Yoga for Knee Pain – 5 Simple Yoga Poses to Relieve Knee Pain

Yoga has been proven to be a meditative activity that relaxes the mind. Additionally, it is a form of exercise that stretches and strengthens body parts for different groups of persons. Yoga is recommended for anyone who wants to keep fit or anyone who seeks therapy. In this article we take a look at yoga practices for those with knee problems. Are you experiencing knee pain or strains around your knee region? Here are some Yoga best practices that could help.

Yoga Poses for Knee Pain Relief

1. Virasana

In native interpretation, this means the hero poses. It is both a meditative pose and a stretching pose. It takes approximately 30 to 60 seconds. It is recommended 4 to 6 hour after meals.

How to do:

• Kneel down, with your knees exactly under your hips. Stretch your arms and place the palm of your hands on your knee caps.
• Bring your knees closer and then widen the gap between your feet slowly. Do this while pressing your knees on the floor.
• Gradually lower your hips until you are seated on the floor. Be careful of strains that may occur. Your toes should point outwards.
• With this posture, pull your navel in, and then extend your lower back from the crown of your head. This should last for about 30 to 60 seconds.

How it Relieves Knee Pain:

• The Virasana is beneficial in stretching your feet, relieving your knees of any pain that may have been experienced hitherto.
• By assuming the Virasana Pose, you broaden the sacrum region of your knees which is often congested when you sit down for long periods.
• Therefore, any knee pain is relieved.

[ Read: Yoga for Neck Pain Relief ]

2. The Garland Pose

This is another asana pose commonly known as the Malasana. It is recommended for people with desk jobs who may not get enough time to stretch like those working in the fields.

How to do:

• Squat with your feet closer to each other. Keep your heels flat on the floor.
  Spread out your thighs slightly wide.
• Breathe out and lean forward, bringing your torso into the space between your thighs.
• Draw your palms in the Anjali Mudra, and then put your elbows against your inner thighs.
• Stretch your hands out and swing them such that your chins brush your armpits allowing for free flow of air.Place your palms on your ankles.
• Maintain this pose for a few more seconds while inhaling and exhaling slowly and continuously.

How it Relieves Knee Pain:

• When your knees become stiff after some strenuous activity, it becomes difficult to walk because of the pain.
• However, the Malasana benefits your knees by increasing their flexibility.
• Within no time, your knees will be relieved of the pain and it becomes a walk in the park.

[ Read: Yoga for Sciatica Pain Relief ]

3. The Utthita Parsvakonasana

This requires an empty and healthy bowel. It takes around 15 to 30 seconds and is important in stretching the knees, thorax and shoulders.

How to do:

• Stand on your Yoga mat facing the long side. Bring your heels so that they are aligned together.
• Spread your foot such that your right toes point towards the shorter side of the mat with your left toes taking 45 degrees angle.
• Breathe out and bend your right knee with your thigh parallel to the floor.
  Breathe in and cave in your lower belly.
• Breathe out and stretch your body over the right leg. Bring your right arm down to your ankle.
• Draw out your left arm towards the ceiling with the palm facing upwards. Make sure your arm is next to your left ear.
• Rotate your ribcage slightly so that it faces the ceiling also.
• Hold the pose for some time while inhaling and exhaling.

How it Relieves Knee Pain:

• For weak knees, this pose is effective in starching the muscle on your hind leg which runs all the way from the ankles to the waist region.
• The knee being a joint can accumulate lactic acid which may cause pain in the knee region.
• This pose helps in burning the lactic acid to restore your knee to its healthy state.

[ Read: Yoga Poses for Lower Back Pain Relief ]

4. Parsvottanasana

Also called the Pyramid Pose, is a side stretch that allows for stretching of the waist and the knees.

How to do:

• Place one leg forward with the other behind you. Place your hands on your hips and stretch out the leg in front of you.
• Breathe in to lengthen your torso until it is parallel to the floor while keeping your hips square.
• Proceed to lengthen your spine. Once you can’t proceed, hold the pose for some seconds.
• Resume your normal body orientation and retry the pose with the other leg in front.

How it Relieves Knee Pain:

• The pyramid pose improves body posture and balance by giving your spine, wrists, hips and knees a good stretch.
• Stretching is a way of relaxing knee muscles that run behind the knees which may be tight and painful.

[ Read: Yoga Poses for Back Pain Relief ]

5. Trikonasana

Also called the triangular pose, the Trikonasana requires you to keep your eyes open in order to maintain your balance during the pose.

How to do:

• Take an upright posture and position your legs 3 to 4 feet apart. The right foot should be at 90 degrees while left at 15 degrees.
• Align your right heel with the arch on the left foot. The weight of your body should be equally balanced on both feet.
• Breathe in deep while exhaling and then band your body to the right while keeping your waist straight.
• Lift the left hand up with the right hand stretching vertically down; the two hands should form a straight line.
• Move your hands sideways, not interfering with the position of your waist.
• With the left arm stretched towards the ceiling, slightly tilt your head so that it faces your palm.
• Inhale and exhale deeply while stretching to the fullest. Then repeat the pose with your legs interchanged.

How it Relieves Knee Pain:

• Like other Asanas, this pose is beneficial in strengthening the knees.
• When you feel your knees are weak and perhaps painful.
• The Trikonasana pose is relief strategy that could help you overcome the pain.
• Through stretching and rejuvenation of muscles, you get to experience relief from pain.

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