7 Focused Yoga For Knee Pain To Get Rid Of This 2020

Hello, Readers,

Do you know approximately 1 in 4 people in the UK general population has Knee Pain at the age of ’50s and later on they prefer Yoga for knee pain?

Yes, knee pain is estimated to affect more than one-fourth of the population. And not only the United Kingdom but people from all over the world are suffering from it. And there is a high increment in people’s every year.  Don’t you think it’s one of the major issues to look after?

So, in today’s blog we are going to share a little brief knowledge about the whole concept about knee pain and how can you eliminate your problem by applying some yoga poses in it.

And like always without any further delays let’s dig into, What are the yoga for knee pain?

What is knee pain/ joint pain?

Knee pain is an extremely common problem in our society that affects people of all ages. It’s a baby boomer that all are reaching the age where they are developing Pain and arthritis in their knees most commonly. And due to this, after some time, most of the peoples are ending up by being their knee replaced.

Knee pain can be the result of an injury, arthritis, or any other conditions. Depending on some of the specific cases, knee pain may restrict movement, affect muscle control, reduce strength, and prevent mobility. 

Knee pain can happen while playing sports, recreational activities, slips and falls, auto accidents, or some other serious accidents. It can also be the result of an injury such as ruptured ligament or torn cartilage. Medical conditions including arthritis, gout, and infection can also cause you knee pain.

What Are The Causes of knee pain ?

Knee pain diagnosis involves some detective work. You can have mechanical knee problems or inflammatory knee problems. Usually, we have seen two major issues that can cause knee pain. Such as Mechanical knee problems and Inflammatory knee problems.

Mechanical knee problem

If you have pain swelling or a gritty feeling when you move your knee or you can’t get a full range of motion of the knee. Then it could be the osteoarthritis where the joints, hold the way.

People over 40 or so that have knee pain related to osteoarthritis. Osteoarthritis is wearing of the cartilage from the tips of the bone that articulates with the tibia. So that the Phi bone articulates with the shin bone. 

Once the smooth cartilage starts wearing off that exposes the bone underneath and unfortunately the bone underneath has nerves in it. And after a while nerves can start becoming stimulated and causes you knee pain.

Inflammatory knee problems

If you feel pain and stiffness that goes worsen with age then it could be the inflammation of one or more joints. Rheumatoid arthritis is a long-term inflammatory disorder that can affect more than just your joints. 

The inflammation related to rheumatoid arthritis can damage other parts of the body as well. While new types of medications have much-improved treatment options in today’s world, but severe rheumatoid arthritis can still cause physical disabilities.

In some people, the condition can damage a large number of body systems, including your skin, eyes, lungs, heart and blood vessels, and a lot more.

Some other causes of knee pain!

• Rupture ligament

• Torn cartilage

• Torn meniscus

• Anterior cruciate ligament

• Patellar tendonitis

• Gout

• Iliotibial band syndrome

• Dislocated kneecap

• Knee cartilage

• Bone degeneration

• Septic arthritis

• Highly active individuals such as soccer’s, athletes

• Use of drugs like steroids, diuretics

• Aging

What Are the Sign and Symptoms of Knee Joint Pain?

Most people feel pain in front of their knees. It can start suddenly or develop over time. It’s usually in your ache, not a sharp pain but you feel both.

Clicking or popping sounds from your knee are another telltale sign. Your knee may hurt more when you climb stairs or walk on mountains/hill areas. You also may feel it when you have sitting in the same place for a long time. Like at work or on a car trip.

These are not the only sign of getting knee pain but there are some more like is your knee is locked so you can’t bend it. If its red or swollen, if you feel a sharp pain or you get recently injured your knee then you may not have patellofemoral pain. And in that case, I would suggest you take a bit of advice from a doctor.

Prevention and contradiction for knee pain!

It’s not always possible to prevent your knee pain when it turns into to extreme stage but you can able to settle it down and get some relief until it turns into a serious issue where you can’t solve it without treatment or surgery.

Reduce extra pounds off body weight. Maintain a healthy weight; it’s one of the best things you can do for your knees. Every extra pound can put tightness on your joints, and it could also be one of the reasons to increase the risk of injuries and osteoarthritis.

Be fit to play your kind of sport. To prepare your muscles for playing any kind of sports game. Then you need to Work with a coach or trainer to ensure that your technique and movement are the best.

Practice perfectly. Make sure the technique and movement patterns you use in your sports or activity are the best and make sure as the time goes you also become master in your own craft. Lessons from a professional can be very helpful.

Get tough, stay flexible. Because weak muscles are a big cause of knee injuries, then to eliminate this situation you need to build up your quadriceps and hamstrings, which support your knees. Balance and stability training help the muscles around your knees to work together more beneficially. And because of tight muscles also can contribute to injury, so stretching is important. Try to include flexibility exercises in your workouts.

Be smart about your workout. If you have osteoarthritis, chronic knee pain, or recurring injuries, then you may need to add some changes to the way you exercise. Think about switching to swimming, water aerobics, or other low-impact activities at least for a few days a week. 

So, these are some ways that can help you to stay fit and prevent you from knee pain. And now you might say hey, these ways are helpful but it doesn’t apply to all ages of peoples.

Yes, you are right these techniques can be applied to some groups of peoples especially youngsters. But wait these are not the only ways that can help you to eliminate knee pain.

It is just one of the ways that may help you. So, let’s check out what can be the best way for all age groups of people, so they can able to perform it easily without facing the barriers of age groups.

What are the focused Yoga for Knee Pain?

Knee pain is one of those pain that grows with time. In the earlier days, it was found in adults but now many young peoples also suffer from it. Here I have mention 7 yoga for knee pain relief that will help you to eliminate the pain in your knees and makes you move to
anywhere like before.

1. Mountain pose (Tadasana):

yoga for knee pain (tadasana)

Tadasana is also known as the foundation of all standing yoga postures. It may look very easy to perform but let me tell you it’s much more than it looks like.

The name comes from the Sanskrit word Tada meaning (“mountain”) and asana stands for (“posture”). This pose helps you to build your overall posture, balance, and increase focus towards your work.

How to do it: 

  • Stand with your feet and shoulder with the butt. (inhale)
  • Bring your arms up and interlock the fingers on top of the head.
  • Now lift the heals and stretch your hands to the ceiling up. (breathe)
  • After that tuck the navel in. keep lifting the heals and extending your hands to the sky.
  • Feel the air flowing through your body, relaxing and energizing it. (exhale)
  • Now bring the heals down, release the fingers.
  • Do it regularly for 5-10 minutes straight.

2. Warrior II (Virabhadrasana II):

yoga for knee pain (warrior 2)

Warrior 2 Pose is a standing yoga pose that helps you to increase the strength, flexibility, stability, and concentration as well. It’s named after the Hindu mythological warrior, Virbhadra an incarnation of Lord Shiva

How to do it:

  • Take a wide stance and stretch your legs equally. (inhale)
  • Raise the hands with palms turn downwards. The right toe should point out 90 degrees.
  • Now bend the right knee while looking to the right hand.
  • Make sure your left knee should be straight and strong. (breathe)
  • Come up and exhale. Repeat the same way on the other side too. Your knee should be inclined with the ankle. 
  • Keep the legs active, keep your face relaxed. Come up in the same position (exhale)
  • Try this posture for 5 to 10 minutes daily. 

3. Half Lord of the Fishes Pose (Ardha Matsyendrāsana):

yoga for knee pain (Ardha Matsyendrāsana)2)

Twisting yoga poses are a common addition to any yoga class because they provide an extreme benefit for the entire body. Twists help to increase flexibility in the spine, calm the mind, relax the nervous system, improve digestion, and it also helps to cleanse the internal organs.

Half Lord of the Fishes Pose also known as Arda Matsyendrasana is a very admired seated twist

How to do it:

  • Bend your right leg, bring your left foot around the right knee corner. 
  • Now take your left hand back, stretch your right arm up, push your knee back by using your elbow, and hold your right foot.
  • After that look back over your left shoulder. 
  • Stay in the same position for few breaths and slowly come out the same way.
  • Now the other side, bend your right-left legs. Bring your right foot around the left knee corner.
  • Look back over your right shoulder (exhale). Slowly come out the same way.
  • Repeat this exercise and perform it daily for a better result.

4. Tree pose: (vrikshasana)

yoga for knee pain (Tree pose)

In Sanskrit, it is also known as the “Tree Pose”, it is the wonderful pose that teaches us how to do the balancing by toning the muscle of our legs.

 It may look very easy to perform but by the time it increases the immense inner and outer strength, which allows us to unlock the new advance yoga pose for us.

How to do it:

  • Start with bringing the right foot up against your left thigh.
  • Your hands should lie in front of you in the form of namaskar position,
  • Now stretch your arms towards up to the ceiling. While holding in the stomach.
  • After that stay calm and try to main the balance of your body.
  • Now slowly bring your hands down in front of your chest and ease your right leg down.
  • Repeat the same way on the other side, breathe in normally, and keep your eyes open and focus on a spot in front of you to maintain balance.
  • Breathe normally with your eyes open to relax. Do it for a couple of deep breaths in the morning.

5. Bridge pose (Setu Bandha Sarvangasana):

yoga for knee pain (bridge pose)

This pose also called the “Setu Bandasana”. This pose allows you to heal your back with this yoga pose effectively if you are suffering from any back torment.

 This one is the best yoga for weight loss if you are beginners as well. Bridge pose is one of those yoga postures that allow you to strengthen your muscles and improves the flexibility of your muscles.

How to do it:

  • Start to rests on your back on your matt.
  • Now Bend your legs and spot them as close to your hips.
  • Use two hands to hold your lower leg and ensure that your thumbs ought to be outside a bit.
  • Take a full breath and gradually lift your hips far up.
  • Try to reach as conceivable as you can and ensure that there would a point of 90 between your thigh and the lower leg.
  • While doing this your breath ought to be in the typical range and remain in that position for two or three seconds as reasonable to you.
  • Now simply go to the loosen up position drop down your hips gradually and spread your legs in the savasana.

6. Baddha Konasana (The bound angle pose):

yoga for knee pain (bound pose)

Bound Angle Pose is a popular seated yoga posture that opens the hips and groins. It is also known as “Cobbler’s Pose,”. It’s is a seated asana in hatha yoga and modern yoga as exercise. It is suitable as a meditation seat.

How to do it:

  • Start with sitting in sukhasana (inhale)
  • Bring the souls of your feet together, after bring the heals as close to your pelvis as comfortable to you.
  • Hold your feet with your hands and drop your knees out to the sides. (exhale)
  • Fold forward and try to touch your forehead to the floor. (breathe).
  • Come up in the same position and sit in sukhasana. Now make your self relax for a while and repeat the same pattern on the other side.
  • Practice it regularly for 3 to 5 breaths.

7. Happy baby pose (Ananda balasana):

yoga for knee pain (happy babypose)

Ananda Balasana is one of the beginner level poses found in the Hatha Yoga texts and is quite popular in the modern world. It stretches the hips, groins, chest, and shoulder areas. Along with that, it also lengthens the spine. Practicing this asana or yoga pose helps you to releases the tension from the lower back area.

How to do it: 

  • Let’s start by lying down on your back with a straight spine.
  • Inhale and bring your legs up, bringing bothyour knees, close to your chest.
  • Now make your arm stretched on the inside of your legs, and hold your big toes using a toe lock.
  • After that gently open up your hips and widen your legs to deepen the stretch.
  • Keep in mind while doing this posture that your head should be relaxed in the resting pose. And stack each ankle directly over the knee so that the shins are perpendicular to the floor.
  • Now press your tailbone and sacrum down to the floor while you press the heals pulling up with your arms.
  • The shoulders hold area of your back and the spine should be pressed flat on the floor. And lengthen your spine as you bring up your thighs into your torso.

     • Relax, do this posture regularly if you want to have a smile like a baby.


Not everyone can perform exercises. At some point, our body doesn’t allow us to perform little hard exercises especially in the case of older people. And here comes the yoga to take the charge. There are some easy yoga for seniors with arthritis that can help you to perform easily.

Knee pain is a serious problem to look after, surgeries and treatment can be one of the options but not everyone can afford it. So, I would suggest you go with yoga, it’s a natural way to heal your knee and by the regular practice of yoga for knee pain, you can able to move anywhere you want.

Apart from this am curious to know which yoga for knee pain you like the most, comment down below. And feel free to drop down your suggestions and queries.

Thank you!

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