Treat Bad Knee With These Yoga Poses

It doesn’t matter if you are 13 or 65 years old, knee pain can occur during any age. The most common reasons for knee pain are ruptured ligament or a torn cartilage. Apart from this, preexisting medical conditions like arthritis, infections, and gout among others only worsen the problem. One way to deal with this problem is going to the doctor and getting pharmaceuticals which is just a temporary solution.

On the other hand, including a little yoga for knee pain can help you get rid of this problem. Yoga is a holistic way of keeping yourself fit and healthy. This spiritual art helps you unite the mind, body, and spirit to take care of numerous issues stopping you from unlocking your true potential. In other words, yoga is there to help you get rid of a multitude of health problems.

With that said, let us dive a bit into what are the symptoms of knee pain.

Knee Pain – The Symptoms

Before you go ahead and take a painkiller, it is important to know the symptoms of the problem. Given below are the symptoms of knee pain.

Redness and warmth to touch

Weakness and Instability in knees

Inability to straighten the knee

Popping and crunching sounds

Swelling and stiffness

Fortunately, you have yoga for knee pain to get rid of this debilitating issue. There are specific yoga poses that provide you relief from this debilitating condition.

Given below are three yoga poses which can help you get rid of knee pain.

Yoga Poses To Treat Knee Pain

You have been misguided if someone convinced you to not do yoga and take medications for knee pain. Yoga is the best tool to help you deal with weak knees and knee pain. There are numerous yoga for knee pain asanas that work on knee stabilization and strengthening the muscles. Yoga is a great way to take care of tight muscles.

With that said, let us check out the three yoga poses which can help you get rid of knee pain.

Also read: Yoga Alliance Certified

  1. Mountain Pose

The best yoga asana to keep your knees healthy. The Mountain Pose also forces the body to engage the leg muscles isometrically.

Steps To Practice Mountain Pose

Stand straight on the yoga mat with both hands by the side of your body.

Start by bringing the big toes and your heels together.

Engage your lower abdominal and stretch your fingertips towards your toes.

Take full deep breaths while expanding your chest.

Make sure your feet and toes are spread wide and evenly on the yoga mat.

Bring your weight on the arch of your foot. Visualize lifting from your upper arch through the ankles and knees.

Engage your quadriceps muscles and lift from your kneecaps.

Draw the muscles of your legs upwards.

  1. Hero Pose

One of the best knee pain reliever in yoga is the Hero Pose. Practicing this yoga asana for just five minutes every day can help you take care of many knee-related issues. You can also use blankets or towels to give a good pull to your knees.

Steps To Hero Pose

Kneel down on the yoga mat.

Pull your calf muscles to your sides while sitting on your hips in-between your ankles.

Pull your knees up and buttocks backward.

Hold this position for five to eight deep breaths.


Read more: 500 hour Yoga Teacher Training Syllabus

  1. Triangle Pose

If you are looking for a yoga for knee pain asana that strengthens your quadriceps, abdominal, and inner thighs, do the Triangle Pose. This yoga pose also gives your hips, waist, and hamstrings a good stretch.

Steps To Practice Triangle Pose

Start by standing in the Mountain Pose.

Turn the right toe forward at 90 degrees and your left toe at 75 degrees.

Hinge towards the right and go over your leg. Keep your hand on the upper ankle, upper thigh, shin, or a yoga block.

Bring your body back in space with your hips.

Engage your legs and draw up your kneecaps and inner thighs.

Hold this position for eight deep breaths.

Repeat on the opposite side.

However, you can also follow a few simple tips to keep your knees safe during the yoga practice.

Read more: 300 hour Yoga Teacher Training Syllabus

Safety Tips For Knees

Given below are three important safety tips to help you keep both knees safe during yoga.

  1. Blankets

Yoga blankets and towels are a great way add some cushioning to your practice. These also make the yoga practice a bit comfortable. For example,you can roll up the blanket and tucked between the glutes and ankles in Child’s Pose.

  1. Yoga Blocks

Yoga blocks are a great option to help you practice challenging yoga asanas with ease. These help you explore numerous yoga for knee pain asanas without the risk of injury.

  1. Yoga Mat

Remember, the thicker the yoga mat, the more cushioning between you and the floor. In other words, when you are doing yoga poses that require kneeling a yoga mat comes handy.


Knee pain is a debilitating medical condition that makes it harder for you to move around. Practice these yoga for knee pain asanas to get rid of this issue.

Read more: 200 hour Yoga Teacher Training Syllabus

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