Knee Pain: Home Treatment & Yoga Exercises

Knee pain is a very common problem these days and can happen to any person of any age. If it is not taken care of at the right time, then knee pain can also be due to arthritis.

How to Practice Yoga For Knee Pain

Here are 5 Yoga For Knee Pain reduction that can strengthen and flex your knees and help you get positive results.

1. Tadasana / Mountain pose

Tadasana is beneficial in strengthening our legs, knees and ankles. It provides mobility to the knee nerves, waist, thigh joint, and buttocks by generating stretch.

How to do:

· First of all, stand on the mat and straighten the back.

· Now intertwine the fingers of both your hands and stretch both hands above the head.

· After this, slowly stand on the strength of the claws and pull as much as you can.

· Do it this way again and again.

· Stayed in this position for some time.

2. Virasana / Hero’s Pose

Virasana strengthens the knees and helps in activating the clogged shoulders. It removes tension from the shoulders and provides balance to the body.

How to do:

· Sit in the position of Vajrasana by laying a posture on flat ground.

· That is, sit down with your knees bent.

· Now spread both the legs a little and keep the hips on the ground and keep them straight.

· Now keep both hands straight on the knees.

· Keep the shoulders relaxed and sit straight.

· Keep your head. neck, and back straight and look in front.

3. Bhujangasana / Cobra Pose

Bhujangasana is an effective posture that strengthens the shoulders and back. It helps to keep the spine flexible. Improves physical posture and reduces knee pain.

How to do:

· To do Bhujang posture, first lie down on your stomach.

· Then spread both the wings by lengthening them well.

· And keeping the chin, palms of the hands, elbows adjacent to the ribs on both sides, put them on the ground.

· Now closing the eyes, while filling the breath inside the body, slowly raise the chin, after that lift the neck up towards the sky.

· Then slowly raise your chest. And after that slowly lift the part of your stomach up.

· Stay in this cobra pose for 30 seconds to minutes.

4. Garudasana / Eagle Pose

Garudasana creates tension in the nerves of the shoulders and knees. It strengthens the wrists, arms and legs, and eliminates physical inertia. This asana is also helpful in preventing osteoporosis.

How to do:

· First of all, to do this asana, balance the body by raising the left foot by keeping the feet on the ground.

· When the body becomes balanced, wrap the left leg on the right leg like a snake.

· Now join both the hands together and close the eyes by placing the wrists of the hands-on the front part of the nose.

· Breathing normally in this posture.

· Stay in this posture for as long as you can easily.

5. Makarasana/ Crocodile Pose

Doing Makrasana strengthens the muscles of the feet, which provides relief from knee pain. It is not necessary to have an empty stomach to perform this asana. Makarasana can be done for two to five minutes.

How to do:

· Lie down on your stomach, keeping in mind that the chin, chest, abdomen, knee cap keep touching the ground.

· Keep the distance between the feet equal to that of your yoga mat.

· Now lift your head and place both hands on the cheek.

· Slowly bring both the legs from the bottom up towards your hips and then slowly bring them down.

· Similarly, practice this asana about ten times or your capacity accordingly.

6. Yoga Pranayama For Knee Pain

Pranayama is an integral part of yoga. With Pranayama, energy can be controlled and a healthy body can be achieved. Some yoga is mentioned as a means of achieving a higher state of awareness through a pranayama practice. Practicing Pranayama daily helps in a steady mind and strong willpower.

Pranayama the breathing exercises in yoga, such as Kapalbhati, Anulom Vilom, and Bhastrika Pranayama Excellent for weight loss and helps in relieving Arthritis symptoms.