7 Yoga Poses to Relieve Knee Pain

Are you frequently experiencing knee pain? Does even climbing a single stair feel like a mammoth task? Knee joint pain can be bothersome and is typically caused by injured tissues or weakened bones in your knees. Fortunately, practicing yoga can bring significant benefits for knee pain relief. Yoga is a natural and effective way to reduce pressure on the knees and provide instant relief. If you’re looking for the best yoga poses to alleviate knee pain, we recommend checking out this article. By incorporating these poses into your routine, you can effectively manage and control the pain in your knees.

Causes Of Knee Pain:

Knee pain can have various causes. Some common reasons for knee pain include arthritis, menopause, obesity, post-operation recovery, usage of certain drugs, physiological ageing, and injury. Additionally, individuals who engage in high-mobile activities such as soccer players, bodybuilders, and athletes are also prone to experiencing knee pain.

How Can Yoga Help With Knee Pain:

Yoga holds a special place in India because it offers a natural way to tone and strengthen muscles. If you’re experiencing chronic knee pain, it’s often due to injuries in ligaments, knee capsules, muscles, combined cavities, or other connective tissues. Yoga can help alleviate the sharp pain in the knee joint. However, it’s important to exercise caution and consider how each pose may affect your specific condition.

Best Yoga Poses That Give Comfort To Your Knees:

Look into the practical yoga poses that help in reducing knee pain:

Bridge Pose (Sethu Bandhasana):

IMAGE SOURCE : upashanayoga

Sethu Bandhasana, also known as the bridge pose, is a highly effective yoga asana for alleviating knee pain. This pose helps in stretching the joints of the knees, thereby reducing tension and discomfort. The best part is that you can easily perform this pose in the comfort of your own home. By practicing Sethu Bandhasana regularly, you can energize your body and experience a significant reduction in knee pain. Remember, proper breathing throughout the entire process is crucial for maximum benefits.

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How To Perform Bridge Pose for Knee Pain Relief:

  • Lie on your back with your hands resting beside you.
  • Inhale fresh air and lift your hips and knees off the ground, exerting pressure on your hands and shoulders.
  • Feel the pressure in your shoulder and knee muscles as you assume this pose.
  • Don’t expect perfection on your first attempt as achieving the perfect form may be challenging initially.
  • Take your time and keep practicing for improved results.

Hero’s Pose (Virasana):

IMAGE SOURCE : avanigo

Hero pose, also known as Virasana, is a knee strengthening yoga pose. It effectively reduces leg fatigue after a long day and helps crush synovial fluid into the entire knee joint. This asana also elongates the quadriceps. However, individuals with previous knee injuries should either avoid this stretch or perform it under the guidance of a trained yoga instructor.

To perform the Hero pose:

  1. Place a yoga mat on the floor and kneel.
  2. Bring your knees together, creating a gap between your feet.
  3. Firmly place your thumbs on the floor.
  4. Slowly lower your hips and sit down in the gap between your calves.
  5. If bending so far is challenging, you can place a book between your calves for support.
  6. Maintain this posture for approximately 30 seconds.
  7. Unless you have a previous knee injury, you can try this pose without any concerns.

 Makarasana:

IMAGE SOURCE : myyogatutor

Crocodile pose, also known as Makarasana, is an effective yoga exercise for knee health. This pose aids in reducing knee inflammation and controlling spasms. Additionally, it is known for providing relief from knee pain and is considered one of the most comfortable poses for this purpose.

How To Perform:

  1. Start by placing a yoga mat on the ground and lie on your stomach.
  2. Keep your hands straight and positioned above your head.
  3. Straighten your knees, allowing only your toes to touch the floor.
  4. Lift your arms and legs off the floor as you breathe slowly.
  5. Hold the pose for 5 to 10 seconds, gradually increasing the duration over time.
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Chair Pose (Utkatasana):

IMAGE SOURCE : fitsri

Utkatasana, also known as the chair pose, is highly recommended for individuals experiencing knee pain. This particular yoga stretch is effective because it redistributes your body weight to your hip sockets, alleviating pressure from your knees. Additionally, Utkatasana helps strengthen your knees by targeting your hamstrings and quadriceps.

How to perform :

  1. Start in an upright position, with hands at your sides and feet slightly apart.
  2. Bend your knees and lower your hips, as if sitting on an imaginary chair.
  3. Simultaneously raise your hands upward, trying to keep them straight.
  4. Hold this pose for about five seconds.
  5. Gently exhale and return to your initial position, being mindful not to overstretch to avoid potential harm.

Tree Pose (Vriksasana):

IMAGE SOURCE : yogaeastbourne

Tree Pose, also known as Vruksasana, is a knee-strengthening yoga pose that has been practiced for centuries. It offers a way to improve balance and has also gained popularity in the modern era. This pose specifically targets the shins and calves and is often recommended as one of the accessible yoga poses for relieving knee pain.

How to do :

  1. Start in an upright position with feet together and hands at your sides.
  2. Slowly raise your hands upward and bring them together in a prayer position.
  3. Lift your right foot off the ground and place it on the inner part of your left thigh.
  4. Hold this position for 5 to 10 seconds.
  5. Return to the initial standing position.
  6. Repeat the process with your other leg.

Veerasana (Warrior Pose):

IMAGE SOURCE : alamy

Veerasana, also known as Warrior pose, is a yoga stretch that is often recommended for relieving knee joint pain. It specifically targets the muscles around the knee joint and helps to tone them. This pose is considered safe and can be beneficial for individuals with knee issues. By practicing the Warrior pose, you can help stabilize your knee and potentially alleviate pain.

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How to do:

  1. Start by standing straight with feet hip-width apart.
  2. Extend arms parallel to the ground.
  3. Slowly bend right knee forward while stretching out left leg.
  4. Hold this position for about 10 seconds.
  5. Repeat the same process with the other leg.
  6. Keep hands straight throughout the entire exercise.

Downward Facing Dog Pose:

IMAGE SOURCE : missyogafit.

The downward dog pose, also known as Adho Mukha Svanasana, is a popular yoga pose specifically targeted for relieving knee pain. This particular asana primarily focuses on the quadriceps and calves, effectively reducing the pressure exerted on the knees. Consequently, incorporating this stretching exercise into your routine can greatly benefit those experiencing knee pain.

To perform the downward dog pose:

  1. Begin by standing straight with your legs positioned hip-width apart.
  2. Extend your arms overhead, reaching upwards.
  3. Slowly bend forward, lowering your abdomen, until your palms and feet touch the floor.
  4. Maintain this posture for approximately 10 seconds.
  5. Repeat this procedure at least ten times for optimal results.

By following these steps and integrating the downward dog pose into your yoga practice, you can effectively alleviate knee pain while promoting overall joint health.


Here are some effective ways to do yoga asanas that can help reduce knee pain. You can incorporate these exercises into your routine to find relief from the pain. In addition to relieving pain, practicing yoga also improves your overall well-being by allowing you to concentrate and divert your mind from the discomfort.

They have specifically suggested certain yoga poses for knee pain. Baba Ramdev yoga and Iyengar yoga both offer notable poses that target knee pain.

To find the best yoga exercises for knee pain, go through the list of recommended poses and choose the ones that suit you the most. By following these guidelines, you can effectively manage knee pain and improve your overall physical and mental health.

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