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Yoga for Knee Pain – 7 Asanas for Quick Relief

Yoga for Knee Pain – 7 Asanas for Quick Relief

Knee pain might look like a minor issue. But if you are suffering from it, you can understand how problematic it can be. Swelling in the knees, pain, and itching is not only a physical problem but also affects your mental peace and overall well-being. Yoga for knee pain is a great way to improve your health and keep your joints in perfect working condition.

The issue of knee pain is very common. Almost 19% of the world population complaining about one or the other type of problem with their knees. If not kept under check, small-time knee pain can turn into a minor injury or cause a number of other medical issues.

The pain can sometimes affect only a part or manifest itself over the entire knee. In such cases, a minor physical movement can make the problem worse. In such situations, it is advised to move your knee as slowly as possible to avoid complications and consult your doctor before taking up any exercise regime.

Regular practice of yoga for knee pain helps to stretch the knee muscles and keep them healthy, flexible and helps you lead a healthy life. Let’s check out some yoga asanas that can help to keep your muscles fit and avoid this problem altogether.

Yoga for Knee Pain

Virasana / Hero Pose

Virasana helps to keep your knees healthy by improving blood circulation throughout your legs & stretching the thighs & knees. This asana resembles the sitting posture of the warriors. Practicing this asana on a regular basis will help to wake up the hero inside you.

Virasana belongs to the beginner pose of the Hatha Yoga Series. It is sometimes used as a meditative pose. Practice this asana in the morning on an empty stomach for 30 to 60 seconds.

Malasana / Garland Pose

Practicing Malasana strengthens your legs and makes them flexible. It also makes your knees, ankles & thighs stronger and promotes better digestion. Regular practice of the Garland Pose keeps the intestines clean and the body healthy.

This asana looks like a squatting exercise. This posture should be practiced in the morning on an empty stomach. Practice this for about 60 seconds. This yoga posture also belongs to the beginner hatha yoga series. 

Makarasana / Crocodile Pose

This yoga pose is very helpful in reducing knee pain by stretching the muscles in your legs. Makarasana helps to relax the mind and body and reduces hypertension. Gomukhasana is a great predecessor for this asana.

The practitioner of the Crocodile Pose resembles a crocodile resting on the surface of the water. Practice the Crocodile Pose at the end of the yoga sessions. The asana belongs to the beginner level of the hatha yoga series. At the end of yoga sessions, hold the Crocodile Pose for 2 – 5 minutes.

Utthita Parsvakonasana / Extended Side Angle Pose

Utthita Parsvakonasana helps by increasing stamina. Practicing this yoga posture stretches and strengthens your knees, thighs and ankles. Extending side angle pose also increases oxygen saturation level in your muscles which increases immunity and keeps the body healthy.

This asana is a side-angle stretch pose. As the name suggests it stretches the entire body along with your legs. Make sure to practice in the morning or evening on an empty stomach at least four to six hours after your last meal. Hold the asana for 15 to 30 seconds. 

Parsvottanasana / Pyramid Pose

This asana induces a sense of balance in the body. It calms down the mind and gives strength to your legs. Parsvottanasana is a great yoga pose for exercising knees as well as other joints of the body.

Parsvottanasana is also known as the Pyramid Pose. The practitioner performing makes the shape of a pyramid with their body. This asana is performed by bending forward. This is a great asana that improves the balance of the body. Practice this asana on an empty stomach in the morning for about 30 seconds.

Trikonasana / Triangle Pose

By practicing Trikonasana, you can easily burn the excess fat present in your body. It helps you to slowly lose weight. Less weight means your knees have to hold less pressure from your body. This will keep them in a good shape.

This asana strengthens the thigh muscles and relieves knee pain. Regular practice of trikonasana helps to energize the body and improves focus.

Trikonasana is also known as the Triangle Pose. The practitioner forms the shape of the triangle while holding this asana. Triangle pose belongs to the beginner asana of the Vinyasa Yoga Series. Practice the asana on an empty stomach for about 30 seconds.

Garudasana / Eagle Pose

Garudasana improves the flexibility of your legs and makes them stronger. It also helps to tone your stomach muscles & stretch the thighs. Practicing the Eagle Pose also improves the neuro-muscular coordination of the body.

The name “Garudasana ” is derived from Hindu mythology. According to the beliefs the name comes from the kings of all birds called “Garud”. Practice this asana in the morning on an empty stomach. This is another great beginner asana of the vinyasa yoga series. Practice this asana from 15 – 30 seconds.


Yoga is a perfect therapy for you if you suffer from problems of joint or knee pain. It helps to get relief from pain and prevent similar problems in the future. By practicing these asanas you will be able to keep a number of health-related problems at bay.

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