In recent times, many people are troubled by knee pain. Doctors prescribe many ways to get rid of knee pain, but still they do not get rid of this pain. Pain in the knee can be caused due to many reasons like – lack of proper circulation of blood in the muscles of the knees, Stretching or tension in the muscles, increased blood acid, due to swelling, the result of an injury or due to excess pressure on the knees. To get relief from knee pain, we can take the help of yoga. By doing regular yoga, we can get relief from knee pain.

So let’s know about some yoga for knee pain their benefits and how their regular use can relieve us from pain.

Tadasana (Mountain Pose) – What does Tadasana mean

This is one of the most comfortable and most effective yoga for knee pain. Tadasana is a Sanskrit word consisting of two words Tad + Asan, in which Tad means Mountain and Asan means “Seat” and “Posture,” which is why it is now known as Mountain Pose. This is the first position of all Yogasanas related to Surya Namaskar.

yoga for knee pain

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Procedure to do Tadasana (Mountain Pose) Step Wise – 

  1. To do this, first of all, straighten your waist and stand in erectness.
  2. Keep both hands close to your body.
  3. Now take a deep breath, raise both your arms above the head, and tie your fingers together.
  4. Dell on body weight fingers.
  5. The body should be stretched entirely from the side of the appliance.
  6. Stay in this position for 10 seconds and keep breathing.
  7. Now slowly release your breath and return to your previous state.
  8. Repeat this asana ten times at first and increase its time later.
  9. This is a practical and comfortable posture.

Benefits of Tadasana on Knee Pain

Tadasana relieves knee pain. Tadasana relieves back pain. This asana helps in balancing, and this is the most effective and easiest Posture for knee pain. Tadasana increases mental awareness. Moreover, it helps in increasing the length. Doing Tadasana will bring flexibility in your ankles and thigh joints. Tadasana is a very effective Yoga for knee pain.

Utkatasana (Chair Pose) – What does Utkatasana mean

This Posture is the most potent in standing postures, for which you need balance, stability, and strength. Utkatasana is also a Sanskrit word in which that means “fast” and “strong” and asana. Means “Seat” and “Posture,” in which you have to pose as you do while sitting on the chair.

yoga for knee pain

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Procedure to do Utkatasana (Chair Pose) Step Wise – 

  1. First of all, you have to stand in the position of Tadasana first.
  2. Now take a deep breath and stretch your arms forward and make sure that your palms are facing down.
  3. Now slowly bend your knees and push yourself down and make poses as you sit on the chair.
  4. Now, for some time, make yourself feel comfortable in this position as if you are sitting on a chair.
  5. You should ensure that your hands are parallel to the floor, and your spine is straight.
  6. Now try to stay in this pose for a minute, then sit down slowly.
  7. If you are doing this for the first time, do not do it for long, practice it daily and increase your time.
  8. If you are old enough, keep someone standing there to help you.

Benefits of Utkatasana on Knee Pain

Utkatasana yoga makes your feet stronger than most. It looks effortless, but if done incorrectly, it can also give you unwanted pain. Doing uttakasana yoga also reduces the symptoms of flat feet. Utkatasana yoga also cures your back pain.

Setu Bandha Sarvangasana (Bridge Pose) – What does Setu Bandha Sarvangasana mean

Sethu Bandha Sarvangasana is one of the backbends poses. The word is also derived from Sanskrit, in which Sethu means “bridge,” bandha, meaning “lock,” sarvanga, meaning “all limbs,” and asana means “posture.” To do this Yogasana, you will need a yoga mat. This pose is also called bridge pose in English. You can also add this Yoga as a part of your morning workout.

yoga for knee pain

Procedure to do Setu Bandha Sarvangasana (Bridge Pose) Step Wise – 

  1. To do this pose, first spread the mat and lie on your back.
  2. Now keep your legs straight on the ground and make the right distance from the hips.
  3. Now bend your hands 90 degrees from near the elbow, and you will see that your fingers will be pointing it towards the ceiling.
  4. Now apply pressure downward from your shoulders and legs and lift your hips upwards.
  5. Now take a deep breath, release and keep the right distance between your legs and hips.
  6. Now do this asana until you breathe in and leave at least 5-10 times.
  7. If you are doing this for the first time, do not try it at once, take your time slowly.
  8. Now to come out of this pose, first leave your shoulders loose and straighten your back.

Benefits of Setu Bandha Sarvangasana on Knee Pain

Sethu Bandha Sarvangasana This asana provides stretch in your chest, neck, spine and hip. It also corrects your blood flow. This Yoga for knee pain has several other benefits apart from curing your knee pain. By doing this yoga, your digestive capacity is also adequate. It also reduces the symptoms of asthma and high blood pressure.

Trikonasana (Extended Triangle Pose) – What does Trikonasana mean

Trikonasana is an asana that strengthens your muscles. This Posture resembles a triangle, so it is called Trikonasana. Trikonasana, this word is also made up of two Sanskrit words, Trikon and Asan, in which “Trikon” means Triangle and “Asana” means Posture. Trikonasana, this is a standing yoga practice that provides a fast stretch to your entire body. This Yoga also helps for glowing skin.

yoga for knee pain

Procedure to do Trikonasana (Extended Triangle Pose) Step Wise –

  1. First of all, you have to stand in the position of Tadasana first.
  2. Now make the distance between your two legs at least 3 to 4 feet.
  3. Now spread both your hands parallel to the ground.
  4. Now go down and try to touch the land to the best of your ability.
  5. Now keep your eyes on the sky and take a deep breath and leave.
  6. Now make sure that your eyes remain upwards, now stay in this Posture for at least 1 minute.
  7. Now to come out of this pose, first leave your arms loose and straighten your back.

Benefits of Trikonasana on Knee Pain:-

It helps our body to get relief from Knee pain and also giving comfort from gastritis, indigestion, acidity and flatulence. In this trigonasana yoga, you have to make a triangle which increases the flexibility of your back. It also reduces your backache. Eventually, it is a versatile yoga for knee pain.

Now I would like to end this topic by saying that these are the best Yoga for knee pain. Practising them daily will surely help to reduce your knee pain. I hope this article was helpful, Stay Tuned!