Four recommended yoga poses for alleviating knee discomfort, as suggested by a yoga instructor.
Yoga can offer relief for knee pain while exercising or rehabilitating an injury. Here are four yoga poses recommended for relieving knee pain and strengthening the knees: Chair Pose (Utkatasana), Low Lunge (Anjaneyasana), Supported Half Moon Pose (Ardha Chandrasana with support), and Triangle Pose (Trikonasana).
Chair Pose (Utkatasana)
- Stand with feet together, extend your arms straight in front at shoulder height.
- Gently bend your knees, lowering your hips as if sitting in a chair. Keep your thighs engaged and the weight evenly distributed over your feet.
- Hold the position while breathing deeply.
Avoid letting your knees extend beyond your toes and do not let your knees collapse inward. Engage thigh muscles to support the joints and keep a slight micro-bend if needed to avoid strain.
Low Lunge (Anjaneyasana)
- Step one foot forward into a lunge position, bending the front knee so it aligns over the ankle. The back leg is extended with the knee on the floor.
- Keep hips square and chest lifted.
Place a folded blanket under the back knee for cushioning. Keep the front knee tracking over the ankle to avoid excess pressure, and avoid deep sinking if your knee feels hyperextended or painful.
Supported Half Moon Pose (Ardha Chandrasana with support)
- From a standing balance pose, place one hand on a block or support in front of you and extend the opposite leg back and up, opening the hips and chest sideways.
Use props like blocks to maintain balance without forcing the knee joint. Avoid twisting or locking the knees, and focus on stabilizing the standing leg muscles around the knee for support.
Triangle Pose (Trikonasana)
- Stand with feet wide apart, turn one foot out, and extend arms sideways. Reach forward with the front arm, then lower your hand (to a block, shin, or floor) near the front foot while stretching the other arm upward.
- Keep legs straight but avoid locking the knees.
Maintain strong engagement in your thigh muscles to support the knees and avoid hyperextension by keeping a micro-bend if necessary. Do not force your hand to the floor if it strains your knee; use a block.
Additional Guidelines to Avoid Exacerbating Knee Issues:
- Warm up gently before poses to prepare muscles and joints.
- Use props such as blocks, cushions, or folded blankets to cushion and stabilize the knee.
- Avoid positions that cause sharp pain or discomfort. Instead, modify the depth and alignment for comfort.
- Keep proper knee alignment by ensuring knees track over toes and do not collapse inward or sideways.
- Gradually increase hold time and intensity as strength improves, practicing 3-4 times a week.
These poses primarily strengthen the quadriceps, hamstrings, and surrounding muscles that support knee stability and reduce strain on the joints, ultimately helping to relieve pain and enhance knee function.
When doing yoga poses for knee pain, approach them with caution and on the recommendation of a medical professional if you have a current or existing injury.
- Yoga's science-backed health-and-wellness benefits extend to knee pain relief, particularly through practiced poses like Chair Pose (Utkatasana), Low Lunge (Anjaneyasana), Supported Half Moon Pose (Ardha Chandrasana with support), and Triangle Pose (Trikonasana).
- Yoga's flexibility-focused fitness-and-exercise routines, such as these four recommended poses, can help strengthen the knee joint, thereby alleviating pain and improving overall knee health.
- When seeking relief from knee pain through yoga, remember to follow additional guidelines like warming up gently, using props, avoiding positions causing discomfort, maintaining proper knee alignment, and gradually increasing intensity with a regular practice.
