Cure knee pain with simple and safe yoga exercises at home

Knee pain affects the quality of life. This can make standing up and sitting down uncomfortable and even painful. However, doing yoga for knee pain is one of the solutions you can try.

Should I practice yoga when I have knee pain? Yoga for knee pain is one of the effective and safe treatment methods for patients. Yoga is famous for its exercises that have many effects including healing, but not everyone knows how to apply. Let’s learn about basic yoga exercises to help treat knee pain safely with

Why should knee osteoarthritis practice yoga?

Knee osteoarthritis is no longer strange to many people, especially middle-aged people. With symptoms such as bone and joint pain, the patient is always in a state of fatigue, discomfort and loss of appetite.

Experts have pointed out that the cause of this disease is due to strong activity that puts pressure on the surface of the cartilage that has shown signs of degeneration.

Knee pain

According to research from industry experts, practicing yoga not only helps patients reduce aches and pains, tone muscles, but also enhances blood circulation to muscles, increasing flexibility of joints. . Therefore, experts encourage patients to actively practice yoga to support active and quick treatment of the disease.

However, for the practice of yoga to be effective, the patient needs to learn the exercises that are suitable for his or her condition and practice properly and scientifically. There are a few notes for patients with severe knee osteoarthritis, which is to avoid strong movements such as turning the knee, bending over, bending the back because these are very harmful movements to the joints.

The benefits that yoga brings to people with knee osteoarthritis

  • Breath awareness and techniques: When you understand and learn to control your breathing, it will help you breathe properly to relieve joint pain.
  • Move: Regular yoga practice helps you increase flexibility, flexibility and at the same time helps reduce joint pain.
  • Meditation: Techniques in meditation help a lot in reducing knee pain.

Good warrior yoga posture effectively cures knee pain

The effect of this yoga exercise is to relieve pain, reduce pressure on the knee joints and help the muscles around the knee joint become firm.

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Warrior pose helps to cure knee pain effectively


  • Stand up straight, put your hands at your hips and close your legs.
  • Take a deep breath and then bring your left leg forward and keep your right leg extended behind you. Make sure both legs are in a straight line.
  • Exhale, bend the right knee so that the knee is directly above the ankle. Two hands on hips.
  • Move into the pose, continue to direct the body forward, combined with the left knee to form a right angle.
  • Bring your hands together and then bring them straight up. Tilt your head back, looking straight at your fingers.
  • Hold this position and at the same time inhale deeply for 10-15 seconds. Exhale, slowly bring your arms and legs back to the starting position. Repeat the movement with the other leg.

Butterfly pose

With the practice of narrow hook yoga, the knee joint will be stimulated to secrete more mucus, improve blood circulation to help joints work smoothly and be better nourished.

Butterfly pose


  • Sit on the mat, straighten your back, and straighten your legs comfortably.
  • Bend the legs so that the soles of the feet are together, the soles of the feet are up, the knees are pressed to the floor, the back is straight.
  • Grasp your feet or ankles and try to move your heels as close to your groin as possible but still feel comfortable.
  • Breathe evenly, and at the same time, bring both knees to the floor.
  • Relax your shoulders and arms. Hold this position for 30 seconds to 2 minutes and then return to the original position.

Tree pose

This balancing pose helps increase stability in the knees, ankles, and hips.

Tree pose


  • Start in mountain pose.
  • Put your weight on your left leg, slightly adjust your knee, and place your right foot on your left thigh.
  • Place your palms together in front of your chest in a prayer position. As you inhale, extend your arms over your shoulders, separating your hands and facing each other.
  • Hold the pose for 30 seconds to 1 minute. Slowly lower down and repeat on the other leg.

Triangle exercise

This yoga exercise for people with knee pain not only enhances the flexibility of the muscles and joints in the knee but also helps the spine to be flexible. If you choose this exercise, practice slowly, at least, gradually increasing the number of repetitions over time because this is considered not an easy exercise. Please note that you should practice exercises that are suitable for your own strength.

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Triangle exercises to treat knee pain


  • Stand with your feet shoulder-width apart, keeping your back straight.
  • Inhale and raise your arms to shoulder height, palms facing down and fingers pointing upwards.
  • Exhale slowly and at the same time lean to the left side, so that the left hand touches the ground, and the right hand remains still, bringing the eyes to the tips of the right fingers.
  • Try to stay in this position for about 15-30 seconds and combine breathing evenly.
  • Return to original position. Repeat the same for the rest of the body.

Consistently practicing on a regular basis these yoga exercises to treat knee pain will help you repel the risk of osteoarthritis effectively.

Yoga poses to cure knee pain quickly: Twisting the spine

This posture helps joints to be flexible, relieve pain, and move better.

twist exercises


  • Sit with your back straight on the mat, legs stretched out in front of you
  • Bend the left leg, place the left heel close to the right buttock, bend the right leg, place the right foot outside the left knee, the knee close to the left armpit.
  • Take a deep breath, and at the same time reach out to grab your right ankle with your left hand, turn your right hand behind your back, turn your body to the right, and your right hand on the floor.
  • Hold the pose for 10 breaths and then slowly return to the starting position.
  • Do the same with the other side

When you are a patient of a certain disease, it is best to find yourself a yoga expert to guide you to practice correct posture and avoid injury. To do this, download immediately to your phone.

Reference source

Basic Yoga Poses Modified for Knee Pain Accessed date: 14/2/2020

Yoga Poses That Are Safe If You Have Knee Pain + Easy Modifications Accessed: 14/2/2020

Chronic Knee Pain Access date: 14/2/2020

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