Welcome everyone today’s article is focused on Yoga for knee pain relief. Knee is a common issue that affects people of all ages but mostly people who are 30 plus. Due to an injury, arthritis, or any other problem, knee pain can be debilitating and impact your quality of life. Yoga is an excellent way to cure your knee pain naturally. Many research studies indicate that some Yoga poses for knee pain is effective for knee pain. So read the article till the end to know the best Yoga poses that are helpful for your joint pain and a complete guide.
5 Effective Yoga for Knee Pain Relief
1. Mountain Pose
Mountain pose or Tadasana is standing Yoga pose in modern Yoga exercise. This pose help to correct your posture and strength your muscle and knees, This pose is good for beginner. Some Yoga schools used this pose between other poses. This pose help to improve your balance, alleviate pressure on the knees.
How to do
- The feet are together and hands are the sides of the body.
- Distribute your weight evenly across both feet, engage your thigh muscles, and lift your kneecaps.
- Keep spine straight, shoulder relaxed, relaxed breathing.
2. Hero Pose
Hero pose or Virasana is a kneeling pose so if you have serious pain you can skip this pose. This pose is crossed leg pose that provide strong stretch. This pose is beneficial for those with knee pain caused by tight hamstring. You can do this pose after eating for better digestion.
How to do
- At first kneel on the floor with your knees together and your feet slightly wider than your hips.
- Sit between your hips and keep your back straight.
- Stay focused on your breathing.
- If you feel uncomfortable place a cousin or soft thing under your hips, It give you comfort and support.
3. Bridge Pose
Bridge pose or Setu Bandhasana is a gentle gentle backbend that strengthens the glutes, hamstrings, and lower back while also relieving pressure on the knees. . This pose can help improve overall knee stability by targeting the muscles that support the joint.
How to do
- At first lie on your back.
- Your knees are bent feet hip wide apart.
- Now press your hips into the ground.
- Lift your hips, hold this pose for few seconds.
4. Chair Pose
Chair pose is also known as a Utakatasana this pose is helped to strength your hamstring. This pose is hard so at first listen your body then deicide.
How to do
- Stand with your feet hip-width apart.
- As you inhale, raise your arms overhead.
- As you exhale, bend your knees and lower your hips as if you’re sitting in a chair.
- Keep your weight in your heels and ensure your knees don’t extend past your toes.
5. Standing Forward Bend
Standing Forward Bend or Uttanasana is easy and effective pose for strength your knees. This pose not only good for your knee also help to stretch upper body and reduce belly fat. Regular practice of this pose can make you more flexible. This pose provide relaxation on knee area and reduce discomfort.
How to do
- Take a deep breath, slowly slowly start forward bending.
- Bending forward at the hips until the palms can be placed on the floor.
Important Tips
Always do light exercises or warm up before start your Yoga practice, it is help to painless practice and reduce the chance of injury. If you have any previous knee injury always consult with a professional doctor. If you have strong and flexible muscles around the knees it is a key to reduce pain and recover faster.
Conclusion
Yoga is a magical practice for reduce knee pain, promoting flexibility, increase strength. By practicing these 5 Yoga for knee pain you one step forward to live a pain free life.