Yoga for Knee Ache: 10 Yoga Poses to Assist Knee Ache

The warrior poses can assist strengthen the muscle groups round your knee, serving to alleviate some kinds of ache.

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Whether or not you are an athlete recovering from an damage, an workplace employee experiencing the strains of sedentary life or somebody in search of aid from age-related aches, yoga affords a mild, low-impact approach to enhance power and mobility, which can assist cut back ache.

“Training yoga persistently can assist improve muscle flexibility, which relieves tightness and pressure on joints,” Patrick Franco, RYT-500, director and lead coach at YogaRenew 200-Hour Instructor Coaching, tells

“And most of the standing poses interact the muscle groups of the legs (quadriceps, hamstrings and calf muscle groups),” he says. “This muscular engagement helps stabilize the knee joint, which gives help, lowering pressure on the knee.”

However not all yoga poses are helpful for individuals experiencing knee ache — particularly if the ache is because of an damage. Under, Franco shares the kinds of poses that may be most useful, in addition to these to keep away from or modify.


“Training yoga with knee ache requires persistence and warning to make sure you do not exacerbate the issue and trigger extra hurt than good,” Franco says.

“Due to this fact, it’s important to seek the advice of with a healthcare skilled earlier than beginning a yoga follow, particularly when you’ve got an damage.”

10 of the Finest Yoga Poses for Knee Ache

When you’re new to yoga — or coming again to it after a while off — it is vital to ease into issues.

“As with every new bodily exercise, begin slowly, permitting your physique to get acclimated to the brand new actions,” Franco says. “It is extra vital to be constant than it’s to go quick.”

Begin with the ten yoga poses under, divided into three totally different classes, together with modifications.

“Go for yoga poses which are mild on the knees in addition to modifying different poses with the usage of props,” Franco says.

“Training standing poses builds power, stability and suppleness all through your entire decrease physique, together with the ft, ankles, calves, knees, quadriceps and hamstrings,” Franco says.

1. Triangle Pose

  1. Unfold your ft 2 to three ft aside, turning your proper foot out 90 levels and your left foot in simply barely.
  2. Increase your arms out to the aspect so that they’re parallel to the ground.
  3. Bend sideways at your waist, resting your proper hand in your proper foot, shin or the ground.
  4. Preserve your hips squared ahead and degree. When you can, rotate your head to lookup at your left hand.
  5. Maintain for five breath cycles on both sides.

2. Warrior II

  1. Unfold your ft 3 to 4 ft aside, turning your left foot out 90 levels and your again foot in 45 levels.
  2. Bend your entrance knee to 90 levels and sq. your hips to the aspect (not towards your entrance foot).
  3. Elevate your arms up so that they’re parallel to the bottom.
  4. Maintain for five to 10 breaths earlier than switching sides.

3. Tree Pose

  1. Start in mountain pose: Rise up straight together with your backbone in a impartial place. Roll your shoulders again and down with arms at your sides.
  2. Attain down together with your proper hand and place your proper foot in your ankle, shin or internal thigh (not in your knee).
  3. Sq. your hips ahead and place your fingers at coronary heart heart or above your head.
  4. Maintain for five to 10 breaths.

If balancing on this pose is tough, putting the toes of your proper foot on prime of a block can assist.

4. Standing Extensive-Leg Ahead Fold

  1. Stand together with your ft 3 to five ft aside and maintain them parallel.
  2. Place your fingers in your hips and lengthen your backbone with an inhale.
  3. Bend ahead with an exhale, holding your backbone lengthy. Carry your fingertips or palms to the ground.
  4. Chill out your neck and draw your shoulders away out of your ears.
  5. Carry your fingers to your hips and interact your again muscle groups. Inhale and slowly rise with a flat again.

“Seated poses take the burden out of the legs by training in a chair or on the ground,” Franco says. “They’re supreme poses to enhance flexibility and mobility within the backbone and decrease physique.”

1. Seated Spinal Twist

  1. Sit on the ground, cross your legs and place your ft beneath your knees. Lengthen your backbone, desirous about pulling the highest of your head towards the ceiling.
  2. Place your left hand in your proper knee and produce your proper hand behind you.
  3. Inhale as you lengthen by way of your backbone.
  4. Exhale as you twist to the appropriate from the bottom of your backbone. In case your mobility permits, flip your head within the course of the twist to look to the aspect or behind you.
  5. Maintain for 3 to five breaths.
  6. Come again to the middle, then repeat, twisting to the left.

2. Supported Baddha Konasana

  1. Sit up tall and produce the soles of your ft collectively, knees bent and declaring to the perimeters.
  2. Place a yoga block, bolster, pillow or folded blanket beneath every knee. Solely bend your knees as a lot as you may with out ache or discomfort.
  3. Use your fingers to press your ft collectively and maintain the outer edges of your ft pressed into your mat.
  4. Carry your fingers collectively into prayer place at your chest.


It’s also possible to carry out this pose whereas sitting in a chair: Place your ft on the ground, soles collectively, and knee bent and pointing outward.

3. Seated Ahead Fold

  1. Sit on the bottom your legs straight out in entrance of you. If you would like, place one yoga block (horizontally) beneath your sit bones.
  2. Chill out your knees, inhale as you straighten your again and exhale as you fold ahead so far as you may.
  3. Maintain right here for 3 to five breaths, stress-free into the pose.

“Mendacity on the again is calming for the nervous system,” Franco says. “Plus, these poses enhance flexibility and mobility within the backbone and decrease physique with out a lot effort.”

1. Reclined Hand to Foot

  1. Lie in your again and press your palms and heels into the ground.
  2. As you exhale, press your proper thigh into the ground for stability.
  3. Carry your left thigh as much as your torso together with your knee barely bent.
  4. Slowly straighten your knee and level your heel towards the ceiling till your leg is absolutely prolonged, foot flexed.
  5. Maintain for 3 to five breaths earlier than repeating with the opposite leg.

2. Reclined Twist

  1. Lie in your again and hug your knees into your chest.
  2. When it feels proper, let your knees fall over towards the appropriate aspect of your physique for a twist, holding your torso going through up.
  3. Place your hips barely towards the left. Place any props (pillow, towel, and so on.) between or beneath your knees till you’re comfy.
  4. Attain your arms out in a T form and gaze over your left shoulder.
  5. Keep right here for 3 to five breaths, then repeat on different aspect.

3. Reclined Certain Angle Pose

  1. Place a yoga bolster or yoga block towards the highest of your yoga mat.
  2. Lie in your again with one hand in your abdomen and the opposite hand in your coronary heart together with your head elevated on the bolster or block.
  3. Bend your knees and produce the soles of your ft collectively.
  4. Enable your knees to fall out to both aspect so far as they will go.
  5. Place a yoga block, bolster, pillow or folded blanket beneath every knee. Solely bend your knees as a lot as you may with out ache or discomfort.
  6. Keep right here for so long as you discover comfy and stress-free.

3 Sorts of Yoga Poses to Keep away from With Knee Ache

Poses that require you to bend the knee deeply may cause extra pressure on the muscle groups and ligaments supporting the joint, particularly in the event that they’re already tight. So it is best to keep away from (or modify) poses like:

Poses With Exterior Rotation

The knee joint is supposed to bend ahead and again and any lateral stress on the knee may trigger additional ache or damage. Keep away from or add props to:

  • Padmasana (lotus pose)
  • Baddha Konasana (certain angle pose)

Poses With the Knee Down and Bearing Weight

When you have knee ache, discomfort and/or irritation behind and across the knee cap, poses that place the knee cap on the ground can exacerbate the injured space. These poses embrace:

Ideas for Training Yoga With Knee Ache

Do not be afraid to seize a block, blanket, pillow, bolster or strap. “Yoga props have been developed particularly to make yoga poses extra accessible for individuals of all physique varieties, age and damage,” Franco says. Utilizing yoga props to change your follow is among the finest approach to assist stop damage.

Deal with Correct Alignment

The way in which you place your physique can assist distribute your weight extra evenly, which reduces stress on the knees and leaves you feeling mild and spacious, he says.

Be attentive to any motion or pose that causes ache or discomfort. “If holding sure postures is inflicting ache, then both modify or skip it,” Franco says.

“Yoga is a gradual course of, you by no means need to do an excessive amount of too quickly,” Franco says. Do not feel rushed to place your self right into a pose your physique’s not prepared for.

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