10 Yoga Poses for Knee Pain Relief

Stay Young Bureau Jun 8, 2023

Child Pose

Start by sitting on your knees and gently lowering your torso forward, resting your forehead on the floor. Put your arms out in front of or beside you. This pose gently stretches the knees and relieves tension in the surrounding muscles. Credit: Stay Young Bureau

Bridge Pose

Lie flat on your back, bend your knees, and place your feet on the floor. Raise your hips upward and form a bridge with your body. Engage your glutes and thighs while keeping your knees aligned. This pose strengthens the muscles supporting your knees. Credit: Stay Young Bureau

Standing Forward Bend

Stand with your feet hip-width apart and fold your upper body forward, allowing your head to hang. This pose stretches the hamstrings and calves, relieving pressure on the knees. Credit: Stay Young Bureau

Warrior II Pose

Step your feet wide apart, turn one foot out, and bend the knee while keeping the other foot straight. Extend your arms parallel to the floor and gaze over your front fingertips. This pose strengthens your legs and improves knee stability. Credit: Stay Young Bureau

Chair Pose

Stand with your feet together, bend your knees, and lower your hips as if sitting in an imaginary chair. Keep your weight on your heels and engage your thigh muscles. This pose strengthens the quadriceps and glutes, providing support for the knees. Credit: Stay Young Bureau

Extended Triangle Pose

Stand with your feet wide apart, turn one foot out, and extend your arms to the sides. Reach forward with one hand and place it on your shin, ankle, or the floor. Extend the other arm upward. This pose stretches the hips, hamstrings, and calves, reducing stress on the knees. Credit: Stay Young Bureau

Supine Figure Four

Lay on your back with one ankle crossed over the other knee. Gently draw the uncrossed leg toward your chest. This pose stretches the hip and glute muscles, promoting flexibility and reducing knee strain. Credit: Stay Young Bureau

Bound Angle Pose

Kneel down on the floor with your soles touching and your knees slightly bent to the sides. Hold your feet or ankles and gently press your knees toward the floor. This pose opens the hips and stretches the inner thighs, relieving pressure on the knees. Credit: Stay Young Bureau

Hero Pose

Kneel on the floor, keeping your knees close together and your feet slightly wider than hip-width apart. Stretch out your spine as you recline on your heels. This pose gently stretches the quadriceps and promotes better alignment of the knees. Credit: Stay Young Bureau

Pigeon Pose

Start in a high plank position, bring one knee forward toward the same-side wrist, and extend the other leg straight back. Lower your upper body onto your forearms or the floor. This pose opens the hips and stretches the outer hips and thighs, alleviating knee discomfort. Credit: Stay Young Bureau