6 Easy Yoga Asanas for Knee Pain

Earlier, it was only the aged who used to face issues of Knee Pain but to our surprise, statistics have revealed that a number of teenagers are also facing such serious health problems !

We often overlook such problems during the early years of our lives and ignore the fact that it can turn into a serious and lifelong ailment. Taking pain killers is not a permanent solution, and that is why it is important to do something that can help you get rid of this pain forever, therefore if you or any of your family members is bogged down by knee pain this is the right place for you.

We have listed down some of the best yoga asanas for knee pain that will surely give you some relief.

Tried and tested Yoga Asanas for Knee Pain

1. Virasana

Virasana is also known as hero-pose and symbolizes the inner hero that everyone has inside them who wants to fight against all the physical and mental problems. Morning is the best time to practice this asana, however, you don’t need to be on an empty stomach to do this asana.

Virasana helps in increasing blood circulation in legs and also helps to stretch your thighs and knees at the same time. It improves your body posture and helps in removing all the tiredness from your legs. Try to stay in this position for 30 to 60 seconds.

2. Makarasana

Makarasana is also known as crocodile pose as it looks similar to the position of a crocodile relaxing in the water. This is usually the last asana of any yoga session and is usually performed on an empty stomach; however, you can also perform it otherwise.

Makarsasana helps to stretch the muscles of your leg and acts more like a soothing balm, giving relaxation to your knee pain. It also helps in controlling other physiological problems like hypertension.

For best results try to hold onto this asana for 2 to 5 minutes.

3. Malasana

Also known as garland pose, malasana is basically a squat. It is a simple way of sitting similar to the position that we would take in an eastern toilet seat.

You can practice this asana either in the morning or evening, but make sure you are on an empty stomach. It helps in giving strength to the knees, ankles, and thighs at the same time.

Hold this position for at least 60 seconds.

4. Swastikasana

Also known as auspicious pose, this is the best yoga pose for those who have difficulty in standing for a long time. It is done while sitting and is a really comfortable way of stretching knees and ankles.

Not only it enhances flexibility to provide joint and knee pain relief but it also helps to calm down the mind.

You can sit in this position for as long as you want to as it doesn’t put any pressure on your knees or joints.

5. Parsvottanasana

Widely known as pyramid pose because of its position, parsvottanasana is a balancing pose while leaning forward.


It helps in improving body posture while giving your body a sense of balance. It helps in strengthening the legs along with calming down the mind. This posture not only covers your knees but helps in improving the flexibility of all the joints in your body.

It yields best results when performed on an empty stomach and held for at least 30 seconds.

5. Utthita Parsvakonasana

It is more like an extended side angle pose that helps your body to stretch while strengthening your ankles, knees, and legs at the same time.

It also helps in building up your stamina, while oxygenating even those parts of your body which otherwise are devoid of the same. You may perform this asana either in the morning or evening, but make sure to perform after a gap of at least 5 to 6 hours from your last meal.

Try to stay in the same position for 20 to 30 seconds.

6. Bhujangasana

One of the simplest asanas to perform, it requires stretching of knees and joints.

It helps in making the muscles stronger and flexible. While in this position you will feel the stress getting relieved from your legs improving both joints and knee health.

In one go try to remain in the position for at least 45 to 60 seconds.

6. Virkasana

This position is best for people who do not have much difficulty in standing for a long time.

It helps to relax the muscles as well as joints and promotes speedy recovery of any knee or joint injury. It is best to perform this asana on a daily basis for better results.

Benefits of Yoga 

Let’s dwell upon how yoga can help to solve your problem of the knee and joint pain.

For many of us, knee pain is just a minor issue, but if overlooked for a long time, it can turn into a lifelong curse. Not only does it restrict your movement physically but it also brings down your morale and confidence. Moreover, continuous and rigorous movements can exaggerate pain.

Therefore, the only way to alleviate this problem is to have slow and controlled movements, and that is exactly where yoga steps in. Yoga is a gentle way of exercising that will help in keeping the knee‘s flexibility intact. If done right, the various yoga asanas will also help to strengthen muscles.

Some of the benefits of yoga poses are:

  • Increased blood circulation
  • Increased flexibility
  • Increased muscle strength
  • Improves overall health
  • Improves joint and muscle health
  • Provides relief from joint and knee discomfort

All yoga asanas are beneficial in one way or the other and it has become really important to make these asanas a part of our modern lifestyle in order to lead a happy and healthy life. The majority of these poses not only help in getting rid of knee pain but also help in overall body wellness.


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I define myself as a voracious reader and an avid writer. I firmly believe that reading non-fiction has played a vital role in honing my writing skills. And when I am not writing, you will find me in trekking Himalayas/ Sahyadris or on a backpacking trip exploring the unexplored places.

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