5 Best Yoga for the Knee Pain relief

Many people nowadays are suffering from knee pain. It causes pain and discomfort in knee joints. These 5 best Yoga for the Knee Pain helps to relieve the pain with daily exercise. It is very important to do incorrect forms. One needs to study the anatomy of the knee and legs for best results from yoga.

How are the knee muscles groups?

Did you know that our body muscles are grouped into 4 groups, It’s very important to understand that there are four muscle groups in order to fight knee pain and practice the yoga Sana in a comfortable way.

These muscle groups are:

  • Knee extensors
  • Knee flexors
  • Inner thighs
  • Outer thighs

Here is the yoga for knee pain as follows:

Yoga for the Knee Pain

yoga for the knee pain showing by a girl

5 Best Yoga for the Knee Pain:

  • Sethu Bandhasana (Bridge pose)
  • Trikonasana (Triangle pose)
  • Vrikshasan (Tree pose)
  • Utkatasana (Chair pose)
  • Makarasana (Crocodile pose)

Sethu Bandhasana (Bridge pose)

This yoga helps to stretch your knee joints. This is one of the best yoga to cure knee pain easily.

While doing this yoga Sana be sure that your breathe during complete yoga until done.

How to Practice this Pose:

Bridge pose
  • Start by lying on your back, keep your hands on the side.
  • Lift your hips and knees by putting pressure on your hands and shoulders.
  • Inhale the breath softly.
  • When you start this yoga Sana you can start feeling pressure on your shoulder and your knee muscles.
  • It might be difficult the first time but need to repeat the yoga again and again.

Trikonasana (Triangle pose)

As the name suggests, TRI means three, KON means angle and ASAN means posture which is pointing towards three different directions.

This helps to strengthen the ankles, knees, legs, and arms. This yoga helps to stretch and open the hips, calves, shoulders, and chest.

How to practice this pose: 

Triangle Pose
  • Stand straight with legs spread apart above the height.
  • Now extend your arms up and spread in a parallel manner towards the ground.
  • Bend towards the right from above the waist and place your right palm on the floor and your left palm should be upwards straight.
  • Now stay for this position for 5 to 10 seconds.
  • Repeat the yoga with another leg now.

Vrikshasan (Tree pose)

It is the most popular ancient age balancing yoga now. It strengthens the legs and opens the hips.

This yoga is most helpful who are suffering from sciatica (nerve pain in the leg). It also improves your intramuscular coordination within your whole body.

How to practice this pose:

Tree pose
  • Stand in a tall and straight position with arms by the side of the body.
  • Now exhale, move the right leg up and place the foot on the inner side of the left thigh.
  • Now inhale, extend the arms up and join your hands together to form a namaskar mudra, Remain in this position for 5-10 seconds.
  • Come back to starting position and now repeat this yoga with another leg.

Utkatasana (Chair pose)

This yoga helps to reduce the pressure from the knee. This is the best stretching yoga because your body weight is shifted to your hip’s sockets below and strengthens the knees.

How to practice this pose:

  • Stand straight with your hands on the side, now lower down your hips by bending your knees, imagine like you are sitting on a chair.
  • Move your hands upward and straight apart.
  • Be in this position for 5- 10 seconds.
  • Move your hands down and come into your initial position while exhaling the breath.

Makarasana (crocodile pose)

This is the best yoga to reduce or help with the burning sensation in the knee. It is one of the comfortable yoga to reduce the itching or burning pain of the knee.

How to practice this pose:

  • Sleep on yoga mat comfortably with stomach towards the floor.
  • Keep your hands straight and above your head.
  • keep your knees straight and toes touching the floor.
  • Now raise your arms and legs simultaneously above the floor very straight as high as you can and make sure you breathe very slowly.
  • Hold your body 5 to 10 seconds in this manner.
  • Repeat this yoga by increasing time day by day.

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All above should not be done forcefully or intensely for knee pain. Yoga for the Knee Pain involves recovery slowly manner. If any yoga discomforts you, need to consult a doctor. Yoga for the knee on daily basis is always good for a speedy recovery.

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