Easy yoga poses to treat knee pain and weakness

People nowadays suffer from weak knees and pain due to various reasons such as injury, nutritionally depreciated food, junk food causing high levels of uric acid in the body, and lack of exercise. One needs to understand the symptoms and causes of knee pain before treating it, to avoid further complications.  

There are plenty of yoga poses available which provide a reliable solution to strengthen the keys and reduce the lingering pain in knee joints to a great extent. But one should always listen to the body and discontinue the practice if there is redness, swelling, or inflammation after starting the yogic remedies. It is always a good idea to practice the asanas under the surveillance of trained yoga practitioners and always take medical suggestions before starting them. 

Yoga poses to treat knee pain 

Studies show that people with weak knees and suffering from knee pain get much-needed relief by practicing yoga a few times a week. Here is a list of few yoga poses that will work wonders for your knees. 

Chair pose 

The largest muscle in the body is involved while practicing this pose. It is recommended to hold the pose as long as you are comfortable. The longer you hold the pose the more beneficial it is, making knees stronger and flexible. One minute of holding this pose burns around 5-6 calories. Making it ideal for toning the muscles of the legs. 

Warrior pose 

It should be practiced under the supervision of experts from yoga for beginners’ classes or studios until you achieve the required flexibility. The pose is excellent for overall vitality and strengthening of the full body. It is a great pose for balancing and stability which stretches the hips, joints, back, and shoulders. It benefits the intestine, abdomen, chest, and liver.   

Triangle pose 

You can perform the multiple variations of this yoga pose with the use of yoga props such as ropes, tables, blankets, etc. for a more relaxing pose.  This pose increases the blood supply around the lower spine maintaining its proper function. It improves the balance maintaining stability in your torso and legs while you rotate your spine. The asana relieves knee and back pain, invigorates the abdominal muscles, and strengthens the hips.   

Mountain pose 

It is a foundational pose for many yoga poses. You can often do it during transitioning from one pose to another, but you can also do it in a stand-alone way. It is simple in method and the difficulty level is easy.  It helps to correct the posture and improve the balance. Increases the flexibility of ankles and knee joints. It tones the hips and abdomen; helps you gain control over your muscle movements.   

Bridge pose 

This pose is known to calm the central nervous system. This yoga asana is very beneficial to strengthening your knee joints and helpful for the person suffering from osteoporosis. It strengthens the spine and reduces the strain on the neck thus reducing back pain. Additionally, it helps to develop stronger shoulders and gives relief from the sagged shoulders.  

Crescent lunge 

Crescent lunge may be a good way to create leg strength and is often useful if you’re affected by sciatica. This yoga asana requires you to be stable in a high or lunge position, strengthening the glutes, quads, and calves. The balancing aspect of this pose strengthens the group of leg muscles, supporting the knees. Thus, it is highly recommended for knee and hip joint strengthening. 

Child pose 

This is a very gentle way to stretch the lower back joints. This pose gives a feeling of relaxation to the entire body. Your yoga instructor can modify this pose in many ways. Use blocks to support your head so the strain on the neck can be reduced. A blanket or towel can be used to give extra padding to your knees so that already hurting knees are not stretched too much. This pose gives a good stretch to your spine without causing irritation that may result from back-bending poses like the cobra pose. 

Everyone has different abilities with respect to strength and flexibility, so it is advised to stop immediately if you feel too much pain after performing these poses. Always consult your physician or medical therapist before joining yoga classes for knee joint pain. 

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