Knee Pain is a common problem in present times. It happens regardless of any age and gender. It seems like a little problem but even you won’t know when this problem takes a horrible form. There may be many reasons for knee pain, be it’s due to arthritis, gout, internal injury, infections, or other medical conditions.
If you get to know about your pain at the early stage, then you can make it fine without medications. Yes! you heard it completely right. With just a few yoga poses, you can relive your knee pain and make it fine before entering it to its greater stage. Yoga is an ancient technique which strengthens the muscles and stretches tight muscles.
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To get prevented from severe multiple medical conditions, we are presenting the list of yoga poses.
1. Virasana
Virasana or Hero Pose helps in increasing the amount of blood circulation in your legs. It is a proven pain reliever although it might be tough for you in starting but when you keep doing it regularly, you will find it as a great remedy for a knee pain reliever.
Procedure: Sit with your knees and try to pull your calf muscles. Relax your buttocks back and allow the knee and ankle to stretch more. Practice the asanas for at least 5 minutes daily and believe us, you will feel much relax.
2. Makarasana
Makarasana or crocodile pose shows a relaxing effect on your knee pain. Generally, the pose is conducted at the end of a yoga class or session. The pose is not so tough and even a beginner level of yoga practitioner can perform this asana. With this asana, your leg muscles stretch and you will feel a sigh of relief on your knees.
Procedure: Lie down on the floor with the support of your stomach only and make a crocodile-like pose relaxing in the water. Keep your head and shoulders high and elbows at a distance apart of your shoulder. Your neck should be straight. Next, stretch your legs with toes facing inwards.
3. Setu Bandhasana
Also known as Bridge pose, this is a proven pose to soothe knee pain. The pose stretches the muscles of neck, spine and chest and in result, strengthens your knee, back and hips. More than this, it is also a good pose to improve the blood circulation of the body. The pose is very helpful in relieving knee pain as it focuses on strengthing the muscles.
Procedure: You just need to lie down on the floor with the support of your back. Then, make your arms flat and extend it. Press your arms and feet on the floor. Lift your hips and exhale. Relax and stay in the pose for a few minutes.
4. Trikonasana
Trikonasana is also known as Triangle Pose as it looks like a triangle when posed. The asana helps in strengthening the muscles of the knee, ankle joints, inner thighs, abdominals, hips, hamstrings and the back. Trikonasana helps in relieving knee pain and stress. Also, it improves the function of the abdominal organs of the body.
Procedure: Start the pose by standing in a mountain pose. Extend your arms and bend down by placing your hand on your ankle. Keep in mind to position your right toes at 90 degrees and left toes at about 75 degrees. Hold on the same pose for a few minutes.
5. Virabhadrasana 1 and 2
Virabhadrasana 1 and 2 are also known as Warrior I and Warrior II. People with knee issues are highly recommended to do this pain as it helps in stretching and strengthening of the knee muscles. One should practice the asana regularly to get relaxation from knee problems and pains.
Procedure: Stand sideways with your legs open widely. Turn the right toes to 90 degrees and left toes to at about 75 degrees. Bend your right knee rightly over your right toe. Do it so that you feel stretching on your body. Do the pose for both the sides and try to hold at each side for some minutes.
6. Tadasana
Tadasana, also known as Mountain Pose is an absolute remedy for your knee pain. Your leg and knee muscles with this pose are turned on and you’ll feel a sense of stretching on the lower part of the body. The pose engages all your knee muscles and thus helps in relieving the knee pain.
Procedure: Start doing the asana by bringing your feet, a distance apart. Let your big toes and heels touch the floor together. In this asana, you have to engage your lower abdominal and stretch your fingertips towards your toes. Take a deep breath and widen your chest. Press your toes firmly on the floor such that you feel all your weight on the toes. Lift your knee caps and hold on for some minutes. Repeat the asanas 3-4 times for better relief.
7. Adho Mukha Svanasana
Adho Mukha Svanasana is known as Downward Facing Dog Pose. It is an easy asana with curable benefits for the knee. Apart from relieving the knee pain, this asana also helps in calming your brain and relieves you from stress and mild depression. It further strengthens the muscles of your arms, legs and knees.
Procedure: You have learnt to practice Hero’s Pose or Virasana before. From that pose, you just need to push back into Adho Mukha Svanasana immediately by stretching your knee in the opposite direction. Your feet must be buttock width apart and make your heels touch the floor.
8. Salabhasana
Salabhasana is also known as Locust Pose. The asana improves the flexibility of the body and at the same time helps in relieving knee pain by strengthing its core. It further strengthens the muscles of your arms and legs. The asana is not so tough and gives you immediate relief from knee pain in its early stages.
Procedure: The pose start with your lying down straight on the yoga mat with the support of your abdomen. Now, start raising your arms and heads towards the ceiling straight. Keep gazing slightly upward and put your chin forward. Stay on the pose for around 30 to 60 seconds. Repeat the pose for 2 to 3 times for a better result.
9. Garudasana
Named after, Garuda, the asana is also known as the Eagle Pose. It helps in strengthening the calves and muscles of the thighs further increasing the flexibility of the body. The asana is performed empty stomach in the morning. Garudasana is a beginner level asana of Vinyasa Yoga.
Procedure: Start the yoga simply by standing straight, then squeeze your arms together and keep your shoulders away from ears. Squeeze your legs same as your arms and try to tuck your toes. Make your back flat and ribs pulled in. Pose in such a way that your weight evenly distributes on the four corners of your foot. Hold on the same asana for 30 seconds to 60 seconds.
Interested Learning Yoga in Rishikesh check Yoga Retreats from Kaivalyam
