5 Yoga Postures for Knee Pain

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yoga postures for knee strength

The knees can be a critical point of concern, particularly when senescence finally sets in. It is an excellent recommendation from the yoga experts to do a great deal of strengthening the surrounding tissue of your knees before they get worrisome.

Knee pain should be one of the points to take seriously. Make yoga a routine to strengthen the inner thigh and knee cap ligaments. These yoga postures are to stabilize and align your knee, empower the muscles around it, and stretch the tight muscles that can pull on your knee.

A saying goes, “Prevention is better than cure.” Therefore, knee pain can be combated and prevented by adjusting all your basic yoga postures by using these two tips:

  • While you do one of these yoga postures, you should try so hard not to hyperextend at your knee, or not being able to feel your thigh muscles while your leg is straight. This measure is for the protection of your knee to avoid any unprecedented pain.
  • Having knee pain can prevent you from kneeling. I had this experience with affected people, and they greatly benefitted from avoiding kneeling until the knee got better. Kneeling will only pile your body pressure on the meniscus of your painful knee, therefore, aggravating the pain.

Having said all these, let me run you through the yoga postures for your knee pain:

1. Forward Fold

forward fold

This forward yoga pose is a prominent yoga pose that is effective in stretching the glutes (Bum muscles), hamstrings, and relaxing your knee by reducing tension on it. To correctly practice this peculiar knee soothing yoga posture, follow this step-by-step instruction:

  • Start this pose off in a standing position
  • Place your hands on your hips
  • Exhale sharply and bend forward from the hip joint
  • Straighten out your knee as you bend to make this pose
  • Release your neck and feel your head being heavy
  • Place your palms on the ground while your elbows are slightly bent
  • Hold this position for 5-8 breaths.

2. Hero’s Pose

hero pose

Hero’s yoga pose is an ultimate knee pain soother, although it may feel a little bit difficult for the beginners. When I was a student in a yoga class, my teacher would always stay in this position for 5 minutes every day, and when I asked him what the significance was, he told me it felt like a balm to his tired legs.

You could use a heap folded blanket if you feel too much pull on your knee. Follow these steps to carry out this pose:

  • Get your exercise mat ready
  • Kneel on the mat with your legs folded by your sides
  • Touch your inner knees together
  • Chest out, straighten your back with your glutes a little bit bulged out
  • A folded blanket between your feet could help when your buttocks are not touching the ground
  • Place your palms on the outside of your knees
  • Exhale and look straight forward
  • Keep still in this position for 1-3 minutes.

3. Lotus/Padmasana Pose

lotus pose

Padmasana pose is a classic yoga pose that works so effectively for your knees and requires open hips and folded legs. This posture is a challenging stretch for most people, but with consistent practice, it gets easier to practice.

Most yoga classes I have attended either started or ended with the lotus pose. Some beginners may find this to be an awkward position, particularly when you have little flexibility in your body, but you can still keep trying until you get it right.

It is often advisable to engage in flexibility and hip-opening warm-ups before you embark on this lotus pose. Carefully follow these steps to participate in this pose:

  • Get your mat ready
  • Sit with your legs stretched in front of you, spine straight, and arms by your side
  • Firstly, fold your right leg inward, followed by the left
  • Make sure your feet are resting on your hips’ crease
  •  Place your hands on your knees with your palms facing up, or make your hands in prayer position; these are just variations.
  • Stay in this meditation position for at least a minute.

4. Warrior I

warrior 1 pose

This pose got its name after the passing of Virabhadra, and people with knee problems will find this pose alleviating and safe. Warrior I stretches, realigns, stabilizes, and strengthens your knee. Frequent practice of this yoga posture will ultimately improve your flexibility in the hips, strengthens, and tones your calves, legs, and knees.

However, due to the various techniques embedded in the warrior pose, it renders it a little bit complex, particularly for the rookies without a trainer or instructors to follow their leads. The following steps will walk you through:

  • Get mat ready
  • Start in an upright position
  • Make your feet wide apart
  • Bend your knees and stretch the left leg out
  • Turn the right foot outside while the left foot remains in the same position it was
  • Make sure your right leg’s toes are in front of your left knee
  • Chest out, lean back, face the sky, and raise your hands.
  • Be in this position for at least 5 breaths before you change to the other side.

5. Easy Pose/ Sukhasana

easy pose

Sukhasana, also called “Simple Crossed-Legged Pose” is not as easy as the name says. Like the hero’s yoga pose, it requires some level of flexibility. Most trainers and experts see the “Easy Pose” as pre-requisite to the more robust “Hero’s Pose.” However, most people who have lived their whole like on a chair or lived a sedentary life will find this supposed easy yoga pose very challenging.

Sukhasana is typical for the practice of meditation, breathing in an uncomfortable position, and also combating knee problems. It is one of the very ancient poses, which means it is known to a reasonable number of people. Most people with wide-open hips find this very convenient to practice, but that doesn’t mean it’s not a pose for the newbies; practice makes perfect. Follow the steps to practice:

  • Get an exercise mat or a firm blanket ready
  • Sit on its edge while you stretch your legs straight on the floor
  • Cross your legs by placing each foot underneath the opposite knee
  • Rest your hands on your knees with your palms down
  • Straighten your spine, chest out, close your eyes, and gaze straight.
  • Hold this position for 1-3 minutes.


This article gives the essential 5 yoga postures for knee pain relief. Each pose has given detailed instruction to walk you through how to correct your worrying knees with yoga poses. Feel free to ask your questions; we will be here to listen and provide a quick response.

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