5 Yoga Poses That Can Help Alleviate Knee Pain – News18

Last Updated:November 14, 2024, 08:15 IST

Knee pain can result from various causes like sitting for long periods, arthritis, injuries or even intense physical activities.

Yoga is widely known for its ability to improve both physical and mental health. Adding yoga to your daily routine can be a game changer, especially when it comes to easing knee pain. Knee pain can result from various causes like sitting for long periods, arthritis, aging, injuries or even intense physical activities. So, here are a few simple yoga poses that can provide relief from knee pain.

Sethu Bandhasana(Bridge Pose)

Sethu Bandhasana, or Bridge Pose, is a great yoga practice for strengthening the muscles around the knee joint. It helps improve flexibility and relieves knee pain by engaging the entire body.

To do this pose:

• Start by lying on your back with your arms at your sides.
• Inhale and lift your hips off the ground, putting pressing on your hands and shoulders.
• You will feel a gentle pressure in your knees and shoulders as you hold the pose.
• Exhale slowly as you lower your back to the floor and place your arms by your sides.

Utakatasana (Chair Pose)

Utakatasana, also called Chair Pose, helps reduce knee strain by shifting your weight towards your hips. This pose strengthens your thigh muscles and enhances stability.

To do this pose:

• Stand tall with your feet apart and arms at your sides.
• Slowly bend your knees as if you arre sitting back into a chair.
• Raise your arms upwards and keep them straight.
• Hold this position for at least five seconds and then return to standing position.

Balasana (Child’s Pose)

Balasana, or Child’s Pose, is a yoga position that helps relieve tension in the body and can be particularly helpful for knee pain, especially as we age.

To do this pose:

• Sit back on your heels with your knees slightly apart and your toes touching each other.
• Slowly lean forward and lower your forehead to the floor. At the same time, stretch your arms forward on the ground.
• Focus on maintaining steady breathing as you hold this position.

Trikonasana (Triangle Pose)

Trikonasana is a beneficial yoga posture for strengthening the muscles around the knee, enhances balance and improves body alignment. It is also known as Triangle Pose.

To do this pose:

• Stand with your feet wide apart and toes pointing in opposite directions.
• Extend your arms out to the sides and parallel to the ground.
• Bend your torso to the right and your right hand down toward the floor. As you do this, your left arm should reach upward.
• Hold this position for about 10 seconds and then repeat on the other side.

Veerasana (Warrior Pose)

Veerasana which is popularly known as Warrior Pose, is an effective yoga position for strengthening and stabilising the knee joint by helping build endurance and flexibility. Practicing this pose regularly can improve knee stability and overall leg strength.

To do this pose:

• Start by standing with your feet hip-width apart.
• Step your left foot back and bend your right knee while keeping the back leg straight.
• Raise your arms to shoulder height, extending your right arm forward and your left arm back.
• Hold this position for about 10 seconds keeping a steady, deep breath.