Yoga for Knee Joints

Arthritis is the most common disease in the world. We are living in the 21st century, which means we are living a run-of-the-mill life where we do not have time to pay attention to health, due to which we are falling prey to many diseases. We are so busy with our work that we don’t have time to do yoga or exercise. Nowadays many people are suffering from arthritis pain, knee pain and when they go to doctor for check-up they recommend surgery for arthritis but at that time when our arthritis is not cured by medicine.
Why do we suffer from arthritis because we eat so much oily and spicy junk food, being overweight, consuming alcohol or smoking, lack of water, lack of calcium in the body, these things are the symptoms of arthritis. Many people believe that the best medicine is joint surgery but did you know that yoga helps in relieving the pain of arthritis. It helps in increasing the flexibility and function of joints in our body and reduces stress and tension to promote better sleep, increases blood circulation and so on.
We feel comfortable or better when we practice yoga as it helps in controlling the continuous blood circulation throughout our body. By doing yoga, we get relief from every disease, but we should learn and practice yoga only under the guidance of a yoga teacher so that we do not face any problem in future. Arthritis is the most common condition affecting the musculoskeletal system, with the knee and the hip being the two most commonly affected joints. Approximately 21 percent of adults in the United States live with arthritis, which is characterized by the slow and sometimes progressive loss of cartilage that covers the bones of a joint.

Both the Centers for Disease Control and Prevention (CDC) and the Arthritis Foundation recommend exercise programs for hip and knee arthritis that include flexibility, strengthening, endurance, and balance. Yoga has some components which helps to making it a perfect tool for reducing arthritis pain and disability.

How yoga reduces arthritis pain

Practicing yoga strengthens the muscles around an affected joint, stabilizing it and reducing pain. People with hip and knee pain should focus on strengthening a few critical muscle groups: the knee flexors (hamstrings), knee extensors (quadriceps), hip extensors (glutes), and hip abductors (outer thighs).

Another reason strengthening these muscles is important: Say you have arthritis in your knee. The pain will likely cause you to put less weight on the joint and use it less. Over time, that lack of causes weakness in the surrounding muscles, which causes more pain. What’s more, when you use these muscles less, their range of motion is decreased…which causes more pain, which feeds right back into the cycle.

Yoga for Knee Joints poses -: Tadasana, Virasana, Trianga, Mukhaikapada Paschimottanasana, Ustrasana, Janu Sirsasana. Add these poses—which strengthen the muscles around the hip and knee—to your practice.

Knee Joints

Tadasana Samasthithi

Tadasana Samasthithi is a classic pose that acts as the foundation of all standing yoga poses.


Virasana is a relatively basic seated posture, but it requires some flexibility to perform.

Trianga Mukhaikapada Paschimottanasana

Trianga Mukhaikapada Paschimottanasana is a seated forward bend that stretches the back of the body and calms the mind.


Ustrasana is a backbend that boosts shoulder flexibility, increases core strength and stretches the entire front of the body.

Janu Sirsasana

Janu sirsasana is a series of asymmetrical seated forward bends. From Sanskrit, janu means “knee," sirsa means “head” and asana means "pose."