Best Yoga Poses For Knee Joint Pain For Every Age

Yoga poses for knee joint pain, tips, techniques, benefits, precautions, get them all here.

Inhale The Future And Exhale The Past

Hi, here you will get all the asanas or poses that can help to cure knee joint pain. Nowadays, knee joint pain is very common among peoples which are caused by several reasons. Some get this problem by getting to an accident, some by age issue, some by excessive or inappropriate use of joints, but all of these problems can be solved by just one solution i.e. yoga. Yoga is that essence of life that e everyone should feel and follow to live a generous and prosperous life. So without wasting too much time let’s begin our detailed solution of yoga poses for knee joint pain.


Yoga poses for knee pain
  1. Take a mat and unroll it on the floor.
  2. Now sit on the mat.
  3. Keep your right leg on the left thigh and left leg under your right knee.
  4. Join your both hands and close your eyes.
  5. Take deep breaths and feel the flow of oxygen in your body.


Sukhasana is the most common asana and is also known as an easy pose. In this pose person’s knees got to relax and when we inhale then oxygen reaches to our body parts through the blood which causes a healing effect to your knees. Proper breathing technique is the most important part of yoga.


  1. Mostly affects knee pain and removes the discomfort or irritation in the knees while walking.
  2. Improves your concentration power and you will be able to focus more on your goal.
  3. Enhances the rate of flow of oxygen in your body which is most helpful.


  1. Never try to force your body to any posture, if you are not able to do any posture just leave it there and move to another one or relax because if you will do it forcefully then it can turn to an injury which is not good.
  2. Always perform any asana or pose after getting totally fresh to gain more benefit.


Yoga for knee pain
  1. Stand straight on the mat with feet more than shoulder-width distance apart.
  2. Now stretch your hands sideward parallel to the ground.
  3. Sideward bend your belly and touch your feet with one hand.
  4. Raise your other hand in line with the previous hand.
  5. Look at the ceiling.
  6. perform the same procedure with another leg.


Hold one asana or pose only for 15 to 20 seconds and always keep taking a breath while performing the pose. Always relax any pose slowly and with the same procedure as it was performed.


  1. To reduce belly fat and also to get relief in knee pain.
  2. It helps to improve your balance and concentration.
  3. Reduces stress, anxiety, back pain, and sciatica.
  4. Enhances blood circulation.
  5. Improves digestion and stimulates all the abdominal organs.
  6. Helps in increasing height and reducing weight from the waistline.


  1. If you are suffering from diarrhea, low or high blood pressure, back injury, or migraine, avoid doing this asana or pose.
  2. The individuals having cervical spondylosis should not perform this asana or pose.


Yoga for knee pain
  1. Lie down in the makarasna posture.
  2. Put your both hands on both sides of your chest.
  3. Join your both feet and raise your middle body to make a mountain-like posture.
  4. Stretch your back while it is up and try to put both heels on the ground.
  5. Hold the posture for a minimum of 15 to 20 seconds.
  6. Don’t put too much stress on your body.


Put more weight on your hands, legs, and do not stretch your knees too much.


  1. Tones the spinal nerves and sends a good flow of blood to the spinal region.
  2. Strengthens the leg muscles and hand muscles.
  3. Cures knee pain and sciatica.
  4. Improves blood circulation in your body
  5. Helps to reduce anxiety and stress.


  1. If you feel pain or excruciating stretch abort performing.
  2. A person suffering from back pain, low or high blood pressure, should not perform this asana or pose.


  1. Lie down on the mat in the Shavasana posture.
  2. Fold your knees and try to touch your hands to the heel.
  3. Now raise your middle body without moving your shoulders and neck.
  4. Relax the posture by repeating the same procedure as performed.


Don’t try too hard if you are unable to perform the posture and always do every asana or pose under the surveillance of elder ones.


  1. Strengthens back, neck, and leg muscles.
  2. Helps to cure back pain, insomnia, and knee joint pain.
  3. Improves the amount of oxygen in the brain and cures stress, anxiety.
  4. It improves digestion and cures constipation.


  1. One shouldn’t perform this pose if suffering from neck pain.
  2. Don’t move your head left or right while performing the asana or pose.
  3. A person suffering from hypertension and back pain should avoid this asana or pose.


Yoga for knee pain
  1. Stand straight in a comfortable posture on the mat.
  2. Raise both hands upwards from sideways.
  3. Join your both hands and criss-cross your fingers over your head.
  4. Now stretch your full body by stretching your hands outward and standing on your toes.
  5. Inhale when you raise your hand, hold your breath while in pose and then exhale when relax.


Do not stretch too much because if you do so then it can cause excessive stretching of veins which can cause various injuries.


  1. Helps in developing physical and mental balance.
  2. Reduces obesity and cures constipation.
  3. Improves body posture and alleviates sciatica.
  4. It is an excellent asana for those who want to enhance their height.
  5. Beneficial in treating hypertension.


  1. If you have low blood pressure you should not do this asana or pose.
  2. In case of headaches or insomnia, you should avoid this asana or pose.
  3. Individuals, who suffer from blood circulation problems such as faulty valves, should not perform this asana or pose.


Here is some general information that everyone needs to be followed before performing these yoga poses for knee joint pain. The thing is :

  • Taking proper breath while performing an asana.
  • Do not put too much stress on your muscles and veins.
  • Hold every asana for a minimum of 12 to 15seconds.
  • Never talk or perform any activity while performing an asana.
  • Always do asana or pose on the mat, if you don’t have a mat then you can do it on any kind of comfortable material but some beneath you is compulsory.
  • Relax any asana in the same procedure as you started the asana.

If you get any problem regarding fitness then just comment on the comment section and you can also advise us on what to improve. It will be very kind of you. So these were the yoga poses for knee joint pain for further details comment us.


May 2021

Rohit Chaudhary

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