Strong Knees, Happy Life: Try These Yoga Poses For Knee Pain!

Strong Knees, Happy Life: Try These Yoga Poses For Knee Pain!

Are you exhausted from enduring chronic knee pain? If so, it's time to roll out that yoga mat and give these yoga poses for knee pain a try. In this article, we will guide you through specific poses targeting knee pain, helping you build strength, increase flexibility, and find relief. Say goodbye to discomfort and hello to a happy, active life with these effective yoga poses.

Understanding Knee Pain and Its Causes

Knee pain [¹] is discomfort, soreness, or pain in or around the knee joint. Additionally, the knee, an intricate joint, plays a critical role in supporting and enabling a range of movements, including walking, running, and bending. Moreover, pain may fluctuate in severity, from mild discomfort to intense agony, accompanied by swelling, stiffness, or difficulty moving the knee.

Causes of Knee Pain

Various factors can cause knee pain, and understanding the possible reasons behind it can help manage and treat the discomfort. Moreover, here are some common causes of knee pain:

1. Injuries

Yoga Poses For Knee Pain

Sprains and strains are common knee injuries involving ligaments and muscles or tendons, leading to pain, swelling, and restricted motion. Moreover, meniscus tears can cause pain and knee "locking," treated with rest or surgery. Ligament tears, such as ACL or PCL injuries [²], result from sports or sudden movements, causing pain and instability and often requiring surgery for recovery.

2. Arthritis

Knee osteoarthritis is a degenerative condition caused by cartilage deterioration that leads to knee pain, stiffness, and limited mobility.

Rheumatoid arthritis, an autoimmune disorder, causes knee pain, swelling, and deformities from joint inflammation.

3. Overuse or Misuse

Repetitive strain injuries [³] in the knee stem from frequent activities like running, causing overuse issues like tendonitis or stress fractures. Additionally, this leads to localized pain, swelling, and inflammation, treated with rest, activity adjustments, and physical therapy. 

4. Poor Biomechanics

Improper alignment or movement patterns in activities strain the knee joints, causing chronic pain and overuse injuries. Additionally, correcting these issues often involves physical therapy to improve movement, strengthen supporting muscles, and prevent further knee strain.

5. Medical Conditions

Gout is a form of arthritis [] caused by uric acid crystals in the knee joint. Additionally, it results in sudden severe pain and swelling, often triggered by diet.

Bursitis is knee inflammation that causes localized pain and swelling. Moreover, it is treated with rest, anti-inflammatory medications, and sometimes fluid removal from the bursa.

6. Mechanical Problems

Loose bodies in the knee are small bone or cartilage fragments that cause pain and joint issues and typically require surgical removal.

Additionally, a dislocated kneecap, where the patella is displaced, results in acute pain, swelling, and instability, necessitating urgent medical attention to alleviate the dislocation and address possible ligament injuries.

7. Infections and Tumors


The infections of the knee joint are rare but can cause severe pain, swelling, and systemic symptoms. Additionally, immediate medical intervention, often involving antibiotics or drainage procedures, is necessary to diagnose and treat the infection.


Tumors, whether benign or malignant, around the knees can lead to localized pain, swelling, and a disruption of joint function. Additionally, assessment from a healthcare provider is vital in identifying the tumor's characteristics and devising a suitable treatment strategy, potentially including surgical procedures or other interventions. 

8. Age-related Changes

Yoga Poses For Knee Pain

As people age, the knees may wear and tear, resulting in degenerative changes. This may result in pain, stiffness, and reduced joint function. Additionally, management involves lifestyle modifications, physical therapy, and, in some cases, surgical interventions like joint replacement to improve quality of life.

Benefits of Yoga Poses for Knee Pain

Practicing yoga can offer several benefits for individuals experiencing knee pain. While it's crucial to approach yoga practices carefully, consult a certified instructor for guidance, as many people find relief and improvement in their knee condition through regular, mindful yoga practice. Moreover, here are some potential benefits:

1. Improved Flexibility and Range of Motion

Yoga involves gentle stretching and poses that promote flexibility. Additionally, increased flexibility in the leg muscles and ligaments around the knee can enhance joint mobility and reduce stiffness.

2. Strengthening Muscles Around the Knee

Certain yoga poses for knee pain target the muscles supporting the knee, including the quadriceps, hamstrings, and calf muscles. Additionally, building up these muscles can offer enhanced assistance to the knee joint, decreasing the likelihood of injury.

3. Enhanced Joint Health

Regular yoga practice encourages the development of better balance and stability. This is especially advantageous for people experiencing knee issues, as improved stability can contribute to a more secure and supported knee joint over time.

4. Mind-Body Connection and Pain Management

Mindful yoga practices, including meditation and deep breathing, can help individuals manage pain by promoting relaxation and reducing stress. Mind-body techniques can positively impact the perception of pain and improve overall well-being.

5. Increased Blood Flow and Circulation

Yoga Poses For Knee Pain

Yoga enhances blood flow throughout the entire body. Additionally, improved circulation can boost the delivery of oxygen and nutrients to the knee joint, supporting its health and recovery.

6. Awareness of Body Mechanics

Yoga encourages awareness of body alignment and mechanics during movement. Additionally, this heightened awareness can help individuals with knee pain adopt proper posture and movement patterns, reducing the risk of aggravating their condition.

7. Positive Impact on Inflammatory Conditions

Some studies indicate that yoga may have anti-inflammatory effects [] on the body. Additionally, as inflammation is often associated with knee pain, these effects may reduce pain and discomfort.

Yoga for Knee Pain Relief

Here are some certain poses that are generally considered gentle and may be beneficial for individuals experiencing knee pain:

1. Bridge Pose (Setu Bandhasana)

Lie on your back with your knees bent and your feet flat on the floor, relaxing your upper body. Then, maintain good alignment with your head, shoulders, hips, and knees. Then place your arms at your sides. Thenontract your abdominal area, then push from your heels to lift your hips. Moreover, hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position.

2. Chair Pose (Utkatasana)

Begin in an upright standing position with your feet hip-width apart, while maintaining good alignment with your head, shoulders, hips, and legs. Then extend your arms overhead with either palms apart or palms pressed together. Contract your abdominal muscles, then bend through your hips and knees to move into a low squat position, similar to sitting on a chair. Moreover, hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position.

Yoga Poses For Knee Pain

3. Warrior II (Virabhadrasana II)

Begin in an upright standing position with your feet considerably wider than shoulder-width apart, while maintaining good alignment in your upper body. Then bend one knee and pivot your right foot so your toes point to the side, ideally at a 45-degree angle. Contract your core and extend your arms out at your sides at shoulder height. Turn your head to the same shoulder side to either focus on your front middle finger or to an unmoving object in front of you. Moreover, hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position. Repeat the movement on the opposite side.

4. Child's Pose (Balasana)

Begin in a 4-point position with your hands under your shoulders and your knees under your hips. Tighten your abdominal muscles and widen your knees. Shift your hips back to your feet while extending both arms overhead. Then lower your forehead to the floor and relax your mid-back area for a light stretch. Moreover, hold this position for several deep belly breaths, in through your nose and out through your mouth.

You can also want to try these poses:

  • Warrior III With a Bent Standing Leg (Virabhadrasana III)
  • Low Lunge
  • Deep Lunge
  • Big-toe Pose

Keeping your knees healthy extends beyond yoga practice. Prioritizing knee health in your daily life through various practices can contribute significantly to preventing knee injuries and maintaining overall joint wellness.

Final Thoughts

Maintaining knee health through targeted exercises, such as those found in yoga routines or under the guidance of a physical therapist, is crucial for overall well-being and sustained physical activity. When supervised by a physical therapist, these exercises target strengthening the muscles around the knees, enhancing flexibility, and promoting joint stability, contributing to injury prevention and improved mobility.

Moreover, consistent and mindful practice preserves joint function and influences mental and emotional well-being. By investing time in purposeful knee exercises, individuals foster a proactive approach to self-care, empowering themselves for a more active, pain-free, and fulfilling life.

Restore joy to your life with strong knees! Discover relief from knee pain through these rejuvenating yoga poses. Start your journey to happier, healthier knees today! Check out our Knee Pain Solved for more solutions.

Yoga Poses For Knee Pain

1. Benjamin, C. (2022). Knee pain. MediPlus: Medical Encyclopedia. (Benjamin, 2022)

2. Cleveland Clinic (2021). Posterior Cruciate Ligament (PCL) Injury. Health Library: Diseases and Conditions. (Cleveland Clinic, 2021).

3. Cleveland Clinic (2022). Repetitive Strain Injury. Health Library: Diseases and Conditions. (Cleveland Clinic, 2022)

4. Centers For Disease Control and Prevention (2023). Gout. (Centers For Disease Control and Prevention, 2023)

5. Basuray, I., Metri, K., Khanra, D.,..., Hongasandra, N.R. (2022). A narrative review on yoga: a potential intervention for augmenting immunomodulation and mental health in COVID-19. BMC Complementary Medicine and Therapies 2; pp. 191. (Basu-Ray et al., 2022)
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