3 yoga poses for knee arthritis pain

by | Jul 7, 2023 | knee arthritis pain, Yoga, Yoga poses, Yoga School, YTTC

The search for effective yoga-based remedies for arthritis knee pain has surged in recent years. As we age, everyday movements can strain our knees, leading to persistent discomfort. Statistics reveal that millions of Americans and a significant percentage of adults worldwide suffer from knee arthritis.

In this blog, Alpesh Yoga will – top yoga ashram in Goa – shed light on the causes and meaning of knee arthritis. We will also share a list of essential yoga poses to alleviate the pain.

Let’s understand its meaning first!

What is Knee Arthritis?

Knee arthritis is a condition characterized by the deterioration of the natural cushioning between knee joints. It occurs when the bones within the knee (femur, tibia, and patella) begin to rub against each other. Those affected by knee arthritis may experience pain, swelling, stiffness, limited mobility, and presence of hard protrusions.

Everyday tasks like walking, bending, and climbing stairs can become challenging for individuals grappling with knee arthritis.

What Causes Knee Arthritis Pain?

Age is a prominent factor contributing to knee arthritis pain. Our bodies’ cartilage healing capacity diminishes with age, leading to the development of knee osteoarthritis in both men and women. However, there are additional factors that heighten the risk of experiencing knee arthritis pain:

  • Weight gain and obesity
  • Genetic mutations
  • Inherited abnormalities
  • Repetitive stress and injuries


Which Yoga Poses Can Help in Dealing With Knee Arthritis Pain?

Men and women seeking solace from knee arthritis pain can find respite through regular yoga practice. By targeting the muscles surrounding the affected knee joint, this ancient practice will strengthen and stabilize the knee area. But which specific yoga poses should be incorporated to overcome knee arthritis pain?

Don’t worry. Alpesh Yoga has curated a list of 3 distinct yoga asanas that will help you address knee pain. Embrace these transformative poses to fortify your knee muscles and embark on a journey towards liberation from knee arthritis discomfort:

#1 Chair Pose

To effectively practice the Chair yoga pose for alleviating knee arthritis pain, follow these step-by-step instructions:

  • Stand tall and inhale deeply, raising your arms overhead. Ensure that your biceps are slightly forward, aligned with your ears. You can either keep your arms parallel or join your palms.
  • Exhale and begin to bend your knees while extending your feet forward. Lean your upper body slightly forward, maintaining a right angle with the tops of your thighs.
  • Keep your inner thighs engaged and press the heads of your thigh bones downward toward your heels.
  • Draw your shoulder blades back, creating stability. Lengthen your tailbone toward the floor and pubis, maintaining an extended lower back.
  • Hold this position for 30 seconds to 1 minute, allowing the chair pose to work its magic on your knee arthritis pain.


#2 Bridge Pose

Consider following these steps to alleviate knee arthritis pain using Bridge yoga asana:

  • Begin by lying on your back, aligning yourself at the center of the yoga mat. Keep your feet grounded with the soles touching the floor and your knees pointing upward.
  • Draw your feet closer to your buttocks. With a gentle press, lift your hips off the ground while avoiding excessive activation of the glute muscles. Inhale deeply during this movement.
  • Lengthen the back of your neck and slightly tuck your chin towards your chest, promoting a sense of extension.
  • Place your hands beneath your back on the floor. Broaden your collarbones and distribute your weight evenly across your shoulders. Engage the outer shins and internally rotate your upper thighs.
  • Apply gentle pressure on your heels as you elevate the back of your thighs and the base of your buttocks higher. Ensure that your thighs remain equidistant throughout the pose.


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#3 Tree Pose

Here are steps to practice the Tree pose for overcoming knee arthritis pain:

  • Stand tall and grounded on the yoga mat, allowing your weight to evenly distribute across all four corners of each foot. Feel the stability in your foundation.
  • Shift your weight onto your right foot while maintaining a straight posture. Slowly lift your left foot off the floor.
  • Bend your left knee and place the sole of your left foot high on the inner thigh of your right leg. Find your balance and engage your core.
  • Take 5 to 10 deep breaths, embracing the strength and stability of the pose. Maintain focus and find your inner equilibrium.
  • Gradually lower your left foot back to the floor. Repeat the entire sequence, this time balancing on your opposite leg.

The 3 yoga poses shared above will provide potential relief for knee arthritis pain when practised regularly and with proper guidance. However, it’s important to remember that individual results may vary. In case your knee pain worsens, it is advisable to consult a medical professional.

Got any queries to ask? Send them to alpeshyoga@gmail.com and have them answered by our yoga experts. Want to learn yoga? Join 100 hours yoga teacher course in Dharamshala

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