Here are four yoga exercises suggested for relieving knee pain:
Incorporating yoga into your fitness routine can provide numerous benefits, and this is particularly true for those dealing with knee pain. Here are four yoga poses recommended for knee pain rehabilitation and strengthening.
- Bridge Pose (Setu Bandhasana)
To perform the Bridge Pose, lie on your back with knees bent and feet flat on the floor, hip-width apart. Press your feet and arms into the floor as you lift your hips toward the ceiling, engaging your glutes and hamstrings. Hold for several breaths, then slowly lower your hips back down. This pose strengthens the muscles supporting the knee, especially the glutes and hamstrings, helping to reduce knee pain.
- Warrior II Pose (Virabhadrasana II)
Stand with legs wide apart, turn the right foot out 90 degrees and left foot slightly in. Bend the right knee over the ankle without letting it go past the toes. Extend arms out to the sides at shoulder height, gaze over the right hand. Hold for several breaths and then switch sides. This pose builds leg strength and stability, improving knee support and hip flexibility.
- Triangle Pose (Trikonasana)
Stand with feet wide apart, turn the right foot out and left foot in slightly. Extend your arms parallel to the floor. Reach toward the right foot with your right hand while extending the left arm up, opening the chest. Hold the stretch, then return to standing and switch sides. Triangle pose improves leg strength, balance, and alignment, relieving knee discomfort.
- Reclined Hero Pose (Supta Virasana)
Kneel on the floor with knees together and feet slightly wider than hips, toes pointing back. Sit between your heels and slowly lean back, placing hands behind you for support. Lower onto your forearms, then down onto your back if possible, supporting with blankets as needed. This restorative posture stretches the quadriceps and knees gently, aiding rehabilitation and blood flow.
These four poses combine strengthening and gentle stretching to support knee rehabilitation and improve mobility while minimizing strain. It is recommended to perform them with mindfulness of pain levels and possibly under guidance if recovering from injury.
Remember, when practicing yoga, always listen to your body and avoid discomfort or pain. If you have a knee injury, be cautious when attempting new poses and consider seeking guidance from a qualified yoga instructor.
References: [1] Yoga Journal. (n.d.). Yoga for Knee Pain: 5 Poses to Strengthen and Relieve Discomfort. Retrieved from https://www.yogajournal.com/practice/yoga-for-knee-pain-5-poses-to-strengthen-and-relieve-discomfort
[3] Verywell Fit. (2021, March 11). Yoga Poses for Knee Pain: 5 Yoga Poses to Help Alleviate Knee Pain. Retrieved from https://www.verywellfit.com/yoga-poses-for-knee-pain-4130888
[5] Healthline. (2020, December 17). Yoga for Knee Pain: 5 Yoga Poses to Help Relieve Knee Pain. Retrieved from https://www.healthline.com/health/yoga-for-knee-pain
The Bridge Pose, Warrior II Pose, Triangle Pose, and Reclined Hero Pose are recommended yoga poses for knee pain rehabilitation and strengthening, providing benefits such as building leg strength and stability, improving flexibility, and relieving knee discomfort. These poses are part of a holistic approach that combines strengthening and gentle stretching to support knee rehabilitation and improve mobility while minimizing strain. Yoga for knee pain can be a great addition to a health-and-wellness routine under the guidance of a qualified yoga instructor.
