7 Excellent Yoga Poses for Knee Pain

Do you have persistent knee pain that makes your knees pop, crack, or snap whenever you bend or straighten them? You’re in the right place if that’s the case. This article explains seven excellent yoga poses and how to use yoga to find relief. Misalignment and damage to the knee joint are common causes of chronic knee pain, which often develops gradually. Knee therapy with yoga might be a helpful remedy. Yoga for the knee strengthens the muscles surrounding the knee, increases flexibility, and lessens discomfort.

Effective Yoga for Knee Pain

Yoga can be incredibly beneficial for those experiencing knee pain or weakness. Certain yoga postures or yoga asanas for knee pain​ help stabilize the knee and strengthen the supporting muscles, promoting proper alignment. Additionally, yoga stretches tight muscles, particularly those in the outer hips and hip flexors, which can pull on the knee. Emphasis on breath during yoga practice keeps you focused and mindful, reducing the risk of overstretching or overdoing poses. Asanas for knee pain can be incredibly effective in reducing discomfort and improving flexibility, helping to strengthen the muscles around the knee and support joint health.

Here are some excellent yoga poses to alleviate knee pain. Aim to practice these poses three to four times a week:

1. Supta Padangusthasana

Steps to practice the pose:

1. Lie down on the mat.
2. Stretch your toes and knees towards the ceiling.
3. If you can’t fully straighten the leg, guide the foot away from your head.
4. Keep the grounded leg active with the knee and toes pointing up.
5. Use a yoga strap around the ball of your foot, pulling the strap down and stretching from the back of the knee towards the heel.
6. Move the strap to the heel, pushing up through the inner heel and ensuring the ball of the foot faces the ceiling.
7. If you don’t have a strap, use your hand to pull the foot towards your chest, which requires more flexibility.
8. Repeat on both sides.

This is one of the best yoga poses for knee pain.

Read More: Supta Padangusthasana: Five Health Benefits of Practicing It

2. Bridge Pose (Setu Bandhasana)

This pose strengthens and soothes knee pain.

Steps to practice the pose:

1. Lie on your back, bend your knees, and keep your feet flat on the floor.
2. Exhale and use your arms to lift your pelvis off the floor, towards the ceiling.
3. Your body should form a bridge with your neck and head remaining flat on the floor.
4. Hold for a few seconds, then lower your body.

Read More: Bridge Pose (Setu Bandhasana) Benefits: Strengthen, Stretch, and Relax Your Body

3. Triangle Pose (Trikonasana)

This pose strengthens the quadriceps, inner thighs, and abdominals while stretching the waist, hips, and hamstrings.

Steps to practice the pose:

1. Stand with your legs spread apart.
2. Turn one foot outward and the other foot inward.
3. Stretch your arms sideways. Bend at your hips and lower one arm towards the outward-facing leg.
4. Distribute your body weight evenly on both legs.
5. Exhale as you bend down and place your arm on the ankle, knee, or shin.
6. Hold for a few breaths, then return to standing. Repeat on the other side.

Read More: Top 7 Health benefits of Trikonasana (Triangle Pose)

4. Mountain Pose (Tadasana)

This fundamental pose strengthens the knees, thighs, and ankles and promotes good spine health.

Steps to practice the pose:

1. Stand erect, focusing on a distant object to avoid distraction.
2. Gently raise your toes and balance on your heels.
3. Keep your shoulders, arms, and chest stretched.
4. Hold the position for a few seconds, exhale, and return to the original position.

Read More – Tadasana – Top 5 Excellent Health Benefits

5. Hero Pose (Virasana)

Virasana improves blood circulation in the legs, stretches the thighs and knees, and improves posture while alleviating leg fatigue.

Steps to practice the pose:

1. Kneel on the floor with your knees directly under your hips.
2. Bring your knees closer together and widen the gap between your feet.
3. Press your feet firmly on the floor and gently lower your hips between your heels.
4. Ensure no sharp, twisting sensations occur in your knees.
5. Point your toes outwards and back, and extend your tailbone from the crown of your head to the floor.
6. Hold for a few seconds and release.

Read More – Top 7 Health Benefits of Virasana (Hero Pose)

6. Half Lord of the Fishes Pose (Ardha Matsyendrasana)

This restorative twist helps relieve knee pain by stretching the outer hips and aligning them properly.

Steps to practice the pose:

1. Gently twist and use your hands to hold your knee into your chest.
2. Hold for a few breaths and then repeat on the other side.

7. Banana Pose (Bananasana)

Bananasana releases tension from the pelvis, stretches the hip flexors, and allows the breath to deepen, promoting relaxation and mental relief from knee pain.

Steps to practice the pose:

1. Shape your body into a banana-like form by stretching your legs and upper body to one side.
2. For a deeper stretch, cross your ankles and clasp your wrists.
3. After settling, release the wrist clasp and relax for five minutes.
4. Repeat on the other side.

Read More – Top 5 Yoga for Lower Back Pain​

Conclusion

Knee pain can make everyday activities difficult and slow you down, but the good news is that gentle movement and mindful care can help. The seven yoga poses shared in this guide are designed to stretch tight muscles, improve flexibility, and build strength around your knees. Practicing these poses regularly can support better knee function, reduce discomfort, and help you feel more comfortable in your daily life.

Yoga is not just about the poses — it’s also about connecting movement with breath, listening to your body, and making gradual improvements over time. Remember to move slowly, stay aware of how your body feels, and never force anything that causes pain.

If you want to deepen your practice and learn yoga in a structured, supportive environment, 200 hour yoga teacher training in India and 300 hour yoga teacher training in India at Rishikul Yogshala offer comprehensive courses that help you build a strong foundation in yoga, anatomy, alignment, and mindful practice. Whether you’re seeking relief, strength, or a path to guide others, these programs can elevate your understanding and transform your approach to well‑being.

Last Updated On: 07-01-2025