9 Yoga Poses For Knee Pain

Yoga can be incredibly effective at alleviating knee pain which is especially prevalent among runners, cyclists and mountain bikers. Certain yoga poses can help stretch the muscles that are tight by strengthening those that are weak and get the knees reacquainted with safe and diverse movements. It’s important to focus on alignment in these poses to avoid causing further damage to the knee pain. Here are 9 Yoga Poses for knee pain.

9 Yoga Poses for Knee Pain:

9 Yoga Poses for Knee Pain
9 Yoga Poses for Knee Pain

1_Extended Triangle Pose:

Extended Triangle Pose or Utthita Trikonasana is a standing yoga pose that stretches and strengthens various muscle groups. It is very effective for knee pain.

How to Practice Extended Triangle Pose:
  • Stand at the top of your mat with your feet about a leg distance apart.
  • Turn your right foot out so your toes are pointing to the short edge of the mat and turn your left toes in about 45 degrees.
  • Engage your legs and roll the right thigh out so the right knee is in line with the first two toes.
  • Lengthen through both sides of the waist by drawing your lower belly in and up and lift your arms parallel to the floor.
  • Inhale as you reach to the right by extending your body over your right leg and shifting your hips towards the back of the mat.
  • Exhale as you bring your right arm down by placing your hand either on the leg, the floor or a block. Rotate your ribs towards the ceiling.
  • Point the left arm straight up to the ceiling by handing in line with your shoulder palm facing forwards.
  • Lengthen through the sides of the neck by keeping your neck in line with your spine. Look straight ahead or up at your left hand.
  • Hold the pose for 3-6 slow deep breaths and repeat on the other side.
Benefits of Extended Triangle Pose:
  • Strengthens the legs, feet and ankles.
  • Stretch the hips, groins, hamstrings, calves and spine by opening the chest and shoulders and stimulating the abdominal organs aiding in digestion.

2_Mountain Pose:

Mountain Pose also known as Tadasana is a foundational yoga pose that is commonly used at the beginning of a yoga practice and is the foundation for most standing asanas. It is a basic standing pose that promotes balance and core strength and is very useful in the relief of knee pain.

How to Practice Mountain Pose:
  • Stand with your feet together or hip-width apart.
  • Lift up the toes and  spread them wide and place them back on the floor.
  • Feel your weight evenly balanced through the bottom of each foot by not leaning forward or back.
  • Lift up through the crown of your head by lengthening your spine and engage your abdominal muscles.
  • Relax your shoulders and arms by your sides with your palms facing forward.
Benefits of Mountain Pose:
  • Mountain Pose helps you find alignment by stacking your shoulders, hips, knees and ankles by promoting good posture and body awareness.
  • The pose engages your leg muscles, abdominal muscles and core by leading to increased strength and stability.
  • Mountain Pose helps improve balance and poise which can be beneficial for daily activities and other yoga poses.
  • .Regular practice of Mountain Pose is known to stimulate the Muladhara Chakra which balances the functions of your large intestines and adrenals.
  • The pose strengthens the tendons and ligaments of the feet by helping to reduce the effects of flat feet.

3_Half Moon Pose:

Half Moon Pose also known as Ardha Chandrasana is a challenging standing yoga posture that tests your balance and strength.it is very efficient for the relief of knee pain.

How to Practice Half Moon Pose:
  • Begin in a standing position with your feet wide apart.
  • Extend your arms out to the sides at shoulder-height.
  • Turn your left foot in slightly and your right foot out to the left.
  • Bend your right knee by keeping your left leg straight and shift your hips towards the back of the mat.
  • Reach your right hand towards the floor either with your fingertips or the palm.
  • Lift your left arm up towards the ceiling by keeping your gaze on your raised hand.
  • Ensure your spine is straight and your neck is aligned with your spine.
  • For an extra challenge gaze out towards the side or up towards your raised hand.
Benefits of Half Moon Pose:
  • Engages the core muscles to find a stable sense of balance and stability.
  • Challenges and improves strength, balance and flexibility while also enhancing mental focus and concentration.
  • Engages and stretches various muscle groups including the quadriceps, glutes, hamstrings, calves, back, arms, neck and shoulders.
  • Promotes chest and shoulder expansion which can be beneficial for posture and respiratory function.
  • Engages the core to find a stable sense of balance and stability by impacting the internal organs and bringing hormonal balance.

4_Childs Pose:

Child’s Pose also known as the Balasana is a restful and gentle yoga pose that is often used as a transitional pose between more challenging poses. It is known for its stress-relieving and calming properties.

How to Practice Child’s Pose:
  • Begin on your hands and knees with your big toes together and your knees slightly wider than your hips.
  • Gently push your hips back toward your heels and separate your knees slightly wider than your hips.
  • With your big toes together your legs will form a V shape.
  • As you exhale lay your torso between your thighs by resting your forehead onto the mat.
  • You can also extend your arms forward by reaching towards the front of the mat or rest your arms on the floor alongside your torso and palms up by releasing the fronts of your shoulders toward the floor.
  • Allow the weight of the shoulders to pull the shoulder blades wide across your back.
  • Stay in the pose for anywhere from 30 seconds to a few minutes by focusing on your breath and relaxing your body.
Benefits of Child’s Pose:
  • Gently stretches the hips, thighs and ankles.
  • Relieves stress, fatigue and anxiety.
  • Improves mental focus.
  • Relieves back and neck pain.
  • Relaxes the muscles on the front of the body.
  • Passively stretches the muscles on the back of the body.

5_Chair Pose:

Chair Pose also known as the Utkatasana is a standing yoga posture that tones the entire body by particularly the thighs. It is very efficient for knee pain.

How to Practice Chair Pose:
  • Begin in Mountain Pose with your feet together or hip-distance apart for beginners.
  •  Inhale and raise your arms above your head perpendicular to the floor with your palms facing each other.
  •  Exhale as you bend your knees by bringing your thighs as parallel to the floor as they can get. Your knees will project out slightly over your feet and your torso will form approximately a right angle over your thighs.
  •  Draw your shoulder blades down your back and engage your core muscles to support your lower back.
  •  Keep your breath smooth, even and deep. If your breath becomes shallow or strained back off a bit in the pose until breathing becomes easier.
  •  Spin your pinky fingers toward each other so your palms face each other by rotating your arms outward through your thumbs.
  •  Gaze directly forward or tilt your head slightly and gaze at a point between your hands.
  •  Hold the pose for several breaths and then inhale as you straighten your legs and come back to Mountain Pose.
Benefits of Chair Pose:
  • Strengthens the thighs and ankles, while toning the shoulders, butt, hips and back.
  • Stretches the Achilles tendons and shins, and is known to be therapeutic for flat feet.
  • Tones your digestive organs and heart.
  • Increases the heart rate, promoting cardiovascular health.
  • Improves posture and balance.

6_Supported Bridge Pose:

Supported Bridge Pose or Setu Bandha Sarvangasana is a restorative yoga pose that offers a wide range of benefits. It is very efficient in the case of knee pain.

How to Practice Supported Bridge Pose:
  • Lie on your back with your knees bent and feet flat on the floor.
  • Place a yoga block or bolster under your sacrum the bony part at the base of your spine.
  • Adjust the block or bolster so that it supports your pelvis and lower back comfortably.
  • Extend your arms out to the sides with your palms facing up.
  • Close your eyes and breathe deeply by allowing your body to relax and release tension.
  • Stay in the pose for several minutes by focusing on your breath and allowing your body to fully relax.
Benefits of Supported Bridge Pose:
  •  Supported Bridge Pose can help relieve back pain and discomfort especially when practiced with the support of props such as a block or bolster.
  • The pose can help improve digestion, respiration and circulation and it may also help reduce “heaviness” in the abdomen and reproductive system.
  • Supported Bridge Pose is said to nourish women’s health at all life stages by including during menstruation, pregnancy and menopause.
  • The pose gently stretches the chest, shoulders and abdomen while also strengthening the mid- to upper-back muscles and buttocks.

7_Easy Seat:

Easy Seat also known as Sukhasana or sitting cross-legged is a foundational yoga pose that offers various benefits. It is very good for the knee pain.

How to Practice Knee Pain:
  • Sit on your mat with your legs crossed one in front of the other. Rest your hands on your lap.
  • Straighten your spine and stack your shoulders directly over your hips, tuck your chin and gently engage your abs to support your lower back and relax your hips.
  • Stay in the pose for a few minutes before switching legs.
Benefits of Knee Pain:
  • Opens up the hips.
  • Stretches the ankles, knees, hamstrings and groin.
  • Strengthens the muscles that support the spine.
  • Improves posture.

8_Low Lunge Pose:

Low Lunge  also known as Anjaneyasana is a yoga pose that stretches the thighs and groins and opens the chest. It provides recovery post-workout and boosts energy while consciously working to improve posture and is very efficient in relieving knee pain.

How to Practice Low Lunge Pose:
  • From Downward-Facing Dog (Adho Mukha Svanasana) exhale and step your right foot forward between your hands by aligning the right knee over the heel.
  • Then lower your left knee to the floor and keeping the right knee fixed in place.
  • Slide the left back until you feel a comfortable stretch in the left front thigh and groin.
  • Turn the top of your left foot to the floor.
  • Inhale and lift your torso to upright.
  • As you do sweep your arms out to the sides and up perpendicular to the floor.
  • Draw the tailbone down toward the floor and lift your pubic bone toward your navel.
  • Lift your chest from the firmness of your shoulder blades.
Benefits of Low Lunge Pose:
  •  Low Lunge stretches the hip flexors, quadriceps and groin muscles which can help improve flexibility and range of motion.
  • The pose can help open up the chest and shoulders which can be beneficial for posture and respiratory function.
  • Low Lunge strengthens the legs especially the quadriceps and glutes which can help improve balance and stability.
  • The pose can help alleviate lower back pain and discomfort especially when practiced with proper alignment and posture.
  • Low Lunge can help improve mental focus and concentration by making it a beneficial pose for athletes and runners.

9_Camel Pose:

Camel Pose also known as the Ustrasana is a backbend that stretches the whole front of the body. It is performed on the knees and is often used as preparation for deeper backbends and is very good for the knee pain.

How to Practice Camel Pose:
  • Kneel on the floor or a yoga mat with your knees hip-width apart and your thighs perpendicular to the floor.
  • Place your palms on your hips and keep your outer hips as soft as possible. Make sure your soles face upward and your toes are touching the floor. Your back should be straight, and you should feel a slight stretch in your back muscles.
  •  As you inhale engage your lower belly and lift your gaze by beginning to bend backward.
  •  Gently arch your back by lifting your chest and shoulders toward the ceiling. Keep your neck neutral or slightly bent and avoid straining your neck or tightening your throat.
  • Maintain the pose for 30 seconds to a minute by breathing deeply and calmly .
  • As you exhale slowly come out of the pose by lowering your chest and head back to the starting position.
Benefits of Camel Pose:
  • Camel Pose stretches the ankles, thighs, groins, abdomen, chest and throat
  • It can also stretches the deep hip flexors (psoas).
  • Camel Pose strengthens the back muscles, the back of the thighs and the buttocks (glutes).
  • Practicing Camel Pose can help improve posture by opening up the chest and shoulders.
  • Camel Pose stimulates the organs of the abdomen and neck by improving digestion and respiration.
  • Practicing Camel Pose daily can be a great way to relieve neck and back pain caused by slouching in front of a computer or driving.

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