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Knee pain is one of the common health issues of modern-day life affecting people of all ages. Starting from old age, to conditions like arthritis, to injuries can significantly affect knee health and impact your quality of life.

While there are numerous ways to counter the pain and find relief, yoga has emerged as one of the popular methods. Practicing selective yoga poses for knee pain relief brings comfort, strengthens the knee muscles and reduces the stiffness of the knee joint, improving your mobility.

So, let’s find out the yoga poses that can aid in knee pain relief.

How Yoga Helps in Relieving Knee Pain?

Yoga offers a holistic approach towards knee pain. It not only provides relief, but also strengthens the surrounding muscles, improving blood circulation. As a result, your mobility improves and so is your quality of life.

So, here is how yoga benefits your knee health:

• It strengthens the quadriceps, calf muscles and hamstrings
• It improves flexibility of knee and its range of motion
• It improves the blood circulation to the knee joint
• It lowers the inflammation and stiffness

Resultantly, it enables people to find the right posture and alignment. So, let’s find out some of the popular yoga poses for knee pain relief.

Top 7 Yoga Poses For Knee Pain Relief

Here are some of the leading yoga poses that reduce knee discomfort –

Tadasana

This yoga pose helps with posture correction and strengthens leg muscles.

How to perform?

• Stand straight with the feet together
• Keep shoulders relaxed and arms at the sides
• Stretch upwards while standing on toes
• Hold for 30 seconds and relax

Virasana

This pose helps improve the flexibility of the knee by stretching thighs and knees.

 How to perform?

• Sit on your heels and keep the knees together
• Keep your hands straight and on the knees
• Stay for 30 seconds and then release

Setu Bandhasana

Practicing this pose primarily strengthens the knee-supporting muscles and help relieve pain.

How to perform?

• Lie down on your back and bent your knees
• Keep the feet hip-width apart and arms beside you
• Life the hip while pressing on the mat
• Hold for 30 seconds and relax

Uttanasana

This pose enhances flexibility in the hamstrings and reduces knee strain.

How to perform?

• Stand with feet hip-width apart
• Bend forward and touch the floor with hands
• Hold for 30 seconds, then rise slowly

Utkatasana

This particular pose is especially helpful for strengthening your quadriceps and your knees.

How to perform?

• Stand with the knees hip-width apart
• Lower yourself by bending the knees as if you are sitting on a chair
• Keep the hands straight in front
• Stay for 30 seconds and relax

Supta Padangusthasana

This pose proves helpful for stretching and strengthening the knees and thighs.

How to perform?

• Lie on your back and lift one leg
• Grab the big toe, or you can use a strap
• Keep the other leg extended on the mat
• Hold for 30 seconds and then switch

Janu Sirsasana

This pose mainly relieves knee stiffness and strengthens muscles.

How to perform?

• Sit with one leg extended and the other foot on the inner thigh
• Bend forward and reach for the extended leg
• Hold for 30 seconds and switch sides

Additional Tips to Lower Knee Pain

Practicing yoga helps to lower knee pain. However, you can also follow some additional tips for better results. Here they are –

• Always warm up before starting yoga or any exercise
• Do not go for deep knee bends if you are experiencing severe pain
• Use proper mats and cushions for better support
• Follow a proper diet and keep your weight in check

Now, if the knee pain persists, even after yoga and other lifestyle changes, then visiting the best orthopedic is important. In some cases, where the knee is severely damaged, the doctor will suggest a knee replacement in Hyderabad, which will provide relief.

Final Words

Yoga poses for knee pain relief offer a natural, effective way to strengthen and heal the knees. By incorporating these poses into your daily routine, you can improve flexibility, reduce pain, and enhance overall joint health.