Yoga Poses to relieve from Knee and Joint Pain

Until a few years back, a common concept was knee pain, back pain, etc. begin with ageing but this no more holds truth. No matter what age group number of people complaining joint pain, knee pain, back pain, ankle pain are growing each day. Knee pain can be the result of knee bursitis, ligament rapture, cartilage torn, bone degeneration, use of drugs like steroids, diuretics. Other causes of knee pain or injury can be torn meniscus, anterior cruciate ligament, patellar tendonitis, gout, iliotibial band syndrome, dislocated kneecap, septic arthritis, osteoarthritis, rheumatoid arthritis, highly active individuals such as soccer’s, aging, etc. Stiffness, swelling, redness, weakness, inability to straightening the knee, odd noises, problems in bearing weight on the knee, problems in flexing and extending the knee, and fever are the knee pain signs and symptoms.

Yoga can be a best way to keep the knee joints flexible and healthy. In this article, we discuss the best yoga poses that help in stretching and strengthening of the knee muscles and avoid knee injuries.

Yoga poses to relieve from knee and joint pain

Here we discuss on one-by-one step about 8 yoga poses to relieve from knee and joint pain.
Massage therapy: Massage the knee muscles with ayurvedic herbal oil and keep it warm by putting a heat bag over the massaged part. This makes the movements of knee joints easier and simpler. You can practice yoga poses after the heat and massage treatment. Other effective methods can be steam bath and sun bath.

Yoga Pose How to do Remarks
Supported warrior pose Stand in front of a wall and place your hands on the wall (at the level of shoulders) Take your left foot a step closer so that your toes are partially touching the wall or at least stretched in the forward direction. Stretch or extend your arm (right arm along the right limb and left arm along the left lower) Take two steps backward from your right foot and flex your left knee a little. Hold your breath for at least 15 seconds and then extend your left limb to repeat the exercise with your right lower limb.


To relieve chronic knee pain due to inflammatory or degenerative bone disorders
Makrasana Sit on a clean mat in lotus position. Now gradually fold your legs gently and use your fingers to hold the big toes of respective feet while maintaining the position of your lower limbs, try to lie on the floor by extending your back. Touch the ground with your head, hold the position for a few seconds and sit back in the original position.


Tadasana   Stand straight and place your feet firmly on the ground Keep your back muscles straight and maintain slow breathing Maintain steady breathing (by inhaling from your nose and exhaling from your mouth). Extremely helpful for the optimal nourishment of our knee joint.
Veerasana   Place both your knees and both your hands on the ground (also known as cat). Now slowly try to sit on your back and fold your legs inwards. Fold your hands and position the wrists along your stomach. Now breathe deeply and relax your muscles, joints and ligaments.


Triangle pose   Stand straight and extend your legs. Balance your body by stabilizing your muscles and joints. Now stretch your right arm in the air, while at the same time try to touch the ground with your left hand. Hold your body in this posture for a few seconds and release gently. Repeat the pose with right hand on the ground and left arm in the air. Stop this exercise if you experience undue pressure, stress or strain in any part of knee joint and perform alternative poses to prevent any injury.


Helpful in alleviating knee pain and discomfort by strengthening and stabilizing knee joint.
Reverse triangle pose   Place both your feet on the floor at least 2-3 feet apart or as wide as you can stretch comfortably. Bend your trunk forward towards your knees and extend your right arm along your left and hold the position for a few seconds. Release and repeat the same pose with other knee (left arm along right knee) for at least 10 times.


Camel pose   Kneel down on the floor in such a way that both your thighs are perpendicular to the floor Rest your shins on the floor and slowly approach your pelvis with both your hands. Lean backwards and slip your hand to hold your heels. Maintain the posture for a few seconds and release.


Reclining knee bent twist   Lie straight on your back and bend your knees so that your feet rest comfortably on the floor. If this position is not comfortable for your head or upper chest, you can always use a folded blanket or pillow for support. Now slowly and gently roll the left lower limbs towards the right side of the body. Make sure to gently stretch your knees while rolling and hold the pose for a few seconds. Release and repeat the same pose with right limbs.

Home remedies

»Drink the mix of ginger and warm water to ease knee pain. »Massage the concerned part with castor oil and bath with mild-warm water.

»Mix half cup water in two tablespoon of castor oil and one tablespoon of honey. Take everyday before going to bed. This will minimize the impact of knee pain.

Diet to be taken by people who suffer from knee pain

»Take fresh and warm cooked foods; light diet; wheat or brown bread; increase intake of green and boiled vegetables, practice fasting once a week, take lunch and dinner early. Take fenugreek, garlic, spinach and dates.

»Avoid refrigerated and stale foods; fruits like chiku, bananas, mangoes and grapes; fast and junk foods; hot, spicy, deep fried and high protein diet; cold drinks, soft drinks and aerated ones. Avoid overeating.

Other knee exercises that help you in knee joint pain

  • Moving toes inward and outward lying on the back
  • Rotate your toes clockwise and anti-clockwise
  • Bend your knees and drag your heels to and fro
  • Bend one of your knee and drag the other leg parallel to the surface
  • March past just like as army men
  • Quadricep drill exercise
  • Static quadriceps drill exercise
  • Lifting of the knee by keeping the pillow just below it
  • Dangling exercise
  • Static dangling exercise

Other Yoga Articles