Yoga for knee pain or arthritis - Procedure and benefits

Yoga for knee pain

Knee pain can occur to person of any age. In this, a person feel difficulty or pain in the movement of knees. Sometimes pain can be felt even when there is no movement of knees. Knee pain can be because of arthritis also.

Problem of knee pain or arthritis can be cured without any surgery. If you detect this problem early, you can cure it by doing yoga. Know some yoga asanas that can benefit you in curing arthritis without any surgery and strengthen your knees and also improve your body posture.

Knee pain is very common problem these days. If not taken care at right time this problem of knee pain can become severe. So, we prepared a list of yoga poses for knee pain and to make your knees strong.

List of yoga exercises for knee pain

1. Butterfly Pose


Procedure: Sit on your yoga mat stretched with your legs in front of you. Keep your spine straight and bend your legs at the knees, such that the soles of your feet are facing each other. Then move your thighs up and down, just like the wings of a butterfly.

Benefits of butterfly pose:
1. Improves abdominal organs, ovaries, kidneys and bladder.
2. Improves general circulation of heart.
3. Stretches the inner thighs, knees and groins.
4. Helps to relieve mild depression.
5. Helps to relieve the symptoms of menopause.


2. Bridge Pose


Procedure: Lie on the floor on your back and keep your knees bent. Extend your arms along the floor and keep them flat. Press your feet and arms firmly into the floor. Exhale your breath as you lift your hips toward the ceiling. The name of Bridge pose in sanskrit is Setu Bandha Sarvangasana.

Benefits of bridge pose:
1. Stretches chest, neck, spine.
2. Strengthens the back, buttocks, and hamstrings.
3. Stretches hips.
4. Improves circulation of blood.



3. Cat Pose


Procedure: In the cat pose yoga round your spine toward the ceiling, making sure to keep your shoulders and knees in position. Release your head toward the floor, but don't force your chin to your chest.

Benefits of cat pose:
1. Cat yoga pose that warms the body and brings flexibility to the spine.
2. It stretches the back and neck.
3. Improves and strengthens the abdominal organs.
4. It also opens the chest, which makes the breath to become slow and deep.


4. Cow Pose


Procedure: In the cow pose yoga round your spine toward the floor, making sure to keep your shoulders and knees in position. Made your head toward the ceiling.

Benefits of cow pose:
1. Cow yoga poses that warms the body and brings flexibility to the spine.
2. It stretches the back and neck.
3. Improves and strengthens the abdominal organs.
4. It also opens the chest, which makes the breath to become slow and deep.


5. Cobra pose


Procedure: Lie on the floor and Press the tops of the feet and thighs and the pubis firmly into the floor, On an inhalation, take your arms straight to lift your chest up from the floor, only to the height at which you can maintain a connection through your pubis to your legs.

Benefits of cobra pose:
1. Stretches the muscles of shoulders, and chest.
2. Decreases stiffness of lower back.
3. Strengthens the arms and shoulders.
4. Increases flexibility.
5. Invigorates the heart.



6. Downward facing dog pose


Procedure: Firstly set your knees directly below your hips and your hands slightly forward to your shoulders. Spread your palms, index fingers parallel or slightly turned out, and turn your toes under. Exhale your breath and lift your knees away from the floor.

Benefits of downward facing dog pose:
1. Calms the brain.
2. Helps to relieve stress and mild depression.
3. Energizes the body.
4. Stretches the shoulders, hamstrings, calves, arches, and hands.
5. Strengthens the arms and legs.


7. Locust Pose


Procedure: In the locust pose Lie straight down on the mat and move your head and your feet toward the ceiling and also your hand should be placed on the back of your head.

Benefits of locust pose:
1. Improve flexibility.
2. Strengthens the core.
3. Helps to relieve stress and mild depression.
4. Energizes the body.
5. Stretches the shoulders, hamstrings, calves, arches, and hands.
6. Strengthens the arms and legs.



8. Triangle Pose


Procedure: Stand straight, Extend your arms at your shoulder level, Inhale breath and raises your right arm by the side of your head. then, bend your right arms with exhaling towards the left side by keeping your body weight equally on both of the feet.

Benefits of triangle pose:
1. Stretches legs, muscles around the knee, ankle joints, hips, groin muscles, hamstrings, calves, shoulders, chest and spine.
2. Strengthens the legs, the knees, the ankles, the abdominals, the obliques and the back.
3. Improve the function of abdominal organs.
4. Helps to relieve stress and mild depression.


9. Pigeon Pose


Procedure: Begin in downward dog pose. Raise your right leg so it extends away from you. Slide your left leg back behind you. Place your hands on either side of your leg. Exhale your breath and lay your torso down over your right leg. Hold your position for 4-5 breaths.

Benefits of pigeon pose:
1. Stretches the hip flexors.
2. Opens gluteus minimus.
3. Relaxes the piriformis and psoas muscles.