Here is a list of the 5 Strengthening Yoga Poses to Ease Knee Pain

It is essential to understand the fact that your knees are complex, and they are also essential. Apart from holding you upright and carrying you through the world, the knees also help you absorb the shock from your everyday movements, including walking, running, jumping, or moving from pose to pose in your yoga practice. It is, therefore, essential to take care of your knees. Suppose you’re experiencing pain in some crucial joints. In that case, you will need to work on strengthening the muscles around your knees, including your quadriceps, hamstrings, abductors, calves, and adductors.

Yoga can effectively alleviate knee pain that might arise from muscular imbalances. This is especially prevalent among runners, cyclists as well as mountain bikers. You can stretch the tight muscles, strengthen the weak muscles, get the knees reacquainted with safe, diverse movements, and calm the central nervous system.

Most common causes of knee pain

The knees come in touch with multiple muscle groups, including the quads, hamstrings, adductors, IT band, and calves. If these muscles are tight, weak, or not functioning as they should, they might pull the kneecap out of alignment. They might also damage the soft tissue in and around the knee joint. This is quite a typical pattern that we see around:

Best ways that will correct the imbalances:

It would be best if you stretched the hip flexors, IT band, TFL, calves, and hamstrings. You will have to strengthen the feet, ankles, knees, quads, adductors, glutes, and core. Finally, you will have to improve the strength and mobility of the ankle and hip.

Alignment that will protect you against knee pain

You must focus on your alignment in these poses to ensure that you do not cause further damage to your knees. You must check that your knees line up over your second toes in all the static poses.

There are 5 strengthening yoga poses that will help you to ease the knee pain, and these are as follows:

Triangle Pose

This can be due to the weak vastus medialis (the inner part of the quadriceps) and vastus lateralis (the outer part of the quadriceps). If you want to prevent it, try the triangle pose in yoga. This will stretch and strengthen your inner thigh muscles.

To do this, you will first have to step your feet out at a broad stance to ensure they are parallel to your back. Now, your right foot should be turned at a 90-degree angle. It should be parallel to the horizontal edge of the mat.

You should also ensure that the right knee is bent in line with the hip and the ankle. Your feet should be rested as your right leg straightens to engage your inner quad and thighs.

It is essential to align the right knee with the hip and ankle to reach the right arm down to the left side of the body, forming a straight line. You should keep the core engaged by placing a block that supports the right hand as you try to reach out to the sky with the left side of the body. You should inhale and exhale slowly. Then repeat the procedure.

It is essential to know that joining your muscles makes it difficult to lock your knees. If you disengage them, it will lead to hyperextension. Since hyperextension will lock your muscles, you should avoid it.

Mountain Pose

This yoga position helps you properly align the muscles with relieving knee pain. In the first step, you will need to bring both your feet closer to each other. You will now have to engage your core and feet and lift through your core. It would be best if you were now pressed on the floor to distribute your body weight and engage the calf muscles evenly. Use your quadriceps and rotate your thighs; that will help you feel the stretch and tighten your abs.

It would be best to pull your shoulders back and down to ensure that they are stacked over your ankles and hips while you lift your chin slightly. Then you will have to take deep breathes, so as to relax the engaged muscles. Make sure to hold on to this posture for atleast about ten breaths.

Supported Half Moon Pose

Half Moon Pose is also called the Ardha Chandrasana. This is a balancing pose that will help in strengthening the muscles that support the knees. In the first step you will have to find an empty wall and a block that will help you to support. Then put your back to the wall while standing and then start rotating the right foot. The bottom of your foot should be parallel to the wall. Now, you will have to place the block in your right hand and bend your right knee. You have to shift your weight so that you can balance your right leg.

You will have to set the block on the floor near the front of the right foot. Apply some pressure on the right hand that in turn will straighten the right arm and leg. Now rotate the left side of your body in an upward direction to ensure the back is in alignment with the wall behind you. You have to hold this position for a couple of seconds. Then you will have to take a few deep breaths. As you get stronger, you will have to increase the pose’s duration gradually.

Supported Bridge Pose

Bridge pose is also known as the Setu Bandana. This yoga move aligns your knees and helps strengthen the glutes, back, and hamstrings. You will first have to lie flat on your back, and your knees should be bent. After this, you will have to place your feet on the floor so that your knees are bent. Then you will have to put your feet out at a hip distance apart. You will then have to place a block horizontally on the floor. This should be able to stabilize everything. Now, push all four corners of the feet, the outside as well as the inside edges along with the heels. Now, you must draw the navel towards the spine and push the lower back into the ground. You will have to tuck the tailbone in and lift the bottom from the ground as high as possible without compromising the form.

To stretch the chest, all that you can so is to roll the shoulders under your body and then interlace your fingers below. You will now have to hold this pose for a few breaths or seconds. After that, you must release your upper back to the floor. Then, gradually you will have to release the mid-back and lower the lower back and tailbone to the floor. To get the best result, you will have to repeat this move a few times..

Chair Pose

With the chair pose, you can strengthen the thigh muscle. Strong thigh muscles will support your knees. First, you will have to place your feet together. Then you will have to reach the arms straight past your face. Then you will have to squat down slowly. It would be best if you squeezed your thighs as you go down. Hold this yoga pose for about a moment, and while doing so, you will have to take controlled, deep breaths. Then, you will have to stand back up.

Child’s Pose

This gentle knee stretch can be intensified by moving your bottom towards the heels. First you will have to place a blanket under your knees for protection. After that, you will have to get on your hands and knees. Make sure to have your feet together with your toes untucked. The knees should be separated in a way so that the belly is able to rest between the thighs. Your bottom should touch your heels. You should put your forehead on the mat and then you will have to extend your arms outwards. You will now have to hold the pose for ten breaths. You will now have to increase it as you get more flexible gradually. A good Yoga School in Rishikesh will help you to get the best training.


It is important for you to know that your knee pain or stiffness should not slow you down. You should therefore practise the yoga poses that will strengthen and alleviate problems that are related to the knees. Warming up before the starting of the yoga session is important to prevent any kind of injury.This will help you to improve flexibility and range of motion. It would be best if you did not forget to incorporate yoga into your strengthening routine. Several people suffer from chronic knee or joint pain due to arthritis, osteoarthritis, or strain from everyday life. Fortunately, yoga exercises are a proven remedy. When doing yoga, it’s essential to do the poses correctly. If you practice yoga at a cautious pace, it will help you get positive results. If you are interested to become a yoga trainer, you should complete a 300 Hour Yoga Teacher Training in Rishikesh. Knee healing takes more than one night to complete. Recovery includes small steps toward improvement. Combine yoga, home remedies, and exercise for a speedy recovery if you want to see the most pleasing effects. When treating knee pain, all of the methods above have a solid track record. Consult a doctor if any of the aforementioned gives you a lot of discomforts.

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