoga?

The muscles around the joints need extra support for any discomfort associated with your knees. The various asanas or postures of yoga for knee pain improve balance and alignment and strengthen these muscles.

How can I overcome knee pain naturally?

Yoga for knee pain is one of the most effective and natural methods to overcome knee pain. Studies show that severe knee pain reduces within two weeks of practicing yoga.