Our knees take on a lot—walking, climbing stairs, squatting, sitting, and even standing still. Over time, they may start to ache, feel stiff, or weaken due to age, injury, or overuse. If you’re dealing with constant discomfort, swelling, or limited mobility, yoga for the knee pain might just be the natural remedy you’re looking for.
In this blog by Yogaasan, we’ll explore gentle and effective knee pain yoga techniques that help you stretch, strengthen, and support your knees without straining them. Let’s get into some of the best yoga poses for knee pain and how to do them safely.
Why Choose Yoga for Knee Pain Relief?
Knee pain can stem from various issues—arthritis, injuries, muscle imbalances, or just everyday wear and tear. While rest and medication may help, movement is key to long-term healing.
That’s where yoga for knee pain comes in. These low-impact postures improve flexibility, strengthen the muscles around the knees, and increase blood flow—all of which support recovery. The right yoga asanas for knee pain can also align the hips and ankles, relieving pressure from the knee joint itself.
Top 6 Yoga Asanas to Relieve Knee Pain Gently
Below are safe and therapeutic yoga poses for knee pain that can be done by beginners and seniors alike. These movements will gently stretch your knees, improve joint health, and help you walk more freely.
Tadasana
Tadasana, also known as the Mountain Pose is the foundation of all standing poses and an excellent yoga pose for knee pain. It helps you align your posture properly, distributing body weight evenly across both knees.
How to do it:
- Stand straight with feet together and arms at your side.
- Inhale and raise your arms overhead.
- Stretch your body upward without lifting the heels.
- Hold for 15–30 seconds while breathing deeply.
- Release and repeat 3–4 times.
Vajrasana
Vajrasana or Thunderbolt Pose is one of the few seated postures that can be practiced even after meals. It improves digestion and gently stretches the knees, making it a great knee pain relief yoga pose when done correctly.
How to do it:
- Kneel on the floor with knees together.
- Sit back on your heels and keep your back straight.
- Place your palms on your thighs and breathe calmly.
- Hold for 1–3 minutes.
- If discomfort arises, place a cushion between your thighs and calves.
Setu Bandhasana
Setu Bandhasana or Bridge Pose activates the hamstrings, quads, and glutes—key muscles that support the knees. This is one of the best yoga poses for knee pain as it relieves pressure and promotes circulation.
How to do it:
- Lie on your back and keep your knees bent and feet hip-width apart.
- Keep arms beside your body.
- Press your feet into the floor and try to lift your hips off the ground.
- Hold for 15–20 seconds and slowly lower back down.
Ardha Tadasana (Wall Support)
This modified Mountain Pose uses a wall to remove pressure from the knees while helping improve alignment. It’s ideal as a gentle yoga for knee pain warm-up or cool-down pose.
How to do it:
- Stand straight keeping your back against a wall, feet hip-width apart.
- Inhale and raise your arms overhead.
- Lengthen your spine without locking the knees.
- Breathe deeply and hold for 20 seconds.
Ananda Balasana
Ananda Balasana or Happy Baby Pose is a gentle yoga asana for knee pain that helps open the hips and release tension from the lower back and knees.
How to do it:
- Lie on your back and bring both knees to your chest.
- Grab the outside edges of your feet.
- Keep your knees bent and gently pull them toward the floor.
- Rock slightly side-to-side to massage the back.
- Hold for 30 seconds.
Supta Padangusthasana
Supta Padangusthasana or Reclining Hand-to-Big-Toe Pose stretches the hamstrings and calves while keeping pressure off the knees. This is an excellent yoga pose for knee pain relief when done with a strap.
How to do it:
- Lie on your back with legs extended.
- Now, bend your right knee and loop a strap over your foot.
- Extend your leg upward, keeping the other leg grounded.
- Hold for 15–30 seconds, then switch sides.
Common Knee Pain Triggers & Matching Yoga Poses
| Trigger | Recommended Yoga Pose | Why It Helps |
|---|---|---|
| Weak supporting muscles | Setu Bandhasana | Strengthens glutes and thighs that support the knees |
| Joint stiffness or swelling | Supta Padangusthasana | Provides stretch without loading the joint |
| Misalignment/posture issues | Tadasana, Ardha Tadasana | Promotes balanced standing posture and knee alignment |
| Limited flexibility | Ananda Balasana | Releases hip tension that affects knee pressure |
| Post-meal knee stiffness | Vajrasana | Gently flexes knees while aiding digestion |
Final Thoughts
Dealing with chronic knee discomfort doesn’t mean you have to give up movement. With the right knee pain yoga routine, you can gently stretch, strengthen, and support your joints. Always listen to your body and consult a healthcare provider if the pain worsens or persists.
At Yogaasan, we believe healing comes from mindful movement. Include these yoga poses for knee pain into your daily practice to walk stronger, sit longer, and feel more comfortable in your own body.
Frequently Asked Questions (FAQs)
Is yoga good for knee pain?
Yes, yoga is very effective for relieving and preventing knee pain. The right yoga poses for knee pain improve mobility, reduce inflammation, and support surrounding muscles.
Which yoga pose is best for knee pain relief?
Some of the best yoga poses for knee pain include Setu Bandhasana, Supta Padangusthasana, and Vajrasana (with support). These poses reduce joint tension while strengthening key muscles.
Can yoga cure knee arthritis?
Yoga won’t cure arthritis but can help manage symptoms like stiffness and swelling. Practicing yoga for the knee pain regularly promotes joint mobility and reduces flare-ups.
Is it okay if we do yoga with knee pain?
Yes—but you must avoid poses that apply direct pressure on the knees or involve deep squats. Stick to restorative and supported yoga asanas for knee pain, and always use props when needed.
