What is yoga for knee pain and why is it practiced?

Almost all of us have suffered from knee pain at least once in our lives. It is a common ailment that may occur due to injuries, dislocation of the kneecap, or degenerative conditions such as osteoarthritis or rheumatoid arthritis. Knee pain may be accompanied by other discomforting symptoms such as swelling, stiffness, weakness, or redness in the knee area.

Knee pain is usually treated by giving your knees a rest, compression, massage, or pain killers. In severe cases, you may even require knee replacement surgery. 

Besides these, one of the best ways to treat this condition is yoga for knee pain. This includes low-impact asanas for knee pain that focus on the root cause of the pain instead of offering stopgap pain reduction. 

These poses of yoga for knee pain relief strengthen your knee joint muscles improving your mobility and fitness.

Which are some of the best poses of yoga for knee pain?

Here is a list of some of the most effective yoga asanas for knee pain:

  1. Bandhakonasana (Butterfly Pose): This is one of the best yoga poses for knee pain that works by stretching the muscles in your inner thighs and knees. 

  • Sit in a comfortable position with your legs stretched in front. 
  • Bend your knees so that your soles are facing each other. 
  • Gently move your thighs up and down to mimic the fluttering of a butterfly’s wings.
  • Return to the starting position.

  1. Trikonasana (Triangle Pose): This is a simple pose of yoga for knee pain for seniors and younger people. It strengthens and stretches your knee muscles and joints.

  • Stand straight and keep your feet wide apart. 
  • Turn your right foot out 90-degrees and align your right heel and the arch of the left foot.
  • Bend your body to the right from the hips while keeping your waist straight.
  • Bring your right hand down towards the floor and raise your left arm towards the ceiling.
  • Turn your head to the left as you gaze towards your left palm.
  • Stretch as much as you can while breathing deeply. 
  • Hold the pose for 10-15 seconds.
  • Return to the starting position.

  1. Tadasana (Mountain Pose): This is an easy pose of yoga for knee pain in old age. It works by aligning your legs to stretch your knee muscles and alleviate pain. It also helps improve your balance and coordination.

  • Stand with your big toes together and heels apart.
  • Gently lift your arches and press into the outer portion of your feet.
  • Keep your knees slightly bent and engage your quadriceps.
  • Activate your core muscles and elongate your spine.
  • Keep your abdominal muscles relaxed and breathe deeply.
  • Hold the pose for 40-50 seconds and return to the starting position.

  1. Balasana (Child’s Pose): This is an effective pose of yoga for knee pain relief that stretches your knees to relieve them of pain and stiffness.

  • Kneel and sit on your knees comfortably.
  • Keep your buttocks placed on your heels and lean forward.
  • Rest your forehead on the floor.
  • Stretch your arms ahead.
  • Stay in this position for 20-30 seconds.
  • Return to the starting position.

  1. Crossed Ankle Forward Fold: This is one of the best 11 yoga poses for knee pain relief that relieves the tension from your knee muscles and reduces pain.

  • Stand straight and cross your right ankle in front of your left ankle.
  • Bend your knees slightly.
  • Engage your abs and set your fingers in the front of your toes.
  • Press your hips on the left till you feel a stretch on your knees, thighs, and hamstrings. 
  • Return to the starting position.

What are the benefits of yoga for knee pain?

Here are some of the most important benefits of yoga asanas for knee pain:

  • Yoga poses for knee pain are low-impact exercises that don’t pressurize your knees. This helps in curing knee pain effectively.

  • Yoga for knee pain for seniors helps in making your knee muscles more flexible. This helps in reducing the painful symptoms of rheumatoid arthritis and osteoarthritis.

  • Yoga for knee pain helps in recovering faster from injuries or if you have just undergone surgery.

  • The 11 yoga poses for knee pain relief help in making your knee muscles and joints flexible. This improves your balance and coordination, which prevents future injuries.

  • Asanas for knee pain improve blood circulation to your knee muscles. This nourishes your muscles with nutrients and oxygen, enhancing their strength in the long run.

  • Yoga for knee pain helps in improving your range of motion. This enhances your agility and helps you lead an active life.

  • Yoga for arthritis and knee pain is a simple way to better your knee health. It doesn’t require investment in special equipment or yoga studio memberships. These asanas can be done practically anywhere.

How to do yoga for knee pain safely to avoid injuries?

Though yoga for knee pain involves low-impact and simple asanas, there are certain things that you need to keep in mind to do these exercises safely:

  • Whether you are a beginner or doing yoga for knee pain in old age, never do these asanas without learning their techniques properly. You can join online yoga classes to learn these from an experienced yoga practitioner. This helps in preventing injuries. 

  • Don’t give yourself unrealistic targets. Start slow and build your practice your yoga for knee pain gradually.

  • Always incorporate a warm-up and cool-down session in your routine of yoga for knee pain. This helps stretch your muscles and prevents injuries.

  • If you feel the pain to get nauseous anytime during your routine of yoga for knee pain, stop immediately.

  • If you suffer from conditions such as high blood pressure, heart disease, or kidney problems, never start practicing yoga without consulting your doctor.


Yoga for knee pain not just cures your knee pain and enhances balance and stability, but also prevents it from occurring in the future. Yoga also helps you lose weight, which reduces pressure on your knees. However, the key to gaining these benefits is to be consistent with your practice and give yourself ample time to get pain relief.

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December 30, 2021

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