Yoga For Knee Pain

Yoga is an ancient Indian technique that removes pain from the root and makes the body disease-free. Yoga can be a great exercise for people living with knee pain and joint pain.

Several studies have also documented the benefits of yoga for knee pain and joint pain. For example, people with different illnesses practiced a significant amount of yoga, in addition to taking medication, their inflammatory markers decreased, and the pain was reduced shortly afterward. Similarly concluded that yoga reduces pain as well as anxiety, and depression, and makes people feel better life.

Now time to know more about yoga poses for knee pain and joint pain.

Practice 5 Yoga For Knee Pain And Joint Pain Relief

All the doctors talk about eating medicines when they are suffering from knee pain. But if the exercise and yoga of some feet are practiced regularly, then the pain of the feet and knees will be relaxed. Doing yoga relieves muscles and also reduces pressure and tension at the knee. There are many Yogasanas which are specifically meant to relax the knee. The effect of yoga lasts longer than other exercises. So let’s know 5 Yogasanas that help in relieving foot pain.

Bridge Pose (Setu Bandhasana)

Setu Bandhasana is the important supine yoga poses that are helpful in the treatment of knee pain, thyroid, back pain, neck pain, problems related to the nervous system and many more. It is effective in relaxing the body and reducing stress.

How to practice Bridge pose:

  • Lie on your back with your knees bent and feet together and keep your arms alongside the body and palms on the ground.
  • Now exhale and lift your hips towards the ceiling while keeping your palms and feet on the floor.
  • Now slowly move your hands above your head while inhaling.
  • Remain in this pose for about 30-60 seconds and inhale normally.
  • Bring your hands in their original position while inhaling.
  • Again lie you back on the ground while exhaling.

Malasana (Garland Pose)

Malasana yoga is also known as Garland pose or Upavesasana. This is just a squat down position. Malasana (garland pose) is a deep squat that helps to makes your legs strong and lean and strengthens your knees, ankles, and thighs. Apart from this, it opens your hips, groin, lower back, and digestive system. 

How to practice Malasana pose:

  • First, you need to stand in Mountain pose (Tadasana) at the top of your mat.
  • Keep both your legs far apart, there should be a distance of 2 to 2.5 feet between both legs.
  • Now Bending your elbows and bring your palm together in Anjali pose(prayer position)  make sure hands near the chest.
  • Now, while bending your knees, sit slowly towards the bottom, in this posture you will come to a bowel movement.
  • In this position lower your hips towards the ground and sit on your soles of the feet.
  • Keep your thighs wider than the upper part of the torso.
  • Make sure that your hips remain very close to the ankles and pull your shoulder back.
  • Exhale and bend forward as if your torso is stuck between your thighs.
    Combine both hands in such a position that a 90-degree angle is formed at the elbow.
  • Then keep the elbows of both hands inside the thighs, doing this will help you to expand the front part of your torso.
  • Stay in this posture for at least one minute.

Makarasana (Crocodile Pose)

The benefits of Makarasana (Crocodile Pose) for back, knee pain, joint pain, shoulder problems and provide mental peace of all age,  reducing stress and anxiety, regulating blood pressure.

How to practice Makarasana pose:

  • Lie flat upside down or on your belly, on the yoga mat.
  • Extend the legs behind you and the tops of the feet touch each other on the mat
  • Raise your shoulder and head up.
  • Now joint your elbows and cross the arms under your head.
  • Place the forehead on the wrists of the hands in front of you.
  • Close the eyes and relax feel the entire body.
  • Breathe deeply 8 to 10 times.
  • While the inhalation feels the belly pressing down into the floor, and the time of exhalation feel the belly back rise towards the ceiling.
  • Stay in the asana for a few minutes.

Virabhadrasana  (Warrior Pose)

This pose is excellent for the overall vitality and strengthening of the body when it comes to our knee pain. This asana has its roots with mythology: Virabhadr is the name of the fierce warrior (an incarnation of Shiva) having thousand heads, eyes and feet.

How to practice Warrior pose:

  • First, start with the Mountain Pose or Tadasana.
  • Now keep your legs around four feet apart from each other.
  • Now raise your arms parallel to the floor and turn your head to the left.
  • Then turn your left foot 90 degrees to the left and bend your left knee. The angle of hips and arms should be the same i.e. 180 degrees.
  • Stay in this position for 30 – 60 seconds.

Virasana (Hero Pose)

Virasana improves blood circulation in the feet and relieves tired feet. It is a good yoga for back pain and knees to move. and also helps in treating flat feet. It has many other benefits. This asana is very important in Hatha Yoga because by doing this asana, spiritual power is developed.

 know more about Virasana (Hero Pose)

How to practice Virasana (Hero Pose):

  • First of all sit on a mate, then bend the knees and come to the posture of Vajrasana.
  • Make sure that your knees are directly below your hips and place your hands on your knees.
  • Bring both knees to close, which will automatically widen the middle part of the legs. It should be more than the width of your hips.
  • Slowly bring your hips down. So that you can sit on your mat. Make sure that your hips stay between your legs.
  • You need to make sure that when you come to the posture, you do not feel pain and twisted in your knees.
  • After this, turn the toe outward and backward. Draw the ankles in such a way that your knees are protected.

What precautions should be taken while practicing yoga with knee pain and joint pain?

Yoga, when practiced correctly, is generally considered to be safe and beneficial for managing knee pain. However, like any physical activity, it is important to practice yoga safely and to be aware of potential side effects. Here are some things to keep in mind:

  1. Avoid aggravating poses: Certain yoga poses, such as deep knee bends, can aggravate knee pain. It is important to avoid poses that cause discomfort or pain in the knee joint.
  2. Go slow: Slow and gentle movements can be more effective for managing knee pain than fast or jerky movements. It is important to move slowly and mindfully and to listen to your body.
  3. Use props: Props such as blocks, blankets, and straps can be helpful for modifying poses and making them more accessible. Using props can help reduce the risk of injury and make the practice more comfortable.
  4. Consult with a healthcare professional: If you have knee pain, it is important to consult with a healthcare professional before starting a yoga practice. They can help you determine which poses are safe for you and recommend modifications as needed.
  5. Don’t push yourself too hard: Overdoing it can increase the risk of injury and exacerbate knee pain. It is important to respect your limits and not push yourself too hard.

If you experience any pain or discomfort while practicing yoga, stop the pose and consult with a healthcare professional. With proper guidance and caution, yoga can be a safe and effective way to manage knee pain.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional