8 Effective Yoga Poses For Knee Pain & Joint Relief

Knee pain is a very acute problem and quite common in the modern lifestyle. It is seen in case of aged, adult and teenagers. Knee bursitis, rupture ligament, torn cartilage, bone degeneration, use of drugs like steroids, diuretics are few of the important factors that lead to knee pain. Stiffness and swelling are common with knee problems.

If you are bogged down by knee pain and are looking for relief, you have come to the right place. We have 8 yoga poses here that will fix your knee pain and joint relief. Smile again and take a look below.

1. Pavanmuktasana with One Leg

Image Credits: Pavanmuktasana with One Leg

Lie down on your back.
Now fold your leg and pull it with both of your hands.
Rest the knee on your lower chest.
Remain in the position for some time and then try the same with the other leg.

2. The Hero Pose

Image Credits: The Hero Pose

Kneel on the floor;
Place your knees directly under your hips;
Let your hands rest on your knees;
Bring your knees closer to each other so that the gap between your feet automatically widens;
Firmly press the tops of your feet on the floor;
Gently lower your hips, and roll the calves away;
Let your toes point outwards and back;
Pull in your navel;
Extend your tailbone from the crown of your head to the floor;
Hold the position for about 30 seconds.

3. Garland Pose

Image Credits: Garland Pose

Turn your heels so they line up with your hips; turn your toes outward.
Bend the knees until you reach a squatted position;
Place a blanket on the heels if they have to be lifted while squatting;
Stretch the ankles, knees, and lower back;
Hold for 8–10 breaths.

4. Crocodile Pose

Image Credits: Crocodile Pose

Begin lying on your front;
Rest your forehead on your hands taking the elbows out to the sides;
Take the legs to the hip distance apart and let the heels drop out to the sides.

5. Extended Side Angle Pose

Image Credits: Extended Side Angle Pose

From a standing position, take the feet wide and parallel;
Turn the right foot 90 degrees, so the toes face the top of the mat;
Turn the left toes in slightly, to about 45 degrees, towards the front of the mat;
Inhale, lift the arms parallel to the floor, palms facing down;
Exhale, release the right knee over the ankle to a 90-degree angle, keeping the back straight and arms extended;
Anchor in the left foot, keeping the leg straight and strong;
Reaching forward, bring the right hand to the floor on the outside of your knee;
Take your left hand to your hip;
Roll your left shoulder back to open the torso towards the sky;
Keeping the torso open, extend the left arm over the left ear, palm down;
To exit the pose, press down through both feet;
Straighten the front leg while reaching back with the left hand to bring the torso vertical;
Repeat on the other side.

6. Pyramid Pose

Image Credits: Pyramid Pose

Stand with your feet together;
Step your left foot about 2 or 3 feet back and point the toes slightly to the left;
Join your palms behind you, hold your elbows behind your back, or just rest your hands on your hips;
Inhale and lengthen your spine;
Exhale and bow forward, drawing your nose toward your knee;
If your hands are on your hips, release them toward the floor;
Relax your neck and hold for several breaths;
Place your hands on your hips, inhale and rise with a flat back;
Change sides.

7. Eye Of The Needle Pose

Image Credits: Eye Of The Needle Pose

Lie on your back with your knees bent and your feet flat on the floor;
Lift your feet up so your knees are now stacked over your hips;
Keep your ankles are in line with your knees;
Cross your right ankle over your left thigh, so your legs make a number four shape;
Let your right thighbone roll open in its socket so your knee widens to the right;
Interlace your hands around the back of your left thigh;
Gently pull it toward you until you feel a stretch in your right hip and glute;
Relax your head into the earth and breathe deeply, then switch.

8. Reclining Spinal Twist Pose

Image Credits: Reclining Spinal Twist Pose

Lie on your back with your knees bent, feet flat on the floor;
Open your arms to the sides so that they’re in line with your shoulders;
Turn your palms toward the floor;
Shift your hips a few inches to the left;
Cross your left leg over the right;
Exhale and slowly lower your knees to the right;
Look over your left shoulder;
Hold the pose for several breaths;
Inhale, release and then change sides.

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