6 Yoga Exercises To Relieve Knee Pain

Yoga has been hailed to be savior of all the body problems. It is a form of exercise that possesses cure for all types of body pains and diseases, especially the knee pain. People suffering from acute level of knee pain submit themselves to yoga and see the improvement in their body. There are some exercises in Yoga that are dedicated to the cure of knee pain. They relieve the knee pain of person in any stage.

Knee is the most important part of a human body structure as it supports the entire body and helps in locomotion. Knee is typically a set of bones, ligaments, tendons and cartilage. Knees are extremely vulnerable to alignments and very sensitive indeed. Normally, the knee injury can occur while performing a strenuous activity such as sports. Some of the common knee injuries are known as arthritis, Bursitis, Strain or Sprain and Tendonitis. Tendonitis is one of the most common of knee injuries in which a swelling is developed over the knee and the tendon in injured. In order to prevent such injuries, the person should warm up and stretch his body before performing any strenuous activity or sport.

Knee injury can destroy the career of a sportsperson, since locomotion is an important part of any sport in existence. Hence, a sportsperson needs to keep a better check on the health of his knee. Since, knee is an important part of a human body and forms the base of locomotion; it should be kept in good condition. When a person experiences some pain in the knee, he should immediately take up an exercise in order to prevent further injury.

Here are some of the Yoga exercises that heal the knee pain and help the person to overcome it in the best possible way:


1. Wind Relieving Pose (Pavanamuktasana):

This is the most common pose while practicing Yoga for relieving knee pain. Wind relieving pose is usually known as Pavanamuktasana. This is made from a Sanskrit word, which when intersected, leaves pavana and mukta. Pavana in Sanskrit means Air and Mukta means freedom. This pose majorly works on the digestive system of a human body. The main purpose of this pose is to diffuse the extra gas lingering in the human body.  It can be practiced by the novice learners of Yoga as well. It is an extremely useful Pose and helps in giving instant relief to the person.

Wind Relieving Pose (Pavanamuktasana)


2. Stand Spread Leg Forward  Fold:

The standing spread leg forward fold exercise is basically employed to stretch the inner and back legs and also the spine. However, a forward bend should be avoided by the people suffering from the lower back problems. It is not an easy exercise and the beginners should make use of props like chair or something else to support themselves while performing this exercise. It is considered to be one of the most effective exercises for the knee pain.

Stand Spread Leg Forward  Fold


3. Triangle Pose (Trikonasana):

A triangle symbol is considered to be holy and divine for the Hindu religion. The Hindu art  always dictates the triangle symbol and it can be frequently found in vantras and mandalas that are usually considered for meditation purposes. This pose is quite common and most people practice it in their regular gym routine or before going to play any sport.

Triangle Pose (Trikonasana)


4. Cobra Pose (Bhujangasana):

This Yoga pose is known to improve the flexibility of the spine and provides an excessive strength to the arms and back. This pose also helps in other health problems like constipation and menstrual irregularities. The Cobra pose needs to be practiced a couple of times before mastering it. It is hence a very effective pose for the people suffering from the knee problems.

Cobra Pose (Bhujangasana)


5. Single Leg Raises:

This exercise is usually performed by the people who attend gym and want to improve their abdomen shape. However, this exercise is also performed to prepare the body for other exercises to be performed in succession. This exercise is very effective for the legs, lower back and abdomens. While performing this exercise, one must keep in mind that while one leg is raised, the other one stays resting on the floor and is unperturbed while performing the sets.

Single Leg Raises


6. Locust Pose (Salabhasana):

The locust pose might resemble the cobra pose but both of them work on different parts of the human body. While the cobra pose works on the upper back, the locust pose focuses mainly on the lower back. Apart from the lower back, this pose also benefits the other portions of the body such as abdomens, arms and legs. Since, it’s an easy exercise to perform, it dictates rapid movements.  Undoubtedly, the locust pose can be performed in a quick manner and at the same time, it’s considered to be very effective.

Locust Pose (Salabhasana)


  1. George Smith September 5, 2013
  2. Jasmeen Jain September 5, 2013
  3. Alok Rana September 6, 2013

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