5 Best Yoga Poses for Knee Pain Relief

If you are suffering from knee pain, these yoga poses can help strengthen the muscles around the knee, improve flexibility, and reduce discomfort.

1️⃣ Tadasana (Mountain Pose)

👉 How it helps: Improves posture, strengthens thighs, knees, and ankles.
🔹 How to do:

Stand with feet together, arms by your side.
Inhale and raise your arms overhead.
Stretch your body upward and stand on your toes.
Hold for 20–30 seconds, then relax.

2️⃣ Vrikshasana (Tree Pose)

👉 How it helps: Improves balance, strengthens the knee joint.
🔹 How to do:

Stand straight and place one foot on the inner thigh of the opposite leg.
Balance on one leg and bring your palms together in a prayer position.
Hold for 30 seconds and switch sides.

3️⃣ Setu Bandhasana (Bridge Pose)

👉 How it helps: Strengthens the knee joints, thighs, and lower back.
🔹 How to do:

Lie on your back with knees bent, feet hip-width apart.
Place your hands beside you, palms down.
Inhale and lift your hips upward, engaging your thighs and glutes.
Hold for 20–30 seconds and lower down slowly.

4️⃣ Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose)

👉 How it helps: Improves flexibility, relieves knee stiffness.
🔹 How to do:

Lie on your back and stretch your legs.
Raise one leg and hold your big toe with your hand or use a yoga strap.
Keep the other leg straight on the floor.
Hold for 30 seconds, then switch legs.

5️⃣ Virabhadrasana I (Warrior Pose I)

👉 How it helps: Strengthens quadriceps and stabilizes knee joints.
🔹 How to do:

Stand with feet wide apart.
Bend one knee at a 90-degree angle while keeping the other leg straight.
Raise your arms above your head and hold for 20–30 seconds.
Repeat on the other side.

Tips for Practicing Yoga with Knee Pain

✅ Always warm up before starting.
✅ Avoid poses that cause discomfort.
✅ Use a yoga mat for extra cushioning.
✅ Consult a yoga instructor if you have severe knee pain.

Would you like a customized yoga routine for knee pain? 😊

5 Best Yoga Poses for Knee Pain Relief