Yoga for knee pain relief: 10 poses to try to relieve discomfort

Knee pain can limit your mobility, disrupt your sleep, and reduce your overall work productivity. If you’re looking for a way to stop taking medications for persistent knee pain, here are some natural, long-term solutions that can provide relief. Incorporating yoga for knee pain into your regular fitness program can reduce these symptoms and improve your overall health. These yoga poses increase flexibility and help minimize inflammation. Regular practice will increase your range of motion, improve stability, and significantly reduce pain. You can also do it at home without gym equipment.

Yoga for knee pain: how does it help reduce discomfort?

Regularly practicing yoga for knee pain, which involves physical postures, breathing techniques, and meditation, is an easy and effective way to reduce discomfort, according to a study published in the journal Pros One. method and found it to be a mild and effective way to reduce knee pain. It also strengthens the muscles around the knee joint, increases flexibility, reduces inflammation, improves balance and posture, and develops the mind-body connection, which dramatically reduces pain and improves overall knee strength. You can improve your health. Specific yoga poses, adjustments, and mindful breathing techniques can be tailored to individual requirements and limitations, resulting in symptom relief and a greater sense of well-being.

Yoga for knee pain: 10 poses to try

Here are some yoga poses that are effective for knee pain, so give them a try.

1. Child’s pose (balasana)

• First, kneel on the floor with your knees hip-width apart.
• Gently lower yourself onto your heels and place your butt on your heels.
• Slowly lean your torso forward and place your forehead on the floor.
• Extend your arms in front of you with your palms facing down, or place your arms at your sides with your palms facing up.
• Close your eyes, take slow, deep breaths, and focus on relaxing your entire body.

Yoga for knee pain, especially this pose, especially stretches the lower back and lower back and relieves tension in the knees.

2. Downward-Facing Dog Pose (Adho Mukha Svanasana)

• Place your hands and knees together, hands shoulder-width apart and knees hip-width apart.
• Curl your toes under your feet.
• As you exhale, press your hands into the floor and lift your hips toward the ceiling.
• Try to keep your legs straight as you lift your hips, but don’t worry if your heels don’t touch the ground initially.
• Keep your back long and your neck relaxed.
• Press your palms firmly against the floor and spread your fingers wide.
• Pull your belly button toward your spine to engage your core muscles.
• Continue taking deep breaths and hold the pose for 5 to 10 breaths.

In this way, yoga for knee pain stretches your hamstrings and calves, reducing discomfort.

3. Cat and Cow Pose (Marjariyasana Vitirasana)

• Start on your hands and knees, hands shoulder-width apart and knees hip-width apart. The back should be flat and in the shape of a table top.
• As you inhale, slowly arch your back up and draw your belly button toward your spine.
• Tuck your chin toward your chest and round your spine toward the ceiling.
• As you inhale, lower your belly toward the floor and lift your head and tailbone toward the ceiling.
• Return to starting position on tabletop.

This is how yoga for knee pain can reduce discomfort and improve flexibility.

4. Cobra Pose (Bhujangasana)

• Start by lying on your stomach with your legs extended behind you and your toes pointing to the opposite side.
• Place your hands, palms down, on the floor next to your ribs.
• As you inhale, slowly lift your chest off the floor while pressing your hands into the ground.
• Ground your hips and pelvis to strengthen your core muscles.
• Maintain a natural position without putting strain on your neck.
• Hold the pose for 5 to 10 breaths, continuing to breathe deeply.
• As you exhale, slowly lower your chest back to the floor.

In this way, doing yoga for knee pain strengthens your back muscles. This pose also helps reduce lower back discomfort and can help reduce pain.

5. Bridge Pose (Sethu Bandhu Asana)

• First, lie on your back with your knees bent and your feet hip-width apart and flat on the floor.
• Place your arms by your sides with your palms facing down.
• As you inhale, press your legs and arms into the floor and lift your hips off the ground.
• Interlace your fingers under your back for extra support.
• Maintain a natural position without putting strain on your neck.
• Hold the pose for 5 to 10 breaths, continuing to breathe deeply.
• As you exhale, slowly lower your hips back to the floor, vertebra by vertebra.

Thus, yoga for knee pain strengthens the hips and hamstrings, providing additional support to the joints.

6. Chair Pose (Utkatasana)

• First, stand tall with your feet hip-width apart.
• Inhale and raise your arms above your head, palms facing each other.
• As you exhale, bend your knees as if you were sitting on a chair. Keep your back straight and your core engaged.
• Press your feet firmly into the ground and distribute your weight evenly.
• Hold the pose for 5 to 10 breaths, continuing to breathe deeply.
• Exhale, inhale, straighten your legs and lower your arms to your sides.

In this way, yoga can improve knee pain, strengthen your quadriceps and core, and improve joint stability.

7. Lying Big Toe Pose (Supta Padangasthasana)

• First, lie on your back with your legs stretched out and your legs bent.
• Stabilize your legs by pressing your feet firmly into the floor.
• Inhale and lift one leg straight up toward the ceiling, keeping it as straight as possible.
• Reach for your big toe with the hand on the same side and use your first two fingers to grasp your big toe.
• Keeping hold of your toes, straighten your legs further and draw them toward your chest.
• Keep your lower back pressed to the floor to avoid arching your lower back.
• Hold the pose for 5 to 10 breaths, continuing to breathe deeply.
• Release your toes and slowly lower your leg back to the floor.
• Repeat the same steps with the other leg.

In this way, yoga for knee pain stretches your hamstrings and calves, relieving tension.

8. Reclining Twist Pose (Supta Machendrasana)

• First, lie on your back, stretch your legs, and extend your arms out to the sides.
• Bend your knees and pull them toward your chest.
• Keeping your feet together, slowly lower your knees to one side. Drop your knees toward the floor.
• Rotate your head in the opposite direction from your knees.
• Hold the pose for 5 to 10 breaths on each side and continue breathing deeply.
• To release, slowly bring your knees back to the center and lower your legs to the floor.

This pose stretches the spine and lower back, indirectly reducing discomfort.

9. Tree Pose (Vrksasana)

• Stand tall with your feet together and your arms relaxed at your sides.
• Shift your weight to your left foot and plant it firmly on the floor.
• Bend your right knee and lift your right leg, bringing it close to your inner thigh or calf.
• Place the sole of your right foot firmly on your inner thigh or calf, with your knee facing outward.
• Once you have found your balance, join your hands together in a prayer position at your heart center (Anjali mudra).
• Once you feel stable, extend your arms overhead and reach towards the sky.
• Hold the pose for 5 to 10 breaths on each side and continue breathing deeply.
• Slowly release your legs and return to mountain pose.
• Repeat the same steps with your left leg.

Thus, doing yoga for knee pain can indirectly benefit you by improving your balance and strengthening your ankles.

10. Half-Pigeon Pose (Ardha Kapotasana)

• Start on your hands and knees, hands shoulder-width apart and knees hip-width apart. Your back should be flat and shaped like a desk top.
• Slide one leg forward, place your knee on the floor, and extend your leg behind you.
• Adjust your front foot so your shin is parallel to the front edge of the mat.
• Slowly lower your hips toward the floor, keeping your back straight. If needed, you can also place a block or blanket under your lower back for support.
• Walk your hands forward, keeping your back straight and hips raised.
• Lean forward from your hips to keep your spine long. You can also place your forehead on the floor or a block.
• Hold the pose for 5 to 10 breaths on each side and continue breathing deeply.
• To release, return your hands to your hips and return to tabletop pose.
• Repeat the same steps with the other leg.

In this way, yoga for knee pain stretches the hip flexors and piriformis muscles, reducing the feeling of fatigue.

Side effects of yoga for knee pain

Although doing yoga for knee pain is generally safe and beneficial for many people, there are some potential side effects to be aware of.

• In some cases, certain yoga poses, especially those that involve deep knee bends or twists, can worsen existing knee pain, especially in people with acute injuries or severe arthritis.
• Like any new physical activity, yoga can cause muscle soreness, especially in the early stages. This is normal and should subside within a few days.
• Overexertion or improper positioning during yoga poses can put strain on your joints, including your knees. It’s important to listen to your body and not push yourself too hard.

Note: It is important to practice under the guidance of a qualified yoga instructor.