Yoga for Knee Pain: 10 Poses to Try to Ease Discomfort

Knee pain can limit mobility, disrupt sleep, and reduce overall work productivity. If you are looking for ways to stop taking medication for persistent knee pain, here is a natural and long-term solution that can provide relief. Incorporating yoga for knee pain into your regular fitness routine will help alleviate these symptoms as well as improve your overall health. These yoga poses help increase flexibility and minimize inflammation. Regular practice can lead to greater range of motion, improved stability, and a significant reduction in pain. You can even do them at home without using exercise equipment.

Yoga for Knee Pain: How Does It Help Ease Discomfort?

A study published in the journal Plos One found that regular yoga for knee pain can easily and effectively ease discomfort, as it incorporates physical postures, breathing exercises and meditation, and is an easy but effective way to relieve knee pain. It can also significantly reduce pain and improve the overall condition of the knee joint by strengthening the muscles surrounding the knee joint, increasing flexibility, reducing inflammation, improving balance and posture, and developing the mind-body connection. Specific yoga postures, adjustments and mindful breathing techniques can be adapted to suit individual requirements and limitations, resulting in relief and improved well-being.

Yoga for knee pain: 10 poses to try

Here are some simple and effective yoga poses for knee pain that you can try.

1. Child’s pose (Balasana)

• Begin by kneeling on the floor with your knees hip-width apart.
• Gently sit on your heels, keeping your buttocks on them.
• Slowly bend your torso forward, resting your forehead on the floor.
• Extend your arms forward with palms down or keep them close to your body with palms up.
• Close your eyes and take slow, deep breaths, focusing on relaxing your entire body.

Doing yoga for knee pain, especially in this pose, can especially stretch the hips and lower back, relieving tension in the knees.

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2. Downward facing dog pose (Adho mukha svanasana)

• Start on your hands and knees with your hands shoulder-width apart and knees hip-width apart.
• Curl your toes under your feet.
• Exhale as you rest your hands on the floor and lift your hips toward the ceiling.
• As you lift your hips, try to straighten your legs, but don’t worry if your heels don’t touch the ground at first.
• Keep your spine long and your neck relaxed.
• Place your palms firmly on the floor with your fingers spread wide.
• Pull your navel toward your spine to engage your core muscles.
• Continue to breathe deeply and hold the pose for 5-10 breaths.

Here’s how doing yoga for knee pain can help stretch your hamstrings and lower legs, which can ease discomfort.

3. Cat-cow posture (Marjaryasana-bithilasana)

• Start on your hands and knees, making sure your hands are shoulder-width apart and your knees hip-width apart. Your back should be flat, forming the shape of a table top.
• As you inhale, slowly arch your back up, drawing your navel to your spine.
• Pull your chin toward your chest, rounding your spine toward the ceiling.
• On an inhale, lower your stomach to the floor, raise your head and tailbone to the ceiling.
• Return to the starting position of the tabletop.

Here’s how yoga for knee pain relieves discomfort and improves flexibility.

4. Cobra Pose (Bhujangasana)

• Begin by lying on your stomach with your legs extended back and your toes pointing away from you.
• Place your hands on the floor next to your ribs, palms down.
• As you inhale, slowly lift your chest off the floor, pressing your hands into the ground.
• Keep your hips and pelvis on the ground, engaging your core muscles.
• Keep your neck in a neutral position without straining it.
• Stay in the pose for 5-10 breaths, continuing to breathe deeply.
• As you exhale, slowly lower your chest to the floor.

Here’s how yoga for knee pain can strengthen your back muscles. This pose also helps relieve discomfort in the lower back, which can help reduce pain.

5. Bridge pose (setu bandh asana)

• Begin by lying on your back with your knees bent and your feet hip-width apart on the floor.
• Place your hands next to your body, palms down.
• On an inhale, put your feet and hands on the floor and lift yourself off the ground.
• Interlace your fingers under your back for extra support.
• Keep your neck in a neutral position without straining it.
• Stay in the pose for 5-10 breaths, continuing to breathe deeply.
• As you exhale, slowly lower your hips back to the floor, vertebra by vertebra.

Here’s how yoga for knee pain strengthens the glutes and hamstrings, which further supports the joints.

6. Chair pose (Utkatasana)

• Start by standing tall with your feet hip-width apart.
• Inhale and raise your arms above your head, palms facing each other.
• As you exhale, bend your knees as if you were sitting in a chair. Keep your back straight and your core engaged.
• Press your feet firmly into the ground, distributing your weight evenly.
• Stay in the pose for 5-10 breaths, continuing to breathe deeply.
• To release, inhale and straighten your legs with your arms at your sides.

Here’s how yoga for knee pain strengthens the quadriceps and core, which can improve joint stability.

7. Big toe bent position (Supta padangusthasana)

• Begin by lying on your back with your legs extended and feet bent.
• Plant your feet firmly on the floor to engage your feet.
• Inhale and lift one leg straight up towards the ceiling, keeping it as straight as possible.
• Reach for the thumb with the same side hand, grasping it with the first two fingers.
• Holding the toe, straighten the leg further, pulling it to the chest.
• Keep your lower back pressed against the floor, avoiding arching.
• Stay in the pose for 5-10 breaths, continuing to breathe deeply.
• Release the toe and slowly lower the foot to the floor.
• Repeat the same steps with the other leg.

Here’s how doing yoga for knee pain can stretch your hamstrings and calves, which can relieve tension.

8. Lying twist posture (Supta matsyendrasana)

• Start by lying on your back with your legs extended and your arms out to your sides.
• Bend your knees and pull them to your chest.
• Gently lower your knees to the side, keeping your feet together. Let the knees fall to the floor.
• Turn your head to the side opposite your knees.
• Stay in the pose for 5-10 breaths on each side, continuing to breathe deeply.
• To release, gently bring your knees to center, then lower your feet to the floor.

This pose stretches the spine and hips, which can indirectly help relieve discomfort.

9. Tree pose (vrkshasana)

• Stand tall, feet together, arms relaxed at your sides.
• Shift your weight onto your left leg, pressing it firmly into the floor.
• Bend the right knee and lift the right foot, bringing it up to the inner surface of the thigh or lower leg.
• Press the sole of your right foot against your inner thigh or calf, keeping your knee pointed outward.
• Once you have found your balance, bring your hands together in prayer position at the heart center (anjali mudra).
• When you feel stable, you can extend your arms above your head, reaching for the sky.
• Stay in the pose for 5-10 breaths on each side, continuing to breathe deeply.
• Gently release your leg and step back into mountain pose.
• Repeat the same steps with the left leg.

Here’s how yoga for knee pain improves balance and strengthens the ankles, which can have indirect benefits.

10. Half-pigeon pose (Ardha kapotasana)

• Start on your hands and knees, making sure your hands are shoulder-width apart and your knees hip-width apart. Your back should be flat, forming the shape of a table top.
• Step one leg forward, placing your knee on the floor and extending your leg behind you.
• Adjust the front foot so that the shin is parallel to the front edge of the mat.
• Slowly lower your hips toward the floor, keeping your back straight. You can use a block or blanket under your hips for support if needed.
• Stretch your arms forward, keeping your back straight and your hips lifted.
• Bend forward from the hips, keeping the spine long. You can rest your forehead on the floor or a block.
• Stay in the pose for 5-10 breaths on each side, continuing to breathe deeply.
• To release, bring your hands back to your hips and return to table pose.
• Repeat the same steps with the other leg.

Here’s how yoga for knee pain can help stretch your hip flexors and piriformis, which can help relieve fatigue.

Side effects of yoga for knee pain

While yoga for knee pain is generally safe and beneficial for many people, there are some potential side effects to be aware of:

• In some cases, certain yoga postures, especially those that involve deep bending or twisting of the knee, can exacerbate existing knee pain, especially in people with acute injuries or severe arthritis.
• Like any new physical activity, yoga can lead to muscle soreness, especially in the early stages. This is normal and should go away within a few days.
• Overexertion or misalignment during yoga poses can put stress on joints, including the knees. It’s important to listen to your body and not push yourself too hard.

Note: It is very important to practice under the guidance of a qualified yoga instructor.