7 Excellent Yoga Poses for Knee Pain

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The Spiritual Power Of Chanting Gayatri Mantra (गायत्री मंत्र)

By Rishikul Yogshala

December 12, 2019

Do you have chronic knee pain that every time you bend or extend them, they ‘crackle, pop or snap’? If yes, then you have come to the right place as you are going to get enlightened about as to how to get relief from it. This misalignment of the knee causes the most common kind of chronic knee pain and damage to the knee joint, which generally develops slowly over time. Yoga knee therapy might come to your rescue. 

Yoga brings relief to those who suffer from weak knees or pain in their knees. Some yoga postures help in stabilizing the knee and strengthening the muscles that support and hold the knee in proper alignment. Yoga also helps in stretching tight muscles that can pull on the knee, mainly outer hips and hip flexors. While practicing yoga poses, the emphasis is on the breath as it keeps us focused and aware of how we are using our body, to be mindful of overstretching or overdoing any poses. 

Here are some excellent yoga poses for knee pain. Try to practice these poses three to four times a week. 

Reclined hand-to-big-toe pose (Supta Padangusthasana)  


This pose is beneficial for knee pain, and also for the general health as you have to stretch your hamstrings and awaken your hip flexors. 

Steps to practice the pose: 

  • Lie down on the mat.
  • Stretch your toes and knees pointing straight towards the ceiling.
  • If you are not able to straighten the leg, you can guide the foot further away from your head.
  • The grounded leg should be active with knees and toes pointing up.
  • Now, bring the yoga strap to the ball of your foot, pull the strap down, and stretch from the back of your knee up towards the heel.
  • Bring the strap to the heel of the foot, push up through the inner heel and the ball of the foot should face the ceiling.
  • If you do not have a strap – you can do the same with the use of your hand to pull the foot towards the chest which will require more flexibility.
  • Repeat this on both sides. 

Bridge Pose (Setu Bandhasana)


This pose helps in strengthening and soothing knee pain.

Steps to practice the pose: 

  • Start this asana by lying on your back. Now, bend your knees and your feet should be flat on the floor.
  • Exhale and by using the strength of your arms push your pelvis off the floor, towards the ceiling.
  • Your body should be lifted in a way that it is in the air, like a bridge and your neck and head should be flat on the floor.
  • Hold this position for a few seconds and lower your body.

Triangle Pose (Trikonasana)


This pose helps in strengthening the quadriceps, inner thighs, and abdominals while giving a good stretch in the waist, hips, and hamstrings.

Steps to practice the pose: 

  • Stand by spreading your legs. 
  • Stretch one foot outwards so that your toes face sideways and put the other foot inwards. 
  • Stretch your arms sideways. After bending at your hips, lower one arm towards the outward turned leg. 
  • Your bodyweight should be distributed equally on both your legs. 
  • Exhale when you bend down. 
  • Place your arm on the ankle, knee or shin. 
  • Hold this position for a few seconds by breathing in and out. 
  • Exhale and come back to the standing position. 
  • Repeat this on the other side. 

Mountain Pose (Tadasana)


Tadasana is a very basic pose that helps you to learn to stand on your feet. This helps in strengthening your knees, thighs and ankles and is also good for your spine health.

Steps to practice the pose: 

  • Start by standing erect. 
  • Focus your eyes on a distant object and do not get distracted. 
  • Gently raise your toes and balance your whole body on your heels. 
  • Your shoulders, arms and chest should remain stretched. 
  • Remain in this posture for a few seconds, exhale and come back to the original position.

Hero Pose (Virasana)


Virasana helps in increasing blood circulation in the legs and provides a good stretch to the thighs and knees. The pose improves your body posture and helps in removing tiredness in the legs.

Steps to practice the pose: 

  • Kneel on the floor. Your knees should be placed directly under your hips. 
  • Bring your knees closer to each other so that the gap between your feet widens. 
  • Press your feet firmly on the floor.
  • Gently lower your hips. Ensure your hips are between your heels.
  • While you get into the pose, make sure you do not feel any sharp, twisting sensations in your knees.
  • Your toes should point outwards and back. 
  • Extend your tailbone from the crown of your head to the floor.
  • Hold it for a few seconds and release it. 

Half Lord of the Fishes Pose (Ardha Matsyendrasana)


This yoga pose helps in relieving knee pain by stretching the outer hips and bringing them back into alignment.

Steps to practice the pose: 

  • It is a restorative twist so do it gently.
  • Use your hands to hold the knee into the chest.
  • Hold it for a few breaths and repeat on the other side. 

Banana Pose (Bananasana)


This yoga pose allows tension from the pelvis to release, the hip flexor to stretch, and the breath to reach new depths. With this breath, you will be able to relax the muscles and the mind, which will lead to a mental release from knee pain.

Steps to practice the pose: 

  • Bring the body into a banana-like shape, by stretching the legs and the upper body to one side.
  • To provide a deeper stretch, cross the ankles and clasp the wrists.
  • When you are settled, release the wrist clasp and relax for five minutes.
  • Repeat the same on the other side. 

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