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8 Easy Yoga Moves to Strengthen Your Knees | Poses for Your Knees

Updated: Sep 16, 2021

Do you suffer from knee pain? Many people experience chronic knee or joint pain as a result of arthritis, osteoarthritis, or simply strain from daily life. Yoga exercises, fortunately, are a tried-and-true remedy, though they can be intimidating for beginners.


When practising yoga, it is critical to perform the poses correctly. Practicing at a slow pace will help you achieve positive results.


Below we will walk you through the beginner yoga for knee pain, various easy yoga poses bad for knees


beginner yoga for knee pain

1. Triangle Pose (Trikonasan) To Cure Knee Pain


Injuries can be caused by a weak vastus medialis (the inner part of the quadriceps) and vastus lateralis (the outer part of the quadriceps). Yoga's triangle pose will stretch and strengthen your inner thigh muscles, which will help prevent it.


To perform the triangle pose, step your feet out in a wide stance so that they are parallel with your back, with your right foot turned at a 90-degree angle and parallel with the horizontal edge of the mat.


As your right leg straightens to engage your inner quad and thighs, your right knee should be bent in line with your hip and ankle, and both feet should be rested.



1. Triangle Pose (Trikonasan) To Cure Knee Pain


In order to reach the right arm down to the left side of the body in a straight line, the right knee must be aligned with the hip and ankle. Maintain core engagement by using a block to support the right hand as you attempt to reach for the sky with the left side of the body. Inhale and exhale slowly. The procedure should then be repeated.



Precautions For Triangle Pose To Cure Knee Pain

Joining your muscles makes locking your knees difficult, but disengaging them causes hyperextension. Hyperextension should be avoided at all costs because it causes muscle cramping.





Poses for Your Knees


2. Mountain Pose (Tadasan) Cures Knee Pain


This yoga position aids in the proper alignment of the muscles, thereby relieving knee pain. The first step is to make sure your feet are close together. Lift up through your core while engaging your core and feet. To engage your calf muscles, press down on the floor to evenly distribute your body weight. To feel the stretch and tighten your abs, use your quadriceps and rotate your thighs.


2. Mountain Pose (Tadasan) Cures Knee Pain

Pull your shoulders back and down, ensuring that they are stacked over your ankles and hips, while slightly lifting your chin; your chin should be parallel to the floor. Relax your face muscles and take deep breaths to relax your engaged muscles. Hold this posture for about 10 breaths..


Precautions For Mountain Pose

  • If you suffer from insomnia, you should avoid it.

  • People who suffer from headaches should avoid mountain pose.

  • If your blood pressure is low, don't do it.

  • Pregnant women should not perform Tadasana.

  • Don't be too strict with yourself.



3. Supported Half Moon Pose (Ardha Chandrasana) Cures Knee Pain


The Ardha Chandrasana is another name for the Supported Half Moon Pose. This balancing pose is good for strengthening the muscles that support the knee. The first step is to locate an empty wall and a support block. Then, with your back to the wall, rotate your right foot. Check that the sole of your foot is parallel to the wall. Then, take the block in your right hand and bend your right knee. Balance on your right leg by shifting your weight.

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3. Supported Half Moon Pose (Ardha Chandrasana) Cures Knee Pain

Place the block near the front of your right foot and use your right hand to straighten your right arm and leg. Rotate your left side of your body upward so that your back is aligned with the wall behind you. The left leg should be parallel to the floor, and the left arm should be parallel to the right arm. Hold this position for a few seconds, then take a few deep breaths and gradually increase the duration of the pose as you gain strength. This is very helpfull yoga for knees and hips.


Precautions For Supported Half Moon Pose (Ardha Chandrasana)

  • Low blood pressure patients should not practice Ardha Chandrasana.

  • Don't practice Ardha Chandrasana if you have diarrhoea.

  • Back pain and slipped (herniated) disc patients should not do this asana


Note: All the asanas and pranayama should be performed under the guidance of your certified yoga teacher.




4. Supported Bridge Pose (Setu Bandasana) Helps To Cure Knee Pain


Setu Bandasana, or bridge pose, is a yoga move that aligns your knees to strengthen your glutes, back, and hamstrings. To begin, lie flat on your back with your knees bent. Then, with your feet on the floor, bend your knees. Place a block horizontally on the floor with your feet hip-width apart. All you have to do now is push all four corners of the feet, the inside and outside edges, and the heels. Then, draw the navel in toward the spine and press the lower back into the ground. Tuck your tailbone in and lift your bottom as high as you can without compromising your form..


4. Supported Bridge Pose (Setu Bandasana) Helps To Cure Knee Pain

Roll your shoulders under your body and interlace your fingers underneath to stretch the chest. Hold this pose for a few breaths or seconds before lowering your upper back to the floor. Then, gradually release the mid-back and lower the lower back and tailbone to the floor. To achieve the best results, repeat this move several times.


Precautions For Supported Bridge Pose (Setu Bandasana) Helps To Cure Knee Pain

  • To achieve the best results, perform this pose on an empty stomach.

  • If you have a back injury, avoid doing this asana.

  • To avoid neck soreness or sprain, avoid rolling or stretching away from your shoulders from your ears.

  • When you're in the pose, don't move your head to the right or left.




5. Chair Pose Helps To Cure Knee Pain


The chair pose helps to strengthen your thigh muscles (the rectus femoris). Thigh muscles that are strong will help to support your knees.


Begin by putting your feet together. Extend your arms straight in front of your face. Then slowly squat down. As you descend, squeeze your thighs. Your body will move into a diagonal sitting position. Hold this yoga pose for a few moments while taking deep, controlled breaths. Then, get back to your feet.


5. Chair Pose Helps To Cure Knee Pain

Precautions For Chair Pose

  • If you have low blood pressure or a headache, do not perform this asana.

  • If you have recently had a leg or foot injury, avoid this asana.

  • Those who have back or hip problems should avoid practising utkatasana.



6. Child’s Pose Helps To Cure Knee Pain


This gentle knee stretch can be made more intense by moving your bottom closer to your heels. The first step is to grab a blanket and wrap it around your knees for protection.


Then, on your hands and knees, make sure your feet are together with your toes untucked and your knees are separated so your belly can rest between your thighs. Your bottom should be touching your heels, and your brow should be on the mat, arms extended outward.


Hold the pose for 10 breaths and gradually increase the time as your flexibility improves.



Precautions For Child’s Pose

If you have a knee injury, avoid Child's Pose. Spread your legs wider if you're pregnant, and avoid pressing your stomach against your thighs. If you have a shoulder injury, keep your arms by your sides for the most support. If you feel any discomfort, ease out of the pose.



7. Easy Pose Helps To Cure Knee Pain


In most yoga classes, this is a common pose. Simply sit, cross your legs, and sit up straight as if meditating. Depending on the extent of your knee bend, you may experience some tension, and the pose can be made more comfortable by sitting on a blanket. It's great for stretching your ankles and knees, and once you've finished the move, stand up and take up to 10 deep breaths.



7. Easy Pose Helps To Cure Knee Pain


Precautions For Easy Pose Helps

  • It should not be done if you have a knee injury.

  • Avoid if you have sciatica.

  • It should also not be used for sacral ailments.

  • It should not be done if you have a slipped disc.



8. Wide-Angle Seated Forward Bend (Upavistha Konasana) Helps To Cure Knee Pain


The Wide-Angle Seated Forward Bend, also known as Upavistha Konasana, is a great stretch for the back, hip, inner thigh, and groyne. The first step is to spread your legs as wide as possible while remaining comfortable. Then, flex your feet to activate the leg muscles and place your hands on the ground in front of you. Maintain a long and straight spine throughout the process. Hold this pose for ten breaths, then bring your legs together and your knees to your chest.





Precautions For Wide-Angle Seated Forward Bend (Upavistha Konasana)

Perform it on an empty stomach. Eat at least 4 or 6 hours before practising. If you have a hamstring tear or pull, avoid doing it. Sit on a thick or folded blanket if you have a lower back injury.



Final Note You Should Remember:

Don't let knee pain or stiffness stop you because these yoga poses can help to strengthen and relieve knee pain. Warm up before your yoga session to improve flexibility and range of motion and avoid injury.


Note: All the asanas and pranayama should be performed under the guidance of your certified yoga teacher.






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