Yoga helps relieve knee pain and the exercises can be performed at the comfort of one’s home. Yoga is a healthy way to get rid of it.zthye are easy to perform.
Knee pain can cause much discomfort. A person can suffer from chronic knee pain as well. Knee pain relief exercises, yoga to strengthen knees are indeed very beneficial for one’s health.
Yoga helps to relieve the pain. It strengthens the knee joints.
Table of Contents
The muscle groups that need to be exercise are:
• Quadriceps (knee extensors)
• Hamstrings (knee flexors)
• Hip adductors (inner thighs)
• Hip abductors (outer thighs)
1. FOAM ROLLING:
Foam rolling helps relieve tension from the body. Yes, it hurts (in the good kind of way), takes time to do, looks extraordinarily weird, and hurts a bit more. Foam rolling does work well.
Take about 5-10 minutes to roll out the below body parts:
• Glutes
• Hamstrings
• Quadriceps
• Calves
• IT Bands (sides of the thigh)
It is obvious knee pain relief exercises, yoga to strengthen knees does help one to get rid of knee pain and discomfort.
2. RECLINED HAND-TO-BIG-TOE POSE (SUPTA PADANGUSTHASANA):
This pose is good for knee pain and also for the general health of stretching our hamstrings and awakening our hip flexors.
How to practice this pose:
• The low back should feel long – avoid forcing the lumbar spine to flat – let it naturally curve here
• Keep toes and knees pointing straight towards the ceiling
• In case a person cannot straighten the leg and/or the glute lifts off the floor, guide the foot further away from one’s head
• Keep the grounded leg active with knees and toes pointing straight up
• Bring the yoga strap to the ball of one’s foot, pull down on the strap, and stretch from the back of one’s knee up towards the heel
• Bring the strap to the heel of the foot, push up through the inner heel and then send the ball of the foot towards the ceiling
• No strap – a person can use the hand to pull the foot towards the chest (this requires more flexibility)
• Repeat this on both sides and multiples times
3. BRIDGE POSE (SETU BANDHASANA):
This pose helps strengthen and soothe knee pain, but for this sequence.
Attention needs to be given to the inner thighs and hamstrings. These happen to be power centers to help alleviate knee pain. When we consistently strengthen these areas, our knees, pelvis, and muscles are brought back into balance.
How to practice this pose:
• Set up for Bridge Pose in a normal manner.
• Place a yoga block between the upper thighs, as shown in the photo
• Bring one’s attention to the block, squeeze it here, and awaken the inner thighs
• With the natural curve in one’s lumbar spine, begin to lift into Bridge Pose
• Energize the core center, continue to squeeze the block, and hold for 10 breaths
• Repeat several times
4. BANANA POSE (BANANASANA):
This yoga pose can seem odd for a knee pain sequence, but as an individual will open the hip, it does allow tension from the pelvis to release, the hip flexor to gently stretch, and the breath to reach newer depths. These muscles relax and pain is released.
How to practice this pose:
• Bring the body into a banana-sort of shape, stretching both legs and the upper body to one side of one’s mat
• For a deeper stretch, cross the ankles and then clasp the wrists
• Once settled, release the wrist clasp and relax here for five minutes
• Repeat on the other side
5. MOUNTAIN POSE AND CHAIR POSE (TADASANA + UTKATASANA)
The performer needs to focus one’s attention on alignment and activation, thus feeling the legs participating. And with this participation, transition into your Utkatasana (Chair Pose) with the goal to be able to keep knees stacked over shins, weight back in the heels, and strength in the hamstrings and glutes.
How to practice these poses:
• For both poses, bring the feet hip-width distance apart, and place the block between the upper inner thighs
• No block – do the same action and also activate the thighs as if one is squeezing a block between them
• Fire up the legs, feeling the inner thighs, quads, and hamstrings here
• Hold Tadasana for five breaths
• Transition into Utkatasana for five breaths
• Repeat this sequence 3-5 times, and keep squeezing the block throughout
6. WARRIOR I AND WARRIOR II (VIRABHADRASANA 1 AND 2):
The Warrior poses can build a great deal of strength and alignment when it comes to knee pain.
How to practice these poses:
• Come into each pose like a person would do so.
• Bend the knee to a 90-degree angle with one’s weight centered in the heel
• Keep both inner heels as well as big toe grounded while maintaining a lift in the inner arch of the foot
• Attempt to keep the outer ankle, knee, and hip of the bent leg in alignment with one another by dropping the outer hip down as one lift the inner arch, knee, and thigh up
• Hold each pose for ten breaths and repeat on the other side
8. KING ARTHUR’S POSE
King Arthur’s Pose does offer an incredible stretch to the quadriceps (our knee extensors).
How to practice this pose:
• Place the folded blanket against the wall with blocks ready on either side
• Start in Tabletop Pose with one’s bum facing the wall
• Bring the right shin and top of the foot to the wall (pressing gently into it) and step the left foot forward coming into a Low Lunge-type position
• Bring hands to rest atop the blocks as one lifts the chest and the hip does point forward to protect the lumbar spine
• To deepen the stretch, as this brings hands to one’s thigh and slowly bring the bum towards the wall
• Hold for 5-10 breaths and repeat on the other side
9. HALF LORD OF THE FISHES POSE (ARDHA MATSYENDRASANA):
This yoga pose helps relieve knee pain by stretching the outer hips (knee abductors) and bringing them back into alignment.
How to practice this pose:
• Do this pose at 50-75% to one’s capacity – it’s a restorative twist, so keep it gentle
• Use the hands or the crux of the elbow to hold the knee into the chest
• Stay for ten breaths and repeat on the other side
10. HERO POSE (VIRASANA):
This is good for chronic knee pain yogi.
How to practice this pose:
• Start seated with one’s knees hip-width distance apart
• Place the block on the desired height between the feet
• Relax the hips back and rest atop the block, allowing the knees, quadriceps, and ankles to experience a stretch here
• If it is too intense, a person can try tucking one’s toes for added support
Knee pain relief exercises, yoga to strengthen knees are very essential for getting rid of knee pain problems. Also read: Simple Exercises for knee problems
• Still too intense? Honor the body and come out of the pose – one can always revisit it after a person has practiced the rest of this sequence a few times
• Stay for a minute to seal the practice, dropping into relaxed inhalations as well as exhalations