Saturday, May 28, 2022
HomeExclusiveYoga For Knees And Hips

Yoga For Knees And Hips

Jillian Michaels’ Guide To Stretching

Yoga For Low Back, Hips and Knees With Kat Tillinghast

Types of Yoga for Hip Pain

Experts recommend that people using yoga for hip pain perform more gentle forms of the therapy that focus on postures and breathing.

  • Hatha yoga. This is one of the most popular forms of yoga in the United States, and the type most associated with yoga for hip pain. People participating in Hatha yoga slowly perform a series of gentle stretches, flowing calmly and effortlessly between each pose. As participants perform yoga for hip pain, they breathe slowly and deeply, an act of meditation that relieves stress and can help alleviate chronic strain.
  • Bikram yoga. Also known as hot yoga, Bikram yoga can help with hip pain. A series of postures are practiced in a room heated to about 100 degrees Fahrenheit. The heat helps warm muscles, ligaments, and tendons, allowing them to stretch more easily.

Doctors do not recommend the more strenuous forms of yoga that focus on strength training over meditation and gentle stretching. Ashtanga yoga, or power yoga, is one such form, providing a physically intense workout in which the person constantly changes positions. Iyengar yoga focuses on holding positions for long periods of time, an activity that might not be good for your hip pain.

Getting Started With Yoga for Hip Pain


Benefits Of Yoga For Knees

Studies have shown that repetitive, high-impact exercises like soccer and weightlifting can make knee pain worse. These activities are hard on the joints and can increase the risk of joint injury and osteoarthritis, which causes pain, stiffness, and restricted joint movement later in life.

In contrast, research has shown that yoga is helpful for the joints in the elderly and in people with conditions that cause chronic knee pain. Yoga can improve mobility, walking speed, and posture in older adults. It also has a positive impact on the flexibility of the knee flexorsthe muscles that help the knees bend and extend.

Yoga has been proven to reduce pain and stiffness in people who experience chronic knee pain, such as in the case of muscular dystrophy and rheumatoid arthritis. Yoga can be especially therapeutic for people with knee osteoarthritis, resulting in less pain and better mobility in this population. Regular yoga practice can therefore help those with arthritis become more active and experience improved quality of life.

How To Keep Your Knees Safe In Hip

View more

A lot of people turn to yoga after an injury with good reason. Some turn to yoga to counteract the effects of miles and miles pounding the pavement, or when an overuse injury prevents them from training the way they usually do.


Yoga can do so much good for your body if practiced consciously, so it’s important to keep our bodies safe.

Its easy to compromise the knee joint in hip openers as were sometimes asking the knees to twist or simply move in an unusual way. So to help a yogi out, weve pulled together a couple of tips and tricks to keep em safe in hip-opening yoga poses.

You May Like: Bikram Yoga Pregnancy

Tight Hips Are Not Friendly Neighbors

Tight hips can be equally as bothersome for the knee. When the large hip muscles are tight they restrict the hips varied and necessary range of motion. The movement instead gets shunted along the kinetic line, sometimes up to the vertebral joints in lower back, sometimes down in the knee, and sometimes in both directions! The knee and lower back joints are much smallerthan the hip and not well designed to share the load. The knee in particular doesnt like being moved too far out of its usualflexion/extension range of motion.

Downward Facing Dog Twist

Healthy Hips and Knees

Downward facing dog with a twist is the second holistic pose in this list, alongside the bridge pose. The normal downward facing dog itself is a pose with benefits like, improved blood circulation, enhanced nervous functions, heightened musculoskeletal strength, and much more. Adding the hip twist to the pose, focuses each of its benefits specifically towards the hip region.


  • Get down on all fours, hands and knees
  • Keep your legs hip width apart.
  • Ensure your wrists are exactly below your shoulders and your knees below your hips.
  • Lift your knees off the floor and push upward and backward with your buttocks.
  • Push back till you can straighten your hands and stretch your upper back, and straighten your legs and knees.
  • Push your chest downward and without breaking your knees, place your heels back on the floor.
  • Now Twist your torso and turn to your right to touch your right foot with your left hand.
  • Hold the twist for 2.3 breaths and return to the centre position.
  • Twist your torso to your left and touch your left foot with your right hand.
  • Hold the twist and take 2-3 breaths.
  • Repeat the twist for 2-3 rounds and release.

You can practice the downward stretch and the downward stretch twist as two separate yoga poses, that will benefit you as well. In such a case, you can place a yoga block under your heels during the twisting pose.

Read Also: Can Yoga Make You Toned

Wall Sit Or Supported Chair Pose

This pose aims to strengthen the quadriceps, hamstrings, and abductors as it increases blood flow to the lower part of the body, which helps to bring fluidity to your movement.

While Chair Pose is normally practiced away from a wall, a supported practice works as an excellent yoga pose for knees to build strength and stability.

Lets try it:


  • Start by placing your feet hip-distance apart with your back to a wall
  • Lean your entire back against the wall and begin to slide down until your knees and ankles are parallel with each other
  • For additional support, use your hands, placing them against the wall as you start to bend your knees
  • Once you have reached a point of comfort, begin to place your hands on your thighs or reach your arms toward the ceiling
  • Hold for three to five breaths, then ease yourself back up
  • Repeat several times, focusing on your breath

Keep Your Knees Safe During Yoga

If you want to practice yoga but struggle with knee pain, its a good idea to support your body with props. Props play a variety of roles in yoga, and they can be used to modify poses and make them more accessible and comfortable if you’re experiencing knee pain.

  • A thick yoga mat: Thicker yoga mats provide more cushion between you and the floor, which is helpful for when your knees are on the ground. Beware of mats that are too cushioned, however, since they can make it harder to balance on. If you have trouble placing your knee directly on the floor in a pose that requires kneeling, folding your mat over to double the padding beneath your knee can help.
  • Blankets: Yoga blankets or bath towels are a great way to add cushion to your practice and make poses more comfortable. For example, a blanket can be rolled up and tucked between the glutes and ankles while in child’s pose to broaden the angle of the bent knee and reduce discomfort.
  • Yoga blocks: Blocks are a great addition to any yoga practice, because they bring the floor closer to you and help you explore poses without overextending yourself. If sitting cross-legged on the floor is uncomfortable, for example, sitting on a block can alleviate pressure.

Also Check: Can You Do Yoga After Botox

Bridge Pose Setu Bandhasana

  • Step 1: Lie on your back on your yoga mat. Bend the knees, bring the feet towards the glutes, parallel and hips distance apart.
  • Step 2: Keep the arms on either side of the torso, and press the palms into the mat. Inhale and lift the spine upwards, using the stability of the feet, hands and shoulders.
  • Step 3: Engage the quadriceps, and keep the legs parallel to each other. Lift the glutes until the quadriceps are almost parallel to the floor. Lift the back and hips as far as is comfortable, until the chin meets the chest, draw the shoulder blades together to open the frontline of the body.
  • Step 4: Focus on deepening the breath, along with keeping the weight evenly distributed throughout the feet. Once in the posture do not turn the head side to side, to protect the neck.

Variation: If you feel this is uncomfortable on the neck, you can lay on a folded blanket keep the top of the blanket in line with the shoulders so that the neck is free from compression. To deepen the bridge pose you can clasp the hands behind the back, which helps to open the chest further.

Benefits: Bridge pose is great for spinal mobility, balance and strengthening the legs and shoulders.

Accumulation Of Tense Vitality

Gentle Yoga Flow HIP OPENER for BAD KNEES

You should have usually heard that stress from emotional trauma or another bodily or emotional stress triggered in day by day life will get saved within the hips. Effectively, this tense vitality is exactly getting saved within the psoas muscle groups. And when this vitality will get gathered, it causes tightness and pressure which can end in lack of flexibility and mobility.


Read Also: Yoga Teacher Training Palo Alto

A Complete Yoga Sequence For Bad Knees

Many people suffer from bad knees for different reasons.

Those reasons could be from an injury, genetics, arthritis or something else.

Often times with bad knees, individuals think that avoiding exercise is the best option but that is not always the case.

Exercise is extremely helpful when recovering from an injury or even dealing with arthritis, you just have to know which exercises are right for you specifically.


In my opinion, yoga is the answer, as it is for most ailments and tragedies that life throws at us.

Yoga is for everyone and anyone, especially for anyone with injuries or stiff joints because it seems for every pose there is a modification of that same pose.

Yoga is meant to heal the broken and to walk the lost home.

Sometimes when individuals are halted because of an injury they feel broken or lost.

If you fall into one of these categories, weve created a specific yoga sequence for bad knees .


This article will provide recommendations for yoga poses for bad knees, yoga poses for arthritic knees, poses to avoid if you have bad knees and teach you how to keep your knees from hurting on the yoga mat.

Extended Side Angle Pose

Hamstring strengthening is an important principle in improving muscle strength and decreasing pain in people with hip arthritis. Extended Side Angle places the front hip into abduction and external rotation, allowing for increased activation of the hamstrings. This change in the center of gravity, when compared to Warrior I, minimizes the activation of the hip adductor muscles and offers more potential for strength gains in the posterior leg muscles. Isometrically pull the front knee toward the trunk to activate the hamstrings.

Start in Warrior II Pose, with the left foot forward. Place the left forearm onto the left thigh, or the left hand to the floor or on a block outside your foot. Extend the right arm over the right ear to feel the extension in your right side body. The palm faces down to the ground with the fingers extending out in front of you. Extend both sides of the waist to reach out and over the front thigh. Engage the abdomen to protect the spine and side. Your gaze can extend toward your right hand, to the ground, or straight forward, depending on which is most comfortable for your neck. Hold for 5 breath cycles. To exit the pose, turn the torso to the mat to frame the left foot with your hands, and step back to Downward-Facing Dog Pose before switching sides.

Also Check: Yoga Pants Boots

Yoga For Tight Hips And Knee Injuries

If your hips are tight, it makes sense that you increase the likelihood of injuring your knees. Running, jumping, pivoting and acrobatic end-zone catches or goal shots put a lot of pressure on the hips.

Lets stop and think for a moment: If you get hit on the football field, for example, the energy of the body hitting you has to be absorbed somewhere in your body. And if your hips lack suppleness and dont give in to this energy at all, then the energy will go to the point of least resistance the very vulnerable knee joint.

A flexible hip will not always avoid a devastating knee injury, but it’ll help a lot! So lets talk about keeping the hips open and a safe for long life for your knees.

The yoga poses I recommend below will:

  • Open the hip in external rotation, which will also involve the glutes
  • Work internal rotations to help avoid medial strain
  • Stretch the groin and inner thigh
  • Address the hamstrings
  • Elongate the quadriceps
  • Deepen the elasticity of the hip flexors

Tight thigh, hip, and calf muscles are possible causes of overuse knee injuries. We want to open the hips and release an essentially locked-in pelvis to relieve the knee. Aside from protecting the knee, having open hips will free up your stride and improve your form for more efficient movement on the field, court or mat. Also, lets remember the formula for power yoga for sports: strength + flexibility = power. So strengthen these muscles of the hips, too.

Fire Log Yoga For Wider Hips

Yoga for Healthy Knees, Hips and Ankles: 3 Ways to Prop ...

Start this pose by seating on the mat and put your left foot on top of your right knee, and push your right foot under the left knee. Next, press your hips down, and keep your chest open with a straight spine. Now, exhale and lean your torso to the front to keep the pose strong. Hold for 60 seconds then switch to the other leg.

You May Like: Do Yoga Balls Help Induce Labor

Yoga For Knee Pain: 6 Poses To Relieve Discomfort

Yoga can be incredibly effective at alleviating knee pain, arising from muscular imbalances. This is especially prevalent amongst runners, cyclists and mountain bikers. We can stretch the muscles that are tight, strengthen those that are weak, get the knees reacquainted with safe, diverse movements and calm the central nervous system.

Please remember that this article is not intended as a substitute for seeing a skilled physical therapist to gain an accurate diagnosis and treatment plan for your specific issues.

Yoga Poses To Avoid If You Have Bad Knees

Although yoga is great for injured and non-injured individuals, some poses should be modified if you have and knees or a knee injury. Childs Pose, Hero Pose, One-Legged King Pigeon Pose, Yogi Squat and Bound Angle Pose should all be modified for bad knees because of the strain that is put on your knees.

You dont want to cause future injuries. Luckily with each yoga poses there is, a modification exists. These poses can still be done if you have bad knees, just be sure to do the modified versions.

You May Like: Adam Levine Yoga Workout

Tightness Attributable To Sitting For Lengthy Hours

The distinctive facet of this muscle is that it contracts or the fibers within the muscle tissue shorten while you sit and stay in that manner until the time you arise.

So should youre sitting for an extended hour, its sure to trigger tightness and accumulate stress. This tightness can result in again ache, hip ache, and diminished mobility.

Best Yoga Poses To Relieve Hip Arthritis

Modifications for Yoga Poses – Knees, Hips, Wrists, Ankles

Hip arthritis can range from annoying to downright painful and debilitating. Since theres no cure for arthritis, you may think that theres nothing you can do to naturally relieve your pain. Its a common assumption that you should refrain from exercise as it may make things worse. Fortunately, you do have natural options when it comes to hip arthritis pain relief, and they include certain yoga exercises. Read on to discover the best yoga poses to relieve hip arthritis.

Recommended Reading: Double Chin Yoga

What Gets In The Way Of A Comfortable Half Lotus

Activities that westerners commonly do, like prolonged sitting and sports such as running and cycling, tighten the muscles around the hips. That can get in the way of all of those factors coming together. The main muscles that tighten and restrict rotation at the hip joints are the gluteus minimus and medius, as well as the deep six lateral rotators to some degree. Its not limited to these, but these are the most common culprits.

The other thing that can get in the way is how we set up a half lotus pose, or in other words, the technique that we use to get into the posture. If we just reach out and grab the foot to bring it on top of the opposite thigh, we can actually inadvertently create internal rotation at the knee joint. This is the opposite of what we really want. We are looking for a little external rotation at the knee joint to create maximum comfort in this pose. But, it really starts at the hip. If the muscles around the hip joints are not open and able to create a sufficient amount of external rotation, you will simply load more stress into the knee joint.

Have You Tried A Private Yoga Class Before

Our team of highly trained, knowledgeable yoga instructors can work with you to help reduce your hip pain!

Online private yoga classes are now available! Experience amazingly effective yoga classes with top-tier yoga instructors. On your schedule, from the comfort of your home, designed around your goals. Try it today!

Disclaimer: Always consult your health care provider and obtain full medical clearance before practicing yoga or any other exercise program. Yoga should be practiced under the direct supervision of a qualified instructor as doing so may reduce the risk of injuries. Contact us today to learn how we can send an instructor to your home or workplace. Not all yoga poses are suitable for all persons. The information provided in this blog and website is strictly for reference only and is not in any manner a substitute for medical advice or direct guidance of a qualified yoga instructor. Yoga Beyond The Studio LLC, the author, and editors assume no responsibility or liability for any injuries or losses that may result from practicing yoga or any other exercise program. We make no representations or warranties with regards to the completeness or accuracy of information on this website, or any linked websites.

Read Also: Hot Yoga Vinyasa Calories Burned

RELATED ARTICLES

Popular Articles