Yoga is one of the most popular forms of exercise in the entire world as it combines a variety of different benefits and can serve a huge range of different purposes. The strength you can gain from yoga is also complemented by the flexibility you can gain from doing any of the millions of available yoga poses and techniques that are available.
It can be the best possible exercise for recovering from an injury or easing pain in a specific area of the body without putting too much pressure on it.
Knees are one of the most common places for people to get injured and as such, there has been a lot of yoga poses found to help deal with any form of pains that can be developed within the knee.
10 Best Yoga Exercises for Knee Pain and Joint Relief At Home
1. The Supported Chair Pose
This one is very common and uses the support a wall to ease pressure on the knees gently to allow them to improve their strength and flexibility.
The supported chair works by strengthening the muscles and tendons around the knee in order to create more support for the joint and therefore help with pain that it may have within it.
Additionally, Researchers from Florida Atlantic University revealed that chair yoga as an effective alternative treatment for osteoarthritis and for who suffer from the pain in their lower extremities (hip, knee, ankle or foot).
- Out of the all the yoga asanas for knee pain, this is one of the most effective and is done by placing your back against the wall and bending your knees down to 90 degrees, putting the weight on your quadriceps.
2.The Triangle Pose
A lot of people suffer from knee pain as they get older and using yoga for knee pain in old age can be a great tool to deal with the pain. The triangle pose helps to strengthen the outer part of the quadriceps which is a very common cause of knee pain among older people
- To do this, stretch your legs out and extend your arms out to the side.
- After this, bend at the hips and try to touch the ground with your arms remaining straight on either side.
- Helping strengthen the hip flexors and stretch out potentially cramped up muscles will bring great relief to the knees.
3. Supported Half Moon Pose
The benefits of strengthening the hamstring without straining them is a great yoga asana for knee pain and can help prevent the knees from obtaining further injuries thanks to having weak hamstrings.
- One of the yoga exercises for knee pain and joint pain relief that requires some balance as you must stand on one leg and with your arms straight out
- Then bend down at the hips to try and reach the floor.
- Yoga therapy for knee pain is one of the most common treatments that are prescribed and this is one of the most popular poses given the strength that it can give to the lower body.
4. The Mountain Pose (Tadasana)
Like the bridge pose, this helps with the alignment of the entire lower body and increase your ability to be constantly stable and balanced.
How To :
- This is one of the most simple yoga exercises for knee pain and joint as you simply have to stand as straight as possible and clench your lower body muscles to work on their strength.
- This yoga therapy for joint pain is one often recommended for beginners due to its simplicity.
5.The Warrior Pose
This pose is responsible for increasing the amount of strength in both the body’s core and the inner quadriceps. Using yoga for joint pain and stiffness often means working the muscles which support the joint and this stretch is one of the best for this as it targets several of the areas which are vulnerable to under development.
- Done by stretching out to the side with that leg bent and the other straight to work the muscles on the straight side.
- This is one of the yoga exercises for knee pain and joint pain that must be repeated on either side of the body.
6. King Arthur’s Pose
This is one of the best stretches available in the whole range of using Bikram yoga for knee pain. It provides incredible work and stretching for the quadriceps which are the muscles used to extend the knee.
- Bend one knee 90 degrees in front of you,
- Then place the other knee joint directly on the floor and stretch it behind your body to really work the quadriceps muscles harder than most of the other yoga exercises.
7. Hero Pose
This is one for chronic knee pain as it directly works on stretching out the area around the joint and therefore shouldn’t be attempted by those who have inflammation in the area.
- Another of the most effective yoga exercises for knee pain and joint relief, simply place both knees on the floor and sit on top of your feet.
- You can extend the stretch by leaning backward as far as you can.
- This shouldn’t be done immediately and you should do the stretch in the basic form for a while to ensure that you won’t do any further damage to your knee by over stretching it.
8. Half Lord of the Fishes Pose
This pose stretches most of the lower body by twisting the hips around and making sure that everything is being strengthened. The motion of the pose works the pelvis and therefore helps to bring the hips back into alignment, one of the best ways to relieve persistent knee pain.
It also works the lower back which is another key area for providing support for the joints throughout the lower body.
9.The Banana Pose
This mainly actively stretches the hip and not the knee, however, this allows a lot of pressure to be relieved from the joint which works brilliantly to relieve some chronic pain from the area making it a great yoga therapy for knee pain, despite not working necessarily on the area itself.
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10. Supported Bridge Pose
This yoga therapy for joint pain doesn’t just help with strengthening the glutes, quads, and hamstrings, but also helps with the alignment of the knees. This stops you from putting unnecessary levels of stress on the joints and therefore maintaining the strength within them for a far longer period of time.
Finding the best stretches for you is the key as everyone will have different preferences and capabilities depending on their yoga experience or the severity of their knee pain. Work with the more simple ones to start with then work up to some of the more experienced ones as your confidence and knee strength increases as there are many yoga exercises for knee pain and joint pain that are available to more advanced yoga practitioners.
Work with the more simple ones to start with then work up to some of the more experienced ones as your confidence and knee strength increases as there are many yoga exercises for knee pain and joint pain that are available to more advanced yoga practitioners.