Yoga Asanas to Reduce Knee Joint Pains


Yoga poses are actually taken for the betterment of your mental and physical well being. The various yoga poses are immensely beneficial for an individual’s health. However, some yoga poses can be very hard on the body of an individual. Individuals with knee pain should take into account certain poses which may harm their knees.

There are many poses which require the knees to be flexible and some other poses require the knees to be able to carry the total body weight. People with knee injury should avoid such poses as this can lead to complications. Therefore, it is very essential that one knows which poses an individual with knee joint pain should avoid. This will help him/her to strengthen his/her knees and will not cause much distress.

1. Seated Hero Pose:


This pose is also called as Virasana and is classified as one of the best yoga poses for arthritis pain in the knees. This yoga asana gives a 360 degree stretch to knees and keeps the individual on his/her feet which is essential when a person is suffering from arthritis.

How To Do:

  • Kneel down on floor with knees kept apart and thighs parallel to each other.
  • Lean in forward direction and turn fleshy part of calves outwards with the hands.
  • Breathe out when you sit on floor between both feet.
  • Position the hands on top of thighs close to knees with palms facing downwards.
  • Relax the shoulders and upper part of the body keeping the spine straight.
  • Point the crown of head towards the ceiling and look straight.
  • Remain in this pose for about a minute.

2. Chair pose:


Chair pose is also called as Uktatasana, it is a very good option among all the yoga exercises for knee pain. Utkatasana helps in building te strength of knees, ankles, and calves. It strengthens quadriceps as well as hamstrings, which contribute to the stability of knees. The quadriceps and hamstrings gradually start giving support to the knees and this reduces  the pain in the knees.

How To Do:

  • Stand in Tadasana. Gradually raise your arms, while taking in your breath, till the arms are perpendicular to the floor.
  • Either join your palms or keep your arms parallel and facing inward.
  • Gradually bend your knees while breathing out, and trying to bring the thighs as parallel to the floor as possible.
  • The knees will go forward, and your torso will lean forward over the thighs until the chest forms nearly a right angle with the thighs.
  • Keep the knees close to each other and press the heads of the thigh bones down towards the ankles.
  • Keep your shoulder firm, keeping the blades straight against your  back.
  • Movie  your lower pelvis down towards the floor while trying to keep the lower back long.
  • Continue for 30 to 60 seconds. and back to normal pose.

3. Squatting Pose:


squatting pose is common in olden days usually posed in daily activities of their work, but now everyone is using sofa’s and chairs and making their joints more flexible. Malasana helps to increase the mobility in our hips, back and knee joints and releases the pain. Malasana helps to improve the joint serums and reduces the arthritis or other related pains in joints.

How To Do:

  • Keep the heels on the floor and sit into a squat position.
  • Now elaborate the thighs in opposite direction wider than torso.
  • Lean forward by exhaling air and fit between your thighs.
  • Now press the elbows against the inner knees, and bring the palms together.
  • Resist the knees to the elbows and lengthen the front torso.
  • And now press the inner thighs to the sides of the torso and reach with reach your arms.
  • Now swing them out to the sides and nick your shins into armpits.
  • Press finger tips on to the floor or outside the ankles and clasp the back heels.
  • Maintain the pose for few seconds to one minute release the position by inhaling.

4. Child’s Pose:


While many poses are known to reduce the tension that causes headaches before they happen, this pose is great when the ache has already sprung. Child’s pose just slightly inverts the body for increased blood circulation to the head, helping to relieve tension.

How To Do:

  • Kneel on the floor, big toes touching, knees at hip-width.
  • Exhale and gently lower the torso between the thighs, resting the forehead to the mat.
  • Rest the arms to the sides of the body (palms up), or extend them in front of the body (palms down) for a great shoulder opener.
  • Rest in this pose for 30 seconds to a few minutes, gently melting into the floor with each breath.

5. Eagle Pose:

yoga poses - Eagle Pose position (garudasana)

It helps in loseing the ankles and hips. It prevents knee pain and strengthens the legs.

How To Do:

  • Stand in mountain pose. Cross the left arm over the right arm.
  • Bend your elbows, wrapping your forearms around each other, palms facing each other.
  • Your fingers should point to the ceiling. If the palms do not touch, rest one palm  against the other wrist or forearm.
  • Cross your right leg over the left, just above the knee.
  • Place the right foot behind your left lower leg and hook the foot over the left calf or ankle.
  • If you are unable to reach the left calf, place the right foot next to left lower leg.
  • Practice this asana for 30 -60 seconds; each leg and arm.

6. Bridge Pose:


This pose is also a good stretch, not only for your knees, but also for your spine. Maybe one of the easiest poses for those who are using Yoga For Knee Pain relief.

How To Do:

  • For the start, you have to lie on your mat. You lie facing up.
  • Now bend your knees. Place your feet apart as wide as your shoulders.
  • Place your arms down at your sides. Now it is time to push.
  • You have to lift your body off of the ground. You have to push through your heels.
  • The shoulders and arms must stay on the ground.
  • Now you can put your hands together under your body. Hold this position for several breaths.

7. Warrior Pose:


While certain yoga poses such as those in the warrior sequence, for instance help strengthen the muscles around the knee joint, they may also cause discomfort for those experiencing knee pain. But with the proper form and a multitude of modifications, standing poses can still be incorporated into a practice to work up that strength.

How To Do:

  • Step the left foot back. The front foot should point straight ahead, parallel to the mat;
  • The back foot should point to the left corner of the mat, slightly diagonal.
  • Think about dropping the tailbone toward the mat, lowering into the front, bent leg.
  • Scoop the pelvis so the torso becomes more perpendicular placement compared to the mat.
  • On an exhalation, raise the arms overhead.
  • Remember to engage the thigh muscles of both legs and make sure the front knee is above the ankle to prevent knee pain.

8. Tree Pose:


Tree Pose increases the ability to concentrate, and the coordination of the body in order to practice different asanas. It helps in training the body to balance on single foot.

How To Do:

  • Open your arms to the sides, and keep them parallel to the floor.
  • Fold your right leg and try to bring the right sole on the inner side of the left thigh.
  • While balancing the body on the left foot, gradually bring your arms over head, keeping the palms facing each other.  Try not to bend your knees.
  • In this posture take ten breaths cycles of inhalation and exhalation.
  • Bring down the arms gradually to get back to normal posture. Repeat the same procedure.

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