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Best Yoga Poses For Knee Pain

Yoga Poses To Relief Knee Pain

Yoga for Knee Pain Simple Stretches and Exercises for Knee Pain Relief

Some yoga poses are totally safe to do in knee pain, as long as your body allowing you to go comfortably into the pose. In any knee issues, using yoga props and wall support for pose modification is always recommended to safely approach the poses.

Below 6 yoga poses with their modifications are helpful to relief knee pain.

Yoga Mistakes That Can Cause Knee Pain

Yes, yoga is known for its healing powers and ability to transform your body and mind into a lean yet much less mean you.

However, its also a physical exercise and often a vigorous one. As such, if done incorrectly, it can also cause pain and even major injury. One MD friend told me recently hes never seen this many muscular and joint issues stemming from yoga. And by issues,” he means ruptures, pulls, tears, and herniated discs. All of which could and do halt yoga practitioners in their tracks every day.

Now, Im not trying to cast a dark cloud over your practice. I want to give you the power to protect your precious knees by handing you the knowledge it takes to be mindful to your potential trouble spots when youre on the mat. I want most of all to see you keep your body healthy and help your yoga experience remain empowering and last a lifetime.

This week, well focus on the knees. For a more in-depth study about how your body works within the poses, I recommend the fabulous Yoga Anatomy by Leslie Kaminoff.

For our purposes today, Ive simplified the complex structure of the knee into instructions you can use the very next time you practice, knowing that you are moving away from potential injury and toward balance with each session.

An added bonus is that when you free your knees, youll gain more strength and stability, and your body will release into flexibility more fully. So when your knees win, so do you!



Best Yoga Poses For Knee Pain Relief

Relieving knee pain is a long-run game. It wont go away overnight, nor will yoga magically fix years of knee abuse. Thats right- you can abuse your knees with a sedentary lifestyle, running on concrete, neglecting your leg muscle building, or lack of flexibility. These yoga poses help you start awakening the knee-support-system we talked about above.

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How To Modify Yoga Poses For Knee Pain

Lets be honest: strengthening the muscles around your knees is great, but its not instant relief. It takes time to reverse improper alignment or weakened tendons.

What about those poses that feel great on your back but make your knees scream? Here are some tips for quick knee relief in common asanas

Happy Joints = Happy Yogi

11 Yoga Poses For Knee Pain Relief (Soothe + Strengthen ...

As you probably know, knee pain is a mega bummer for anyone with an active lifestyle or regular yoga practice. Be sure to share some of these tips with anyone you know suffering from knee pain.

Be gentle and patient with your joints as you awaken them back up and strengthen that knee-support-system in your legs. It helps to warm up a little bit before engaging in any deep yoga stretches. Notice when your knees tell you stop and respect that boundary so you dont cause any more issues.

Lastly, trust on those props and never be afraid to modify them during yoga classes. Every yogis body is different and there is no win in comparing our progress to others.


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Childs Pose Shown Here Is A Gentle Way To Stretch The Lower Back

Including yoga in your exercise routine can be helpful if you’re living with the symptoms of ankylosing spondylitis , like pain and stiffness in your back.

We dont have a cure for AS, so yoga and other nonimpact exercises are great options, says Melvyn A. Harrington Jr., MD, a professor of orthopedic surgery at Baylor College of Medicine in Houston.

Folks who have milder disease and dont have significant stiffness can do more yoga poses than someone who has advanced disease, Dr. Harrington notes.

For anyone, though, the expression “no pain, no gain” does not apply here you don’t want to add to any pain you’re already feeling, so you’ll want to start slowly and tailor the yoga poses to your abilities.

Best Yoga Poses For Knee Pain

Are you a regular victim of knee pain? Does it seem like a gigantic task to even climb an only stair? Pain in your knee joint can be annoying and is created due to the damaged tissues or vulnerable bones in your knee joints. Yoga can be helpful and is a simple way of decreasing pressure and gives immediate relief. Examine out this blog for the best yoga postures forknee pain you can do and manage the pain in your knees.


Here we have noted a few causes that produce knee pain.

  • Arthritis.
  • People who do high mobile activities like soccer players, bodybuilders, and athletes.

How Can Yoga Ease Knee Pain

Yoga has a unique place in India, as it is a simple way to tone and rejuvenate your muscles. If you are experiencing chronic knee pain, then that is affected due to the trauma of ligaments, knee capsules, muscles, coupled cavity, or other connective tissues. Yoga aids decrease the intense pain of the knee joint, and it is perpetually important to be cautious before you try any posture and how it influences your ailments.

Most backed Yoga Poses That Give Comfort To Your Knees:

Peer into the practical yoga postures that aid in lessening knee pain:

Bridge Pose :

How To Do:

Heros Pose :

How To Do:


Crocodile pose or also called Makarasana is one of the most useful yoga practices for knees that assist decrease inflammation in your knees manage the contractions. It frees you from your pain and is also rated one of the most suitable postures in yoga for knee pain.

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Best Yoga Poses For Knees

Just as many styles of yoga are different, not all yoga poses are created equal. Some can put strain on the knee and should be avoided.

Yoga poses that may help with knee pain include the following.

In yoga, it’s always important to listen to your own body. A pose that works for you may not work for someone else, and vice versa. However, here are a few tips for specific poses to avoid if you’re experiencing knee pain.

  • Avoid postures that are difficult for you to maintain proper alignment in. If you’re struggling, ask your teacher for a modificationa good teacher will have a number of alternatives that can help you gain the benefits of the pose without the risk.
  • Avoid poses that place the legs at uneven, awkward angles or place an extreme stretch on the knee joint, such as hero’s pose or child’s pose. Sitting on a block may make these poses more accessible , but don’t feel pressure to perform them if you experience discomfort.
  • Avoid poses that involve bending your knee to the side, like pigeon pose.

Half Lord Of The Fishes Pose

YOGA FOR KNEE ARTHRITIS PAIN | Knee Strengthening Exercises for Osteoarthritis

Ardha Matsyendrasana comes in several other names, including Half Lord of the Fishes Pose and Seated Twist Pose. No matter what you call it, though, this position stretches your lower back and opens up your hip.

As such, it can be great for reducing pressure off of the sciatic nerve and relieve symptoms such as pain behind the knee.

How to do Ardha Matsyendrasana:

  • Start by sitting on your mat with both legs straight in front of you.
  • Bend your right knee and cross it over your left knee, making sure that its bent enough to hinge on your thighs.
  • Fold your left knee under your right knee.
  • Cross your left arm over your right knee. Your hands can either be on the floor, on your left foots big toe, or at the side of your right butt cheek. Use this arm to pull your right knee close to your body which should then stretch your right glute while opening the left hip.
  • Increase the stretch by facing and twisting more to the right but dont overdo it.
  • Hold this for 10 breaths and repeat on the opposite side.
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    How Yoga Reduces Arthritis Pain

    Practicing yoga strengthens the muscles around an effected joint, stabilizing it and reducing pain. People with hip and knee pain should focus on strengthening a few critical muscle groups: the knee flexors , knee extensors , hip extensors , and hip abductors .

    Another reason strengthening these muscles is important: Say you have arthritis in your knee. The pain will likely cause you to put less weight on the joint and use it less. Over time, that lack of causes weakness in the surrounding muscles, which causes more pain. Whatâs more, when you use these muscles less, their range of motion is decreasedâ¦which causes more pain, which feeds right back into the cycle.

    The solution: Adding these six posesâwhich strengthen the muscles around the hip and kneeâto your practice.

    Natarajasana Lord Of The Dance Pose

    The pose: In this pose, the student balances on one leg, then grabs the other ankle to bring this into a forward balancing stretch.

    The problem: Not only is this a standing/balancing posture, but by reaching back to grab your free ankle and raise it above your hips, this stresses the hip and knee h3gaments.

    Modify by: Start in Mountain Pose, then slowly lean forward and do a gentle balance on one leg. Keep your leg straight, bend at the hips, and build strength with small forward bends, keeping your standing leg straight and strong.

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    Keep A Watchful Eye While Practicing

    Yoga is a potent practice, and like everything potent -you must ensure a necessary bit of caution. Inspite of the successful benefits of yoga, careless practices can further lead to injuries.

    • If you are someone with knee pain, then you must be careful with the type of yoga and yoga class you are choosing. Select slow-paced and long hold classes. Such classes will be injury-free for your joints, as well as, train your joints for balance and alignment.
    • It is also important to know your limits. You should not test the limits of a joint that is already suffering, rather go easy on it.
    • At any point, if you feel like you need to sit out a pose, do so without hesitating.
    • Similarly do not over-stretch your limits. If you are someone with knee pain, practicing yoga -know that tension in the muscle above the knee joint is normal, but the tension in muscles at the sides of the knee joint and below the kneecap is unwanted. That is when you need to halt your stretching.
    • And finally, if your body is unable to reach for a pose at all, then feel free to reach for props, supports, and modifications.


    Tips That Will Help Prevent Your Knee Pain During Yoga

    Yoga Essential Flow

    Despite suggesting you guys yoga for knee pain in old age, I would still suggest some prevention that would help you not to end up at the stage of doing the yoga poses for knee pain.

    These are the basic simple pretensions that someone would avoid at first but they actually do make a lot of difference. So here are some tips that you need to consider during regular practice.

    Keeping the knee straight

    One of the foremost prevention that we need to focus in keeping the knee straight while practicing. Try to work the poses keeping as straight as described in the pose to avoid any injury or twisting of your knee.


    Another tip for keeping your knee safe from any future pain is to perform a warmup session before entering the hardcore yoga sequence. This warm-up will subsequently loosen up your knee and leg muscles so they dont tear or get damaged during practice. In short, a small warm-up will enhance moveability.

    Starting with feet

    Start the practice with the standing positions at first to direct your spine, hips, neck, and leg muscles in accordance with one another. This will also help you know any stress points of your knees or legs. These standing poses can also account for some bending and twisting also.

    Avoiding hyperextension of knee muscles

    Go with your body signs

    Be a prop user

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    What Majorly Causes Knee Pain In Old Age

    Before hopping on to the remedies straight, we first need to know the major causes for knee pains in old age.

    • Arthritis can be one of the major causes in men and women of elderly ages. This is a condition that causes the swelling and stiffness of your joint with the passing age and usage.
    • Osteoarthritis is another type of acute arthritis and is the major cause of knee pain in elderly women. This diseases mainly tears or wears out your knee cartilage or knee cap that helps your move your knee painlessly.
    • A tear in your knee muscle can also cause some non-traumatic pain in your knee for a longer time. This tear can be due to a noninjury cause and as the bones weak with age this tear can be a result of more usage.
    • Tendinitis can be another cause of your knee pain without you being knowing the cause of it. It is usually called the jumper knee because your cam barely feels the pain when you are sitting normally bit it starts as you kick off with your workout.
    • Last but not the least, our dietary habits also serve the major portion of the people suffering from knee pain at an early age. Consuming so much soda or any other material that makes your bones and muscles weak and vulnerable to injuries is doing much harm.

    When Should You See A Doctor

    A doctors appointment might be required if you experience any of the following.

    • You feel as if your knee will give out or is unstable if you put weight onto it
    • You have marked knee swelling
    • In addition to pain, swelling, and redness in your knee, you have a fever.
    • Theres a large deformity in your knee or leg
    • You have excessive knee pain which is associated with an injury
    • You see an obvious deformity in your leg or knee

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    Best Yoga Poses To Get Rid Of Knee Pain

    Knee pain has been a bourgeois problem in people of almost all age groups. With a hectic schedule, insufficient nutrients, lack of physical exercise, and 9-5 desk jobs, people start experiencing knee pain even in their early 20s.

    We generally ignore the knee pain initially, taking it as a trivial problem. With time and ignorance, it can cause a lot of complications, even interfering with your day to day activities. There can be varied causes of knee pains from injuries to other medical conditions.

    Being ignorant towards your body pain will only worsen the condition! It is always better to work on the pains.

    The best part is that most types of knee pains can be easily cured at home with yoga. Regular Yoga will help strengthen the muscles around your knees and help in proper lubrication. Yoga for knee pain only consists of light stretches and bends, which will relieve the real pain and prevent any pain in the future.

    Yoga For Knee Pain In Old Age

    Top 6 Yoga Asanas for Arthritis – Beginners Yoga to Relief Joint Pain and Knee Pain

    Old age and bad knees go side to side with each advancing day of our lives. But despite your growing age factor, bad or paining knees can be your companion if you are in your earlier ages. Bad knees are basically termed for a condition of the knee that constrains the free movement of your knee. Here is what you can do about it and yoga for knee pain in old age is the remedy to improve and manage your knee problems.

    This immovability or soaring of the knee can be due to the weakening of the muscles around your knee or the medical conditions mainly arthritis. It is a type of joint disease that makes your joint stiff, weak, or immovable with time passing.

    Old-age women are more in contact with diseases like this.

    Will all such prevailing imbalances in your joints like knees, I here to suggest you the best home remedy that can be done at home. We are talking about yoga in bad knees cux what else could be more convenient than getting better at your own pace.

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    Upavistha Konasana Seated Wide

    The pose: Begin in a seated position on your mat, such as Staff pose Dandasana. Lean back sh3ghtly on your hands, then spread your legs as wide. Press your hands to the floor, walking your hands forward between your legs. Focus on moving from the hips and keeping your torso long. Rest on your hands, and continue reaching as far forward as possible. Hold as the body eases into the pose.

    Modification: Spread your knees as wide as you can, but dont strain to reach a 90-degree angle. Instead, focus on maintaining a strong breath, and easing into this pose as your body gains strength and flexibih3ty. Beginners can also use a towel, pillow, or block under their arms if you cannot reach your torso to the floor. For people with lower back injuries, sit up higher on a blanket or keep your torso more upright.

    Physical benefits:: This pose is a deep stretch for the inner thigh, supportive h3gaments, hamstrings, and lower backreleasing tension on the knee and supporting it in a neutral position.


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