10 Best and Simple Yoga Postures for Knee Pain

Are you suffering from knee pain? Do you find it difficult to climb stairs, with your knee making all kinds of funny noises? Well, knee problems are becoming quite prevalent in all age groups today. Earlier it was the prerogative of the elderly. However, the situation is quite different now. You have the youngsters talking of knee pain and knee problems. The knee is a common place for injuries and acute pain. The injuries like ligament tear or injury to knee capsule, joint cavity, and knee muscles can range from moderate to severe.

Yoga is one of the best methods to beat knee stiffness, pain, and discomforts. It is the best form of exercise to keep the knee joint strong and flexible. It helps to strengthen the surrounding muscles of the thighs and calf to avoid exerting pressure on the knee joint.

Yoga Posture (Asanas) For Knee Pain

Virabhadrasana I and II (Warrior Pose)

Stand in front of a wall and place your hands on the wall. Take your left foot a step closer so that your toes are partially touching the wall Stretch or extend your arm. Take two steps backward from your right foot and flex your left knee a little. Hold your breath for at least 15 seconds and then extend your left limb to repeat the exercise with your right lower limb. This asana helps in strengthening the vastus medialis. It strengthens and stabilizes the knee.


Stand straight and extend your legs as shown in the picture. Balance your body by stabilizing your muscles and joint. Now stretch your right arm in the air, while at the same time, try to touch the ground with your left hand. Hold your body in this posture for a few seconds and release gently. Repeat the pose, with right hand on the ground and left arm in the air. With asana, you will feel a stronger stretch along the inner edge of your thigh, from your inner knee back toward your sit bone. You strengthen the hip, sides, knee, and wrists


Sit upright. Fold your legs like in lotus position. Hold both of your toe tips with your hands. Try to lie on the ground with your legs still in this pose. Touch the ground with your head. Hold on for some time. Slowly free the posture.


Place both your knees and both your hands on the ground. Now slowly try to sit on your back and fold your legs inwards. Fold your hands and position the wrists along your stomach. Now breathe deeply and relax your muscles, joints, and ligaments. This asana helps to increase circulation in the joints. It helps to tone the muscles of the thighs, arms, and hips. It is also a remedy for arthritis. The increased circulation makes the joint for flexible by bringing the joint back into equilibrium.


Stand straight and place your feet firmly on the ground. Keep your back muscles straight and maintain slow breathing. Raise your hand above. Maintain steady breathing. This yoga posture is very good for the optimal nourishment of your knee joint. It is a very easy pose for all to perform. It is also good for body stretching.

Ustrasana or Camel Pose

Kneel down on the floor in such a way that both your thighs are perpendicular to the floor. Rest your shins on the floor and slowly approach your pelvis with both your hands. Lean backwards and slip your hand to hold your heels. Maintain the posture for a few seconds and release. This asana stretches your neck, chest, abdomen, thighs, hip flexors, groins, and ankles. Strengthens your back muscles, gluteal muscles, and arm muscles. Thus, taking the pressure off the knee.

Reclining Knee Bent Twist

Lie straight on your back and bend your knees so that your feet rest comfortably on the floor. Now slowly and gently roll the left lower limbs towards the right side of the body. Make sure to gently stretch your knees while rolling and hold the pose for a few seconds. Release and repeat the same pose with the right limbs. This asana encourages movement and mobility in your spine and vertebrae. It massages, stretches, and tones your internal organs. It also helps to stretch your chest, shoulders, lower back, hips, middle spine, and your upper back. The asana alleviates pain or stiffness in your lower back, spine, hips, and knee.

Vriksha Asana

Stand with your legs together. Now raise one leg such that your foot is facing inwards, towards your opposite knee. Place the heel of your foot on your inner thigh of the other leg, as close to the pelvis as possible. Now gently raise your hands above your head, making sure your fingers are pointing towards the ceiling. This asana is good for joints and muscles it helps to tone up the muscles of the ankles, toes, knees, hip joints, shoulder joints, elbows, hands, and fingers. It also increases the circulation of blood around the affected joints, reducing the amount of pain you feel. Apart from that, it is great to tone the muscles of your stomach and abdomen too. It also tones the muscles of the arms and thighs.

Bhujangasana (Cobra Pose)

Lie on your stomach and raise your upper body. This asana is good for toning the abdomen, good for blood circulation throughout the body. It also reduces fatigue and stress. It also works great for the treatment of joint pain.

Child Pose (Balasana) 

Get down on all fours (hands and knees on the floor). Sit back slowly, bringing your tailbone down toward your heels. You should feel a gentle stretch in the knees. Using a yoga block or a rolled up blanket under your tailbone will reduce the pressure on your knees. Repeat three times.

Do not let knee pain keep you indoors this summer. Break the monotony of pain and step out and enjoy many adventure sports. If you thought there was no help for acute knee pain, think again! Yoga asanas such as the above have helped several hundred lead a perfectly normal life. Try them today and feel the difference.