How Yoga Can Heal And Prevent Knee Pain

By Subodh / January 26, 2015

A pain in the knee joint is an indication of quite a lot of other things, that many of us conveniently try to ignore. From a torn ligament to an injured knee capsule, a tight hamstring to osteoarthritis or a torn meniscus to patellar tendinitis, the pain could be triggered by various conditions. While identifying and analyzing the root cause and getting medication is quintessential, you can look to yoga for helping you recuperate faster.

According to various studies, this non-pharmacological remedy is found to offer superior relief to those with knee pain. Yoga strengthens and tones the muscles and tissues, improves the circulation to the affected region, and even eases the inflammation. Here are some of the yoga poses to heal and prevent knee pain.

Yoga Poses To Ease Knee Pain

1. Knee Rotations

Knee Rotations

Turning the knees while keeping your spine neutral could actually help in easing the pain, while loosening the stiff joints. It could also improve the circulation to that particular region. While rotations are quite often looked upon as warm ups, it is in fact one of the best knee strengthening and pain easing exercises.

How to do:

  1. Stand straight on the yoga mat, hands resting beside you. Keep the spine erect and neutral, neck and shoulders relaxed.
  2. Bend your knee gently in such a way that you can see your toes, keeping the spine straight.
  3. Place the palms on the knee.
  4. Inhale and rotate your knees to your right.
  5. Exhale and complete the circle and bring them back to the starting phase.
  6. Do 15 such repetitions.
  7. Repeat anti-clockwise, 15 repetitions.

This completes one set of knee rotation. Do 3 such sets of 15 repetitions one either side.

2. Tadasana – Mountain Pose

mountain pose

The stretch that you experience in this pose is the key knee strengthener. People who already have knee pain can place the feet slightly separated. Just ensure that your spine and head are straight and stretched out maximum to enable you to feel that stretch.

How to do:

  1.  Stand straight on the yoga mat, feet firmly pressed into it.
  2. Keep the spine straight, head straight, and shoulder relaxed.
  3. Taking a deep inhalation, lift your arms overhead. Join the palms in Namaskar mudra.
  4. If you are comfortable here, come on your toes. Those who have knee pain can avoid this and stay in the previous pose.
  5. Tilt your head backward and fix your gaze at the fingertips.
  6. Keep stretching up till you feel the tickle
  7. Hold the pose for 5 deep breaths.
  8. Release your arms and place your foot down and relax.

3. Trikonasana – Triangle Pose

Triangle Pose

A wholesome leg strengthening exercise, it is known to open up the tight groins and hamstrings, a major knee pain trigger. It also improves the flow of blood to the legs, thereby easing the pain and healing you.

How to do:

  1. Stand straight on the yoga mat, spine erect, and navel slightly tucked in
  2. Spread the legs out in a medium stance, with right foot pointing outward and left foot pointing to the front
  3. Spread your hands at shoulder width. Keep the hips squared.
  4. Inhale, move your torso to your right, and bend sideways to place the right palm on the floor inside the right foot.
  5. Keep the knees straight and pulled up.
  6. Lift your left hand up, fingertips pointing to the ceiling. People having shoulder pain can keep the hand folded behind them.
  7. Open up the chest, while keeping the hips squared.
  8. Hold the pose for 5 deep breaths.
  9. Exhale, release, and come back to initial position.
  10. Switch sides.

4. Supta Matsyendrasana – Reclining Supine Twist

Supta Matsyendrasana

It gives the back muscles and glutes a good stretch while strengthening, lengthening, and toning them. The massage it renders to the hips and thighs also ensures that circulation levels are improved, while healing you.

How to do:

  1. Lie down on the mat on your back, arms resting on your sides.
  2. Inhale, and while exhaling, hugs your knees to your chest, while spreading your arms aligned with shoulders
  3. Inhale, lift your left leg, and place it over your right thigh, bending the left knee. Keep extending the right leg throughout. Hold the left knee with your right palm.
  4. Turn your head to your left.
  5. With each exhalation, twist a little more till you feel it at the hips.
  6. Hold the pose for 5 deep breaths.
  7. Release and come back to initial position.
  8. Switch sides.

The poses of hatha yoga are powerful enough to stabilize and strengthen your knees. Your balance also gets a boost. Just be careful while aligning yourself and you are sure to enjoy the natural benefits. Practice regularly to see the differences yoga can offer to heal and prevent knee pain.