Yoga for Knee Health: What to Do

Yoga is a low-impact exercise that can help keep your knees healthy and strong. However, not all yoga poses are good for the knees, especially if you have knee problems. In this blog, we will discuss some yoga poses and modifications that can improve knee health and reduce the risk of injury.


Before starting any yoga practice, it’s essential to get your body warmed up. You can do some gentle stretches, such as seated forward fold, figure-four stretch, and butterfly pose to warm up your hips, legs, and knees.

Low-Impact Poses

Yoga poses that are low-impact on the knees include seated poses such as butterfly, forward fold, and lotus pose. Trikonasana (triangle pose), Ardha Chandrasana (Half-Moon Pose), and Virabhadrasana I (Warrior I Pose) can also be modified to be low-impact.

Standing Poses

Standing poses can be challenging for knees, especially if you have a knee problem. To protect your knees, bend your knees slightly and focus on engaging your thigh muscles. You can also use props, such as blankets or blocks, to support your knees.

Strengthening exercises

Strengthening exercises, such as chair pose, warrior poses, and bridge pose, can help build strength in the muscles surrounding the knee joint, reducing the stress on the knee.

Other ways to protect your knee

  • Keep a healthy weight. Being overweight can cause extra stress on your knees and lead to knee problems. Maintaining a healthy weight can reduce the pressure on your knees.
  • Wear knee braces. Wrestling knee sleeve can provide additional support for the knee joint, reducing the risk of injury. If you have a knee problem, consider wearing a knee brace during your yoga practice.
  • Rest and recover when needed. If you experience knee pain or discomfort, take a break from physical activity and allow your knees to rest and recover. Seek medical attention promptly if the pain persists.

Yoga is an excellent way to keep your knees healthy and strong, but it requires proper modifications and precautions. By incorporating these tips, you can practice yoga safely and reduce the risk of knee injury. Remember to listen to your body, and don’t push past your limits. If you experience severe pain or discomfort, seek medical attention promptly.

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