Knee pain is a common problem that can affect the normal lives of a person. It primarily occurs in elderly people due to ageing, arthritis, and weak bone joints. Injuries, poor diet, sedentary lifestyle, and overuse of joints are some other factors that cause knee pain. While various treatments are available for treating knee pain, yoga poses offer solutions for the problem that help restore the knee condition. However, it is wise to know the yoga poses that work well for knee pain to enhance the quality of life.
06 Essential Yoga Asanas for Knee Joint Pain Relief
Yoga asanas refer to some poses, and one should perform them with more attention, which helps relieve knee joint pains. On the other hand, beginners should perform them under a trained teacher to minimize complications.
Here are some yoga asanas recommended for knee joint pain.
1) Balasana (Child pose)
Balasana, also known as the child pose, is one of the best yoga asanas for knee joint pain that helps manage the problem effectively. It can be done by kneeling on the floor and sitting back on the heels. The next step is extending the arms forward and lowering the torso onto the thighs. Now it is time to rest the forehead on the ground and hold for 30 seconds to 1 minute. The pose stretches the knees, relieves the tension, and promotes relaxation.
2) Bhujangasana (Cobra pose)
Bhujangasana (Cobra pose) is one of the yoga asanas for knee joint pain that provides ways to improve the condition to a greater extent. To perform this pose, one can start by lying on his/her stomach with the legs extended back and toes pointed away from him/her. The second step is placing hands on the floor beside the ribs and properly downing the palms.
When inhaling, one should lift his/her chest off the floor slowly and press their hands into the ground. It is necessary to keep the pelvis and hips grounded by engaging the core muscles. Keeping the neck in a neutral position without straining is important, and one should hold the pose for 5-10 breaths and continue to breathe deeply. Finally, it is time to lower the chest back to the floor slowly while exhaling.
3) Setu Bandhasana (Bridge Pose)
Setu Bandhasana is one of the best yoga asanas for knee joint pain that aims to strengthen the hamstrings, glutes, and quadriceps, which relieves knee stress. It can be performed by lying back with bent knees and feet on the floor, and hip-width apart. One needs to press his/her feet into the ground while lifting their hips toward the ceiling. Keeping the thighs parallel is a must while doing this pose, and one should hold the pose for 20-30 seconds before lowering slowly.
4) Tadasana (Palm Tree Pose)
Tadasana is one of the yoga asanas for knee joint pain that supports the knees by improving posture, strengthening the leg muscles, and enhancing balance. It is done by standing with feet slightly apart and arms at the sides first. Next, one needs to raise his/her arms overhead, interlock fingers, and stretch upward while lifting the heels. Holding the pose for 20-30 seconds and keeping the knees straight without locking them will help improve the overall knee health.
5) Vrikshasana (Tree Pose)
Vrikshasana refers to the tree pose, which is one of the yoga asanas for knee joint pain, that enhances flexibility and balance. It can be done by standing straight and shifting the weight to one leg. The next step is placing the sole of the other foot on the inner thigh or calf and balancing and raising arms overhead or keeping them in a prayer position. One can perform the asana for 10-30 seconds, which helps strengthen the thighs and calves.
6) Utkatasana (Chair Pose)
Utkatasana is one of the yoga poses for knee pain recommended by experts because it makes the knees stronger by providing stability. For doing this asana, one should stand with feet hip-width apart and bend his/her knees while moving weight to their heels. A person should lower his/her lips as if imagining sitting in a chair and keep their knees arranged over their ankles. He/she should make his/her core active and lengthen his/her spine to raise his/her arms near his/her ears.
Related Post- Home Remedies for Knee Pain: Ayurvedic Oils, Herbs
04 Tips to Practice Yoga Asanas Safely with Knee Pain
1) Starting Slowly and Listening to the Body
Those who want to practice yoga asanas should start with beginner-friendly poses and avoid pushing their body out of their comfort zone. If they experience sharp or sudden pain, then it is advisable to stop immediately.
2) Utilizing Props for Support
It is wise to use props like blocks, cushions, or straps while performing yoga, which help reduce pressure on the knees.
3) Focusing on Alignment
Ensuring proper alignment in every pose is necessary to avoid strain on the knee joint.
4) Warming Up before Starting
Performing light stretches or warm-up exercises will help loosen the joints and prepare the body for yoga practice.
Conclusion
Yoga asanas offer the best remedies for knee pain by reducing strain and helping you live a trouble-free life. At the same time, one should know how to perform them correctly; that helps overcome unwanted problems.
At Shree Kriyas Hospitals, We offers ayurvedic knee pain treatment and ayurvedic remedies for managing knee pain through yoga and other techniques.
FAQs
- How can yoga help with knee pain?
Yoga includes various poses that will help relieve knee pain by strengthening the surrounding muscles. It enhances flexibility and joint stability and reduces stress on the knees with better results.
- What are the yoga asanas that work well for knee pain relief?
Balasana, Bhujangasana, Setu Bandhasana, Tadasana, Vrikshasana, and Utkatasana are some poses that work well for knee pain relief. On the other hand, one should follow the best practices before doing them, which help improve knee conditions effectively.
- How do yoga asanas help in knee pain relief?
The various poses followed in yoga provide joint flexibility and stability, and strengthen the surrounding muscles. They target the quadriceps, hamstrings, calves, hips, and joints, which offer overall support.
