6 effective Yoga Asanas for Knee Pain

There are many benefits to practising yoga for knee pain. Yoga is one of the best exercises to reduce knee pain, and low-impact asanas are particularly effective. These postures strengthen the knee joint’s muscles and help improve flexibility and fitness. One of the best yoga poses for knee pain is Bandhakonasana, which stretches the inner thighs and knees.
This simple yoga asana strengthens the knee joints and the IT band, often the source of knee pain. To perform this pose, you must lie on your back, your knees bent, and your feet close together. Press down through your feet while keeping your spine straight. Repeat this pose twice daily for five to 10 minutes, and be sure to allow at least two hours between each session.
While yoga is a great option for reducing knee pain, it is always important to consult your doctor before starting any exercise program. While some yoga poses benefit knee pain, you should stop immediately if you feel any sharp pain or stretch. To avoid injury, always wear a proper brace while performing yoga poses.
Another yoga asana for knee pain is the triangle pose, which targets the muscular imbalance in the inner and outer thigh muscles. These muscles are the main culprits of knee pain. The triangle pose strengthens these muscles, as well as the knees. Start by standing on your left foot and turning your right foot away from the midline. Then turn your right foot, so your toes are parallel to the back of the mat. Then, square your hips to the long side of the mat. This pose will also strengthen the glutes, hamstrings, and quads.


A woman practicing makarasana – Freepik.com image

Makarasana is an effective physiotherapy exercise for knee pain. It involves bending one knee at 90 degrees and lifting the other leg around six inches off the floor. You should hold this position for five to six seconds. This exercise strengthens the knee, buttocks, and core.

This yoga posture helps strengthen the knee by stretching the thighs and hips. They also correct poor alignment and knee-related conditions. It also increases blood circulation to the knees and reduces tiredness. It makes Makarasana an effective yoga exercise for knee pain.

This pose also stretches the legs and releases tension in mind. It is easy to perform and helps relieve knee pain. First, lie flat on your stomach. Bend your left knee. Next, fold your hands in front of you. Rest your chin on the mat. Remember to breathe deeply and stop the pose if you feel pain. You may need to modify the pose to your specific needs. Generally, it takes between 30 to 60 seconds.

Makarasana is best performed with a bolster or cushion underneath your chest. This position can be difficult for people with severe stomach problems. It can also be difficult for people with high blood pressure. The abdominal muscles are overworked during Makarasana.


Malasana (Garland Pose) – Freepik image

While practising Malasana, you should remember that you should not perform it if you suffer knee pain. This posture requires strength in the hip and knee, and you should work on strengthening these muscles before trying it. Props, like blocks or towels, are helpful when performing yoga poses and can relieve the pinching and pressure in the knee joints.

It can make some modifications to Malasana to minimize strain on the knees. For example, you can put a block between your knees and sit on a block to reduce the strain on your knees. Also, you should limit the rotation of your knee to keep it healthy. It is important to avoid an extreme range of motion, which can cause injury to the meniscus.

One of the most beneficial poses for knee pain is the One-legged King Pigeon pose. That is a great hip and back opener, but it should not be attempted by those already experiencing knee pain. It is because of the external rotation of the front leg, which puts great pressure on the knee. In addition, the meniscal cartilages in the knee are particularly vulnerable in this pose, and even the slightest movement of the bent leg forward can cause pain and stiffness. However, you can modify this pose to avoid knee strain and stretch the hips.

When practising this pose, you should do it in front of a mirror to see yourself. Keep your feet wider than hip-width, and turn your toes out. You can also lift your heels if you have to. In addition, the elbows on the inner thighs should be pressed together and draw the knees apart. In addition, you should try to lengthen your spine as much as possible.


Virasana (Hero Pose) – Fitsri image

Virasana is a yoga posture that involves engulfing the knees with the palms of your hands. The palms should be firm, and the shoulder blades should be straight. You should lower your chin to the floor and hold the pose for 20 seconds. Repeat this as many times as needed.

When you practice Virasana, your thighs, ankles, and knees will feel a tremendous stretch. The pose will also help you stabilize your mind and uncover your best self. It also stimulates your Muladhara Chakra, which helps balance energies in your body. The result is a stronger, more balanced knee.

Another benefit of Virasana is their ability to heal a range of ailments. Virasana that stretch the knees improve blood flow to the knees and increase the mobility of the thighs and pelvic region. Whether you have knee pain, sciatica, or any other form of pain, Virasana can help you get relief from your discomfort and return to a normal lifestyle.

Virasana can help alleviate symptoms of menopause and help relieve swelling caused by pregnancy. They can also help ease symptoms of asthma and high blood pressure. They can also help people with flat feet and poor posture.


Parshvottanasana (Pyramid Pose) – Workout trends image

Parshvottanasana, also called the Pyramid Pose, is a balancing forward bend in yoga. It is an effective remedy for knee pain because it can relieve and keep the knees healthy. It also strengthens the muscles surrounding the knees.

Parshvottanasana can be challenging but is also accessible to those with limited flexibility. The different variations of the pose allow for different levels of difficulty. There are even some variations of the pose that are easier than others. If you’re having trouble doing this pose, you can try the variation virasana, which incorporates the parshvottanasana with the pyramid.

Parshvottanasana is best done with caution. If your knees are aching or damaged, you may want to avoid the twisting action. In addition, you should avoid the hero pose, which requires you to bend your knees backward.

Another variation of Parshvottanasana is called Trikonasana. They involve pushing the hips back and lengthening the spine. It is very important to use both muscles when achieving this posture, as this will create more circulation in the knee.

The Parshvottanasana is a powerful yoga pose that stretches the entire body. It elongates the spinal cord and opens the chest and tummy. It also improves breathing.

Uttihita Parsvakonasana

Utthita Parsvakonasana – Yogateket image

Utthita Parsvakonasana is an asana that improves circulation and balance and helps to relieve pain in the knee. It helps to stretch the chest, back, waist, and lungs. The pose is relatively easy to perform, but beginners should pay attention to proper form. They should relax their forearm over their thigh and use a block for support. They should also avoid staring at their stretched arm. Those who have neck or knee injuries should avoid this pose.

Uttihita Parsvakonasana is a side-bending stretch that stretches the chest and abdomen. It also opens the shoulders. It can be difficult for beginners, so it is recommended to seek a yoga instructor for guidance.

While Uttihita Parsvakonasana may be difficult for some people, the benefits of this pose are significant. It can help manage knee pain through intelligently applied hatha yoga techniques. It’s important to avoid exercises that aggravate pain in the knee and to also focus on strengthening and stretching the hips and ankles at the same time. The goal is to achieve symmetry and avoid overworking any one part of the body.

As with any asana, practice makes perfect. The elbow on the knee variation requires less effort, and the strength and endurance will increase as you practice. As with any asana, proper alignment is important, and practising slow and carefully will help you maintain the proper posture.


Salabhasana – freepik image

The yoga posture Salabhasana is a great way to strengthen and relax the knees. The pose is best practised early in the morning or in the evening. It is performed by lying on the stomach and placing both hands by the sides of the spine. Inhale, and then raise your upper body and legs. Your thighs and calf muscles should support your body.

Begin in a prone position, with the legs bent. Rest the right leg on the forearm. Slowly lift the right leg, resting the other leg on the floor. Maintain the posture for three to five breaths. This exercise can relieve both knee and lower back pain.

Other benefits of Salabhasana include toning the back and legs. It also helps prevent sacroiliac pain and helps maintain a proper posture. In addition, it helps to reduce stress and improve concentration. Additionally, it can alleviate symptoms of sciatica and relieve mild backache.

Salabhasana can help with knee pain by increasing circulation. It is a great way to stay active while reducing pain and stress. Try it for five to nine minutes to get the most benefit.


Yoga Asanas are good for people with knee pain because they can reduce pain while improving Physical fitness and quality of life. Yoga provides powerful and effective relief from knee pain. Above mentioned yoga poses are a great way to strengthen and relax the knees. They should relax their forearm over their thigh and use a block for support.

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