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Yoga For Seniors With Bad Knees

Benefits Of Knee Exercises

YOGA FOR SENIORS WITH BAD KNEES – Chair Yoga For Seniors With Knee Pain

It is natural for pain to develop in our knees as we mature. Exercises will strengthen the muscles around your knees, so there will be less strain on your knees. They also allow the joint to keep moving, which adds to managing the pain.

It is best to be advised by a medical professional when you begin exercising, so that your programme of exercise is tailored to suit you and your knees. Generally, you should aim to exercise at least 30 minutes on five days a week. You can split your 30 minutes up during the day, to perhaps two sets of 15 minutes, or even three sets of 10 minutes.


Before beginning any new exercises, it is best to consult your doctor.

For each of the exercises described below, you should do a number of repetitions. Begin with 10 on each side and add to this as you get fitter.

If you feel any pain in your knee, stop the exercise and consult a medical professional.

What Is The Best Yoga Mat For Seniors

Many of us experience more joint pain and discomfort as we age, so the best yoga mats for seniors will provide a soft yet stable surface to cushion our pressure points without sliding all about. Weve tracked down the best yoga mats for bad knees, plus several other affordable accessories, such as kneeling pads and yoga gels , that can make all the difference in how you feel while moving and stretching.

With the help of this specific equipment, your knees should feel better in no time. Eventually, you may even be able to move on to a thinner yoga mat ideal for tougher balancing poses! Keep scrolling for Womans Worlds top picks for the best yoga mats and accessories for bad knees.

We write about products we think our readers will like. If you buy them, we get a small share of the revenue from the supplier.See more of our best product recommendations.

Warrior 2 Virabhadrasana 2

  • Step 1:Stand at the front of your Yoga mat, exhale and drop the left foot back. Keep the toes of the right foot pointed forward towards the front of the Yoga mat, turn the left foot outwards slightly, roughly to an 80-degree angle. Align the right heel to the arch of the left foot. Keep the left leg straight, with a small micro-bend in the left knee.
  • Step 2: Bend into the front leg, so that the knee is directly over the ankle, and open up the hips so that they are parallel to the long side of the Yoga mat.
  • Step 3:Keep the torso vertical, raise and stretch the arms out to the sides, parallel to the ground and the long side of the Yoga mat. Draw the shoulder blades together to open the chest, keep space between the ears and the shoulders. Gaze toward the middle finger of the right hand.
  • Step 4: Engage the core, and focus on full breaths. Focus on pressing through both feet equally, along with engaging the leg muscles, especially those around the knee. Draw the inner thighs up and outwards to open up the hips. Repeat on the other side by starting with the right leg back first, hold each side for an even amount of time.

Variations: If looking towards the right-hand feels uncomfortable on the neck, keep the head and torso aligned and look towards the side of the mat to avoid any pain.

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Warrior 1 Virabhadrasana 1

  • Step 1: Stand at the front of your Yoga mat, exhale and drop the left leg back. Keep the toes of the right foot pointed forward towards the front of the Yoga mat, turn the left foot outwards slightly, roughly to a 45-degree angle. Keep a little space in between the heels, so they are not inline this helps to square off the hips. Keep the left leg straight, with a small micro-bend in the left knee.
  • Step 2:Bend into the right knee so that the knee is directly over the ankle, and square off the hips so that they are parallel to the short side of the Yoga mat. Draw the right hip backward.
  • Step 3: Keep the torso vertical, inhale and raise the arms overhead. Draw the shoulder blades together to open the chest, keep space between the ears and the shoulders. Gaze up toward the thumbs.
  • Step 4: Draw the lower belly in towards the spine, and breathe deeply. Keep the breath flowing, and focus on pressing through both feet equally, along with engaging the leg muscles, especially those around the knee. Repeat on the other side by starting with the right leg back first, hold each side for an even amount of time.

Variations: You can keep the palms together or open overhead. The traditional alignment is to have the heels in line, however, it helps women to keep space in between the heels to allow the hips to square.

If this is uncomfortable on the back knee, then try raising up onto the ball of the foot, which could alleviate pain in the knee.

What Type Of Yoga Is Best For You

Chair Yoga

If you have arthritis, yoga may help relieve your joint pain and stiffness. Chances are that there are several yoga studios near your home or workplace, each offering a variety of classes. If you dont know a downward dog from a warrior pose, learning about different types of yoga can help you chose which class is best for you.

Yoga can offer a gentle exercise alternative for those with arthritis. See:Tai Chi and Yoga for Arthritis

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Preventative Tips For Knee Strengthening Exercises

Maintain a Healthy Weight

Every step someone takes puts pressure on their knees. Walking requires the tendons, ligaments, and muscles to carry out specific movements. Cartilage in the knee, called the meniscus, helps to absorb the impact felt during each step, stumble, or shock.

Having excess body weight can add pressure and impact to not only the knees but the entire body. Being overweight is one of the leading causes of physical injury and health decline. The Department of Health at Harvard University suggests losing weight or sustaining a healthy weight as one of the best ways to prevent knee ailments among seniors.

Have a Regular Workout Routine

Exercise is not about how much you can handle. Its about being consistent and deliberate with your health. Including knee exercises in your regular workout routine will help them age well with you, preventing early deterioration and injury.

Healthy habits are key to overall health! Make it a regular thing, like bathing or brushing your teeth. Aim to exercise 3-5 times per week.

Avoid Injury

With any physical fitness routine, its essential to know what proper form looks and feels like. When performing an exercise, there is a right and wrong way to carry out each movement.

Doing a stretch or a strengthening exercise the wrong way can cause damage to your body. Before doing new or more challenging exercises, make sure you have someone who can guide you in proper form to prevent injury.

Stretching and Mobility

Weak Knees Or Something Else

Knees are something most of us dont really think about until we start to have issues with them.

Since the knee joint is one of the large joints of the lower body alongside the hip joint and the ankle joint, it has to handle enormous amounts of stress and forces.

Our legs are a marvel of nature when you think about what they are capable of. The positions they can reach, the force they can produce and the endurance they can sustain when trekking long distances.

All that comes with a price. Since the muscles around the knee and hip joints are the strongest muscles in the human body, the joints have to handle huge amounts of stress.

Just like a mechanical joint, there is also a need for lubrication, otherwise, friction will lead to reduced performance and wear. And just like the mechanical joint in a machine, rust and debris can build up, causing the joint to malfunction.

These are simple metaphors of several ailments of the knee that can cause pain, lack of mobility, and severely reduced performance.

These include injuries like ruptured ligaments and torn cartilage and medical conditions like arthritis, gout, and even infections. There are many things that can go wrong within the joint, some more serious than others.

The common thing with many of these ailments is that they might not respond well to strengthening the muscles and ligaments around the knee joint. This is why its very important to get a proper diagnosis before trying to treat knee pain on your own.

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The Ten Best Chair Yoga Moves

The beautiful thing about chair yoga is that you can adapt it to your needs. The chair you use is of little importance, so theres no need to buy a specialized seat to do your workout. One word of caution is that you dont want to use a seat on rollers, like your office chair.

Chairs that move around have the possibility of causing you to fall and get hurt. However, just about any other seat can be used for this workout. If you are a shorter person, you may have problems putting your feet firmly on the ground. So you might need to use blocks to give your feet a firm foundation.

If youre ready to get started, here are ten basic chair yoga moves you can do.

Are Bad Knees A Legit Excuse To Skip Training

Chair Yoga | Exercise for Bad Knees, Hips, Home Stretching for Seniors

No, they are not. As we have seen above, there are many workouts that can help you lose weight and keep your muscles strong even without or fully involving the knee. Training, albeit slower and more controlled, can help heal knee arthritis and strengthen weak knee muscles. Before you try any of the above workouts, be sure to talk and seek advice from your doctor.

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The Worst Exercises For Bad Knees

The worst exercises for knees may depend on the knees in question, Woods says. It truly depends on the individual, the surface, the shoes, and the fitness level.

Thats why its always a good idea to talk to your doctor or physical therapist about which types of movement you absolutely shouldnt be doing. Still, there are a few exercises that anyone with bad knees should shun, Ebner says, including the following.

Tips That Will Help Prevent Your Knee Pain During Yoga

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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Best Yoga Mats For Bad Knees To Protect Your Joints

Do your cat-cows in comfort!

As we get older, its important to keep ourselves active, even if that means embracing lower-impact exercises, rather than the heavy-duty training we might have done in our younger years. Yoga is an exercise thats known to have massive health benefits, but if you have bad knees, some of the poses may seem nearly impossible. Luckily, there are many ways to lessen the stress you put on your knees during yoga, beginning with the best yoga mats for bad knees.

Exercises To Avoid If You Have Knee Pain


While we have extensively covered the best workouts for bad knees, there are several workouts that should be avoided as they may cause further knee pain and injury. They include:

  • Full/Deep squats
  • Lunges
  • Running or jogging
  • Full-arc extensions. These apply constant pressure on the anterior cruciate ligament and can make your knee cap slide unnaturally to the left or the right .

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Final Thoughts On Mastering Chair Yoga

Many yoga studios across the country have classes divided into experience levels, and some even include the chair methods for those with limited mobility. When you have knee pain, you may feel like exercise is not possible.

However, when you learn how to modify yoga and other workout routines, you will discover that you can still get what your body needs without causing you more discomfort.

This ancient exercise has been around for more than 5,000 years and isnt going anywhere. Its one path to better health that works well for people from all walks of life.

What is your favorite pose, and do you find the chair yoga helpful to you during times of inflammation and knee pain?

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.

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To Help Your Knees Strengthen Your Hips

In many cases where a person has painful knees, one of the root causes is weak hips. The hips support the knees and, if theyre weak from sitting too much and not exercising, your knees will suffer due to this lack of support. Strengthening your hips will thus help your knees quite a bit. These next few exercises will help you to get stronger hips and lower your knee pain considerably in most cases. NOTE: Some of these exercises would be better on an exercise mat or a floor with padding or a rug.

Tips For Practicing Yoga If You Have Bad Knees Or Arthritis

Chair Yoga | Home Exercise for Seniors, Bad Knees, Bad Hips, Senior Stretching

Yoga for beginners is really an exciting time. It is a fun and relaxing activity you can enjoy. Yes, having an injured knee can be a struggle. There will be moments when you roadblocked yourself by asking, Can you do yoga with bad knees? And thats normal. Just remember to get back into a positive mindset.

Give yourself allowances. If you are not ready to move your knees, thats okay. When youre ready to start again with the first pose, remember these tips:

  • No Pressure When attempting any pose, remember not to exert too much pressure on your knees. You can use blankets or pillows for extra cushions to help you relieve the pressure.
  • Dont Overdo It Take it slowly each time. Its okay if you cant strike the pose the first time. Allow your muscles to stretch out and get used to it first. Take a few seconds, every time. As you continue to progress, you will begin to test your body if you can lengthen the pose. And dont forget to breathe!
  • Alignment Is Important Be mindful of how your body is aligned. It is important that whenever you bend your knee, you dont overshoot past your toes or bend too far. Remember, if you feel any pain, dont push it. Its your body telling you to take it easy.

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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.


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