Home » yoga » Yoga for Knee Pain – Asanas that Work

Yoga for Knee Pain – Asanas that Work

Yoga for Knee Pain

The knee is the most common victim of overuse injury. It is severe, while squatting, kneeling, sitting with the knee flexed, and rising after sitting for long periods of time.

In order to get relief, rest is necessary. But always rest is not always an option and sometimes we have to go for treatment as well. To avoid going to the desired treatment, there are some exercises for knee pain.

Let’s discuss some yoga asanas working for knee pain or you can say, yoga for knee pain. But before discussing yoga for knee pain, you have to have a vision of the anatomy of the knee; that is to know about the different joints present in the knee and also have an idea about the causes of knee pain.

The knee is actually the point of the femur and tibia. It is a combination of bones, tendons, ligaments and cartilage. There are four different bones present in the knee. They are:

  • Tibia is commonly known as the shin bone
  • kneecap, this is what we know as the kneecap and moves when we walk,
  • femur, which is commonly known as the thigh bone, and then comes
  • fibula, the straight bone that runs from the knee to the ankle.

The knee is a combination of bones, but bones combine themselves with the help of ligaments. These ligaments give strength and stability to the bones. The various ligaments present knees are

  • medial collateral ligament medial femur connects to the medial side of the tibia
  • . lateral collateral ligament :. the lateral side of the femur is connected to the lateral side of the fibula
  • anterior cruciate ligament the two major bones, ie, the tibia and femur is connected, and forms the center of the knee. the forward movement undergoes knee.
  • posterior cruciate ligament: This also connects the tibia and femur, but is responsible for bending back of the knee
  • patellar ligament. connects the kneecap to the tibia
  • .

Now that we have highlighted the bones and ligaments, let’s take a look at the muscles. There are two types of muscles present in the knee area, which are:

hamstring is very commonly known to us because athletes tendons of the injured hamstring. When the knee is bent from the upright position, these hamstring muscles, which is a group of three muscles, it is responsible. When the knee straightens the bent position, the quadriceps muscles, which is a combination of four muscles responsible for this movement.

This combination of muscles, bones and ligaments of the knee understands and is why the legs can be bent in one direction, and the minimum lateral rotation is also possible.

hinge is the joint that helps in extending our leg in one direction. Pivot joints allow rotation of a bone around another. The knee is also known as the central hinge joint because its minimum extension and lateral movement in one direction. Therefore, the knee joint is basically the largest set in the human anatomy.

Before showing how to treat knee pain with the help of yoga, we will look at the causes of knee pain. Here are some points:

1. Sports Injury (dislocation)

The word itself describes the condition dislocation. This means that the bones are not in the correct position. They have slipped out of alignment, creating pressure on the ligaments and muscles. This happens due to direct trauma to the knee as a fall or sports-related injuries.

2. Poor posture

The second cause of knee pain is the wrong posture. Incorrect posture causes an imbalance in the body’s weight, creating greater pressure on joints. Also disturbs the alignment of bones that creates pressure on the ligaments and muscles, leading to pain severe knee.

3. Arthritis

Arthritis is nothing more than an inflammatory sensation in the joints of the body. Rigidity is one of the main symptoms of arthritis and sometimes inflammation may also appear. Our body has many joints, but arthritis of the knee is very common and annoying the way you normally walk and causes interference in our daily activities. This inflammatory feeling occurs due to the decrease in the space between the bones of the knee.

4. Muscle tear

Muscles tear of the knee due to over exersion hamstring. In case of excess reflection, the quadriceps muscles can also break.

Here are some of the causes of knee pain, now is the time to take precautions.
We know that physical exercise increases strength and range of motion. Yoga is the most useful type of exercise and can be done by a person of any age.

Yoga is not simply twisting the body, which is the meeting of the body, mind and soul. Yoga keeps our mind on the present and reduces pain and stress. It increases our awareness. You have to make yoga an important part of his life to stay fit and healthy.

Yoga for knee pain.

1. Uktatasana: chair pose, is a very good choice among all yoga exercises for knee pain

Yoga for Knee Pain - Utkasana


  • Stand in Tadasana. Slowly lift your arms, while enjoying the breath, until your arms are perpendicular to the floor. Or join the palms or keep arms parallel and opposite inward.Gradually bend your knees while breathing, and trying to bring the thighs as parallel to the ground as possible. Knees go forward, and his torso lean forward over the thighs until breast forms almost a right angle with your thighs. Keep your knees close to each other and press the heads of the thigh bones down to the ankles.
  • Keep your hard shoulder, keeping the blades directly against his back. Movie his lower pelvis to the ground while trying to keep the lower back long.
  • Continue for 30 to 60 seconds. To exit Uktatasana, slowly straighten knees while enjoying breathing hard lifting arms. Gradually, as you exhale, release your arms at your sides in Tadasana.

Utkatasana help you in building the strength of the knees, ankles and calves. Strengthens quadriceps and hamstrings, which contribute to the stability of the knee. The quadriceps and hamstrings gradually begin to give support to the knees and this reduces pain in the knees.

2. Vrikshasana

Yoga for Knee Pain - Vikharasanaa

Vrikshasana increases concentration and coordination body in order to practice different asanas. This helps in the formation of the body to maintain balance on one foot.


  • Open your arms to the sides, and keep them parallel to the ground.
  • Bend the right leg and try to bring the exclusive right on the inner left thigh.
  • While the balance of the body on the left foot, slowly bring your arms over your head, keeping your palms facing each other. Try not to bend your knees.
  • In this position take ten breaths cycles of inhalation and exhalation.
  • Shoot down your arms slowly return to normal posture. Repeat the same procedure, by simply bending the left leg instead of the right, and that the sole to the inner face of the right thigh.
  • Initially, this practice only for 10 full breaths and then gradually increase the duration.


  • Vrikshasana strengthens the spine, calves, thighs, ankles, ligaments and tendons of the feet.
  • Vrikshasana help in achieving stability in various aspects of life.

3. Urdhva Prasarita Padasana

Yoga for Knee Pain - Vikharasanaa

Also known as “legs up the wall” pose. In the beginning take the help of the wall while practicing asana but then do it by yourself without the support of the wall. Basically, relaxes muscles and prevents hamstring pain.


  • spread on the ground keeping right leg fully extended on the ground.
  • Now extend your arm and palms facing the floor along the side of your body.
  • Then, while the first bending your knees, bring the thighs to the abdomen.
  • Spread your legs up, with the support of the wall and keep your arms above your head. After practicing asana a few times, try to do it without the support of the wall.


Strengthens the core muscles of the body, including the quadriceps and hamstrings. This leads to good health of the knee and improves posture due to poor posture leads to severe knee pain

4. Gomukhasana

Yoga for Knee Pain - Gomukhaasan

this asana is commonly known as the cow face, but you should not do this asana if his knee is still hurting. This asana prevents pain, but if the pain has already begun, do not practice this asana.

  • Bend the left leg and place the left heel under the right thigh.
  • Then bend the right leg over the left knee so that both knees are held one another in a straight line.
  • Now it is the time to place your arms. Fold the left arm so that the left forearm is behind the back and left arm is pointing up
  • Bend the right elbow, so that the right arm is located between the scapula and the right hand is pointing down
  • clasp fingers of his left hand with his right hand
  • practice, the position for 5 full breaths and then change the position of his legs and hands.
  • Practice 10 -12 sets at each position.


Improve your posture and relaxes the muscles in the knee area. Not practice if you have any problems related to the knee, which helps in caution, but not as pain relief.

5. Marichyasana

Yoga for Knee Pain asanas

The word means Marichi light rays. This asana can be replaced by the Ardha Matsyendrasana (spinal twist).

  • pose Sit on the staff.
  • while bending the left knee keep the left heel on the floor.
  • twist the torso to the right.
  • keep the left arm forward, lengthen the torso forward and snuggle left shin in the armpit. Then, in a flash, sweep the forearm around the outside of the leg. The left hand is pressed against the outside of the left thigh or buttock.
  • Put your left arm forward and turn inward to the thumb points down and the palm facing the left. While the left arm is stretched forward, lengthen the torso forward and snuggle left shin in the armpit. Then, in a flash, sweep the forearm around the outside of the leg. The left hand is pressed against the outside of the left thigh or buttock.

The practice of asana; 30 seconds for each leg.

helps in strengthening the spine and relaxes the back stiffness. More than this, increases the mobility of the knees so that the strength of cartilage and muscles increases.

6. Viparita Karan

Yoga for Knee Pain  - Viparita Karan

is almost the same as Urdhva Prasarita Padasana, but Urdhva Prasarita Padasana not take the help of Wall. Here you can take the help of the wall. The steps and the benefits are the same as the Urdhva Prasarita Padasana. The practice of yoga-like knee pain, helps improve knee pain.

7. Garudasana

Yoga for Knee Pain  - Garudaasan

Also known as asana eagle.

  • Stand in mountain pose.
  • left arm on his right arm Center.
  • Bend the elbows, forearms wrapped around each other, palms facing each other. Toes pointing toward the ceiling. If the palms are not touching, resting one palm against the other wrist or forearm.
  • Cross the right leg over the left, just above the knee.
  • Place the right foot behind the left lower leg and hook the left foot on the calf or ankle. If you can not reach the left calf, place right next to the lower left leg foot.

practice this asana for 30 -60 seconds; each leg and arm

It helps in losening ankles and hips. Prevents knee pain and strengthens the legs.

8. Virasana

Yoga for Knee Pain  - Virasana

The other name for this asana is “hero pose”. Avoid it if you are already suffering from a knee problem. It is the easiest among all yoga for knee pain.

  • kneeling and sitting.
  • Keep your arms on your thighs between his feet.
  • Relax your shoulders

Practice 9 -12 30 -60 seconds sets, each set


  • upper thighs, knees, ankles and feet are stretched.
  • All these yoga asanas and exercises for knee pain helps reduce the pain they are suffering. Some of these asanas, if practiced regularly, even if you have no knee problem, will protect you from them in the future. After all, prevention is better than cure!


You May Also Like :
==[Click 2x to CLOSE X]==
Trending Posts!