The Best Yoga Asanas To Alleviate Knee Pain


A growing number of Americans suffer from chronic knee pain. According to a 2020 study, knee replacements have increased, and people with knee pain have emerged over the last 20 years, which is partly caused by osteoporosis. A 2021 estimate showed that 25 percent of Americans were suffering from knee pain, up 65 percent from 20 years ago.

There isn't usually a problem with the knee itself, but rather with the surrounding muscles. In addition to the quads, hamstrings, and calves, it is affected by the muscles around it as it is a joint.


Knee pain and yoga asanas benefits

In contrast, some specific yoga poses can provide some relief, which we'll explore below. People with knee pain can benefit from practicing yoga several times a week, according to studies. Among the women with knee osteoarthritis, researchers worked with 30 women as part of the study in 2020. A yoga program of eight weeks was given to half of the participants. Compared to the control group, they had a better overall quality of life and fewer pain and symptoms by the end of the study.

An analysis of six studies examining yoga's effects on osteoarthritis in 2021 found that it had positive effects. The studies found that people noticed functional improvements and pain relief as soon as two weeks into regular yoga sessions. A study conducted by the researchers found that yoga asanas could relieve knee pain and improve mobility without the use of medications.


Chair Pose

Keeping your legs and feet together and your chest raised, stand up with your feet and legs together. The back and down position of your seat should be similar to that of a chair. It may be more stable and supportive for beginners to have their feet hip-width apart. Raising your arms overhead and keeping your weight in your heels will help you stay upright.


To prevent your knees from inching out in front of your toes, you place your weight into your hip sockets. Moreover, this movement strengthens the hips, thighs, and calves, which makes your knees more flexible.


Peaceful Warrior Pose

With your toes pointing straight, step forward with your right foot. Extend arms out with palms facing up while turning your left toes 45 degrees. Keep your right knee in line with your ankle while bending it 90 degrees.

As you arch back and reach your right arm overhead and toward the ceiling, place the back of your left hand on your left leg, gazing upwards with your right arm, and place the back of your left leg in the arch of your left leg.


As a result of this pose, the glutes, quadriceps, and hamstrings are activated and strengthened, all of which are crucial for maintaining the knees.


Bridge Pose

With your hands down at your sides and your knees bent, lie face-up on the floor with your feet shoulder-width apart. Make sure you are just resting on your shoulders by engaging your glutes and pushing through your heels.


You can strengthen your glutes and hamstrings with this exercise.


High Lunge Pose

Put your hands on the mat at the front. Bend your right leg about 90 degrees as you step back with your left foot. Look forward with your arms straight up. You can also reduce your knee stress if your hamstrings are tight.


As a result of this pose, glutes, quadriceps, and calves are strengthened in a stable position.


Modifications for knee pain yoga asanas to alleviate pain

Your knees may not be as friendly to yoga poses as others. Check out these tips for modifying several exercises that put stress on these vital joints.


Camel Pose

You should be kneeling shoulder-width apart on the mat. Hands should be placed on the bottoms of your feet when you reach back. Lie back and gaze at the wall behind you as you arch into a backbend.


People with unstable knees or a history of ligament strains shouldn't do this as it puts a lot of direct pressure on their knees.

Here's how to fix it

Place the rolled-up mat or blanket on which you will kneel. 


Hero Pose

Put your hands on the mat and kneel. Lean back as far as possible while leaning back with your knees open, feet out to the sides.


A position like this is extreme for the knees since it stretches the medial collateral ligaments, also known as MCLs, greatly.

Here's how to fix it

You can place your calves on a yoga block or mat, or you can place a blanket on top of your yoga block.


Lotus Pose

Your legs should be straight out in front of you when you sit on the floor. The bottom of the feet should point upward as you bend your knees and place them on opposite thighs.


In order to perform this pose, both legs need to move their hips, knees, and ankles in a great deal of range of motion and rotation. This pose is especially difficult on the knees, especially the knee on top, and can even cause problems for some people.

Here's how to fix it

It only takes a few minutes to fix this one. Rather than sitting cross-legged, just sit down.



People with knee pain might (understandably) feel leery of contorting themselves into a pretzel, but the research shows that yoga with the right training will benefit them tremendously. You can easily modify some poses to spare your joints, while others provide specific pain relief for your knees. It takes time to build comprehensive knee pain yoga asanas. Yoga is something you can achieve over time. Keep in mind that if it hurts, you should modify or stop your exercise.

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