yoga for knee pain

Yoga For Knee Pain: 5 Easy Poses To Relieving Pain Quickly

If you’re struggling with knee pain, you’re not alone. Knee pain is one of the most common types of pain, and it can be tough to get rid of it. Luckily, there are a few simple poses that you can do to ease your pain quickly and effectively. Read on to learn about five easy poses that will help relieve your knee pain quickly and easily!

Yoga for knee pain

If you suffer from knee pain, there’s a good chance that yoga is the perfect solution for you. It is a physically demanding exercise, but it also offers some incredible physical and mental benefits.

In a study conducted by the National Library of Medicine, doctors found that individuals who regularly practised yoga experienced significant decreases in knee pain and stiffness.

In this article, we will share with you five easy poses to relieve pain quickly. If you’re looking for a quick and effective way to reduce knee pain, these poses are worth trying out!

What are the Causes of Knee Pain?

There are many causes of knee pain, but the most common ones include arthritis, meniscus tears, and other injuries. If you experience knee pain that lasts more than a few days or is severe, you should see a doctor determine the cause and recommend treatment.

Is yoga good for knee pain?

There is no one answer to this question as everyone’s knee pain experience and needs will differ. However, many people believe that yoga can be a helpful supplemental therapy for people with knee pain.
A recent study found that people who regularly practiced yoga were more likely to have less severe symptoms and reduced pain levels than those who didn’t practice yoga.

One famous pose often recommended for knee pain is the Child’s pose (Pavanamukti).
This pose stretches the hamstrings, quads, and calves while elevating the heart rate. It also helps to stretch out the back and neck muscles. If you find that your knee pain is limiting your ability to enjoy activities you love or if it’s preventing you
from working at your full.

5 best yoga poses for knee pain

1.  Triangle Pose

Triangle Pose

When it comes to relieving knee pain, Triangle Pose is the perfect pose to start with.

To do it: lie on your back with your legs bent at the knee and your feet flat on the ground. You extend your left arm and shoulder towards the sky and gently hug your right knee with your left arm. Hold for about 30 seconds, and slowly release your grip. Repeat the pose on the other side.

How triangle pose helps with knee pain

The triangle pose is a yoga pose that is often used to help relieve knee pain. The pose stretches the front of the thigh, which can help reduce pressure on the kneecap. Additionally, triangle pose stimulates the thyroid gland, which can help improve energy levels and reduce inflammation.

2.  Mountain Pose

If you’re looking for a simple yet effective pose to relieve knee pain, try Mountain pose.
This pose helps stretch the hamstrings and quadriceps and relieves tension in the lower back and hips. 

To do it: Keep your feet hip-width apart with your toes touching. It would be best to stand with your arms by your sides and your palms facing forward.

Align your feet in a wide stance, toes pointing forward and heels pointed outward. This is the starting position for all movements outlined in this sequence. The inner arches of the feet should be lifted, firm the outer ankles into the mat.

Contract the thighs upward by lifting the kneecaps. Spiral your inner thighs backwards as you lengthen the tailbone down. This will help to lengthen the low back and engage your core muscles. Grow taller through the sides of the waist. Lift the chest toward the ceiling as you soften the front ribs back. Draw the shoulder heads back and down. Align your ears over your shoulders. Balance the head directly over the pelvis and the pelvis directly over the ankles. Chin is parallel to the mat.

How Mountain pose helps with knee pain

Mountain pose is one of the most commonly recommended yoga poses to relieve knee pain. It stretches the quads, hamstrings, and calves and opens up the chest and lungs. Additionally, the Mountain pose can help to improve posture and reduce tension in the neck, shoulders, and back.

3. Bridge Pose

yoga for bad knees
Bridge Pose

If you’re experiencing knee pain, try this easy bridge pose to relieve it quickly.

To do it: Lie on your back with knees bent and feet flat on the floor. Place arms at your sides, palms down. Press into the feet and arms to lift the hips and hold for five breaths. Lower down to repeat twice more.

How Bridge pose helps with knee pain

If you’re experiencing knee pain, you might find relief in the simple pose of the Bridge pose. This pose stretches and strengthens the lower leg muscles and helps to reduce inflammation and pain. Other benefits of Bridge pose include improving balance, flexibility, and muscle strength. If you’re struggling with knee pain, try practising Bridge pose regularly to see if it offers relief.

4. Bound Angle Pose

yoga for bad knees
Bound Angle Pose

If you’re looking for a great way to relieve knee pain, give bound angle pose a try.

To do it: Sit on a folded blanket with the soles of your feet together and knees bent outward. Pull your heels toward you until you feel a stretch in your inner thighs or groins. You can also place a folded blanket behind you for support if you wish to recline into this pose.

How Bound angle pose helps with knee pain

One of the most common poses that people use to relieve knee pain is the Bound Angle pose. This pose is specifically designed to stretch and strengthen the quadriceps, hamstrings, and calf muscles. It also helps to improve balance and flexibility in the ankles, hips, and torso. By doing this pose regularly, you can significantly reduce the amount of knee pain you experience.

5. Child’s Pose

yoga for knee pain
Child’s Pose

If you’re looking for a simple yet effective pose to relieve knee pain, try Child’s Pose.

To do it: Kneel on the floor with your knees hip-width apart, touching your toes. Rest your palms on your thighs, directly below your knees. As you breathe out, lower your torso between your knees. Extend your arms alongside your torso with your palms facing down. Let your belly rest between your thighs and rest your forehead on the floor.

How Child’s pose helps with knee pain

If you’re looking for a pose that will help alleviate knee pain, look no further than Child’s pose. This simple pose is known to stretch and relax the entire body, including the muscles around the knee. When executed correctly, Child’s pose can help relieve pain and tension in the thigh, hip, and lower back regions. If you’re experiencing knee pain that won’t go away, try practising this pose for five minutes each day. You don’t have to be a yoga expert to reap these benefits – give it a try!

What Are the Benefits of Yoga for Knee Pain?

Yoga is an effective form of exercise for relieving pain and stress.
Some of the benefits of yoga for knee pain include:

1) Improved flexibility: Yoga can help increase flexibility in the muscles around the knee, which can help reduce pressure on the knee joint and relieve pain.

2) Reduced inflammation: Yoga has been shown to reduce inflammation in the body, including the knee joint. This can help ease pain and improve mobility.

3) Increased range of motion: Yoga can help increase the range of motion in the joint, which can lead to less pain and discomfort.

4) Increased blood flow and circulation: When the body is in a yoga pose, the increased range of motion and pressure on the joints cause increased blood flow and circulation. This can help to reduce inflammation and pain.

Yoga poses that work on the hips and abdomen, such as Downward Dog and Child’s pose, is especially good at stretching these areas. Additionally, poses that target the knee, such as Cat-Cow and Triangle pose, improve the range of motion in these areas. By practicing yoga regularly, you can not only reduce your knee pain but also improve your overall flexibility.


Yoga is an excellent form of exercise that can be used to alleviate knee pain. To see the best results, it’s essential to find a yoga routine and the best yoga mat that works for your budget, body type, and overall fitness level.


Can yoga help with knee pain?

Yoga can be a great way to reduce knee pain. In fact, it has been shown to be an effective treatment for chronic knee pain that is caused by arthritis.

Which yoga is best for knee pain?

There is no one-size-fits-all answer to this question, as the best yoga for knee pain will vary depending on the individual. However, some of the most popular yoga poses that are known to be beneficial for knee pain include Child’s Pose, Mountain Pose, and Triangle Pose.

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