11 Best Yoga for Bad Knees | Yoga for Knee Strength and Pain Relief

Yoga for Bad Knees

Yoga for Bad Knees: A lifestyle of today is causing us a lot of body posture deformities in various parts of the body out of which the knee is a major victim. Sitting in the car, while playing video games sleeping in unhealthy positions and various other activities, we do in which we make sure to straighten our back, apply moisturizer on our skin but forget to take care of our knees. As a result:

  • A lot of tiredness while walking, running
  • Regular knee pains during small walks
  • Unbearable knee pain at diseases in the early 30s
  • Bad standing and walking position
  • And at last worst postural deformities like Knock Knees

Therefore, it is really important to look after our knees to avoid such deformities and YOGA will help in the best ways. How? Well, let’s know about this. However, we advice to always consult from your physician before beginning any exercise or rehabilitation regimen, especially if you have any unique or special medical conditions related to your knees.

Why Yoga for Bad Knees?

Yoga consists of various asanas which are body postures that help you train your joints and muscles. These asanas will exercise your joints thereby reducing the tendency of knee pains and improving your flexibility, strengthening muscles around your knees to avoid fatigue or bad posture due to weak muscles and therefore giving you healthy and strong knees. So, let’s get to know about the worth doing asanas.

To get the most out of this sequence, I highly recommend using the following yoga props:

  • Yoga Strap
  • Yoga Blanket
  • Two Yoga Blocks
  • Foam Roller

Top 11 Yoga for Bad Knees

Following are the best yoga for bad knees:

1. Bridge Pose | Yoga for Bad Knees

A very easy asana that can be performed by everyone very easily and has a great impact on your knees. It strengthens your knee muscles and exercises your knee joint.


  1. Lay flat on a mat on the floor in a streamlined position
  2. Bend your knees bringing your feet closer to your hips to form like a 45-degree angle with your knees
  3. Exhale and move hips upwards by applying equal pressure on your both feet
  4. Hold this position for a moment
  5. Return to your initial position slowly inhaling


  • Strengthens the muscles around knee joints
  • Improves circulation of blood
  • Strengthens the hamstring and buttocks
  • Calms the brain and helps to deal with depression
  • Improves digestion


2. Hero Pose (Virasana) | Yoga for Bad Knees

This is a basic kneeling asana. This asana helps in relaxing the back and also increases concentration and provides relaxation to the mind. This asana majorly helps in relaxing the knee joints. It helps in strengthening the knee muscles and increases flexibility of the knee joints. 


  1. Kneel down on the ground on the knees
  2. Move your hips on the feets
  3. If you feel comfortable then slide your feets away from the hips
  4. Keep your back straight
  5. Look forward aligning straight with your backbone
  6. Keep your palms on the thigh
  7. Breathe normally and maintain the pose for five minutes


  • Stretches the knees, thigh and feets
  • Improves digestion
  • Cures asthma and high blood pressure
  • Improves body posture
  • Relieves the back


3. Triangle Pose (Trikonasana) | Yoga for Bad Knees

It trains the muscles on the sides of your knees. This will help us avoid wrong pose and posture and thus help us against deformities including knock knees. Since your side muscles will be healthy your knees would stand straight.


  1. Stand straight on the ground
  2. Wide-open your legs but don’t make it too much however it should be half a hand length outside your shoulder line
  3. Wide-open your hand aligning it straight with the shoulders
  4. Now bending your hips exhale and bend towards your right touching your right knee
  5. Inhale and come back to your initial position


  • Tadasana is an excellent asana for maintaining healthy posture
  • Improves circulation of blood
  • Strengthens the hamstring and buttocks
  • Improves flexibility of your hamstrings, ankles and buttocks
  • Also known to cure obesity


Also read on: Super brain yoga exercises for Memory and Brain Power


4. Sukhasana | Yoga for Bad Knees

                                                                             Credits: Geethanjali – Yoga

This is a really easy pose which helps with a lot of benefits. This will make your knees flexible and would be really effective if you have arthritis.


  1. Sit on the ground by crossing your legs
  2. Make your back and neck straight
  3. Close your eyes and place both your wrists on your knees
  4. Now breathe slowly in a relaxed manner
  5. Sit in this position daily for 5-10 minutes


  • It increases flexibility in your knee joints
  • Helps in relieving from anxiety and depression
  • Helps to gain control over breathing
  • Opens the ankles slowly
  • Reduces fatigue and tiredness in the body


5. Corpse Pose (Savasana) | Yoga for Bad Knees

This is an easy pose and relaxes your body and mind a lot. This relaxes your knees muscles in a right and straight pose and therefore gives a room for muscle repairing in your knee’s muscles and cartilages in your joint areas.


  1. Lay down Straight on an even surface
  2. Open spread your legs on the ground
  3. Widespread them in a relaxed position and keep them straight
  4. Make sure to make your feet and knees facing upwards
  5. Keep your hands on your right in a relaxed manner
  6. Make sure to make them straight too


  • Relaxes your muscles and gives room to repair
  • Reduces anxiety, fatigue and headache
  • Helps in healthy breathing and thus healthy blood circulation
  • Helps lower blood pressure
  • Calms the nervous system and the immune system


6. Stick Yoga Pose (Yastikasana) | Yoga for Bad Knees

                                                                               Credits: FITNESS MONK

This asana is also performed by laying on the ground. The asana is really good for improving posture, relieving back pain and strengthening muscles. Performing this asana is very beneficial for your knees since it will strengthen all the muscles around it including the thigh muscles, muscles below the knee and the muscles surrounding the knee.


  1. Lay straight on the ground.
  2. Move your hands upwards and stretch straight and hard.
  3. Keep your legs straight and stretch them too.
  4. Breathe normally and hold the position for a moment and then leave it relaxed.
  5. Repeat this for 5 to 10 minutes.


  • Eases the pain of joints
  • Strengthens the muscles of shoulders, hands and knees
  • It provides adequate stretch to the spine
  • It provides relaxation to abdominal and girdle muscles and provides overall relaxation to the body
  • Relieves body pain


7. Warrior Pose (Virabhadrasana) | Yoga for Bad Knees

This asana gives great relief to the back and neck muscles. It includes good strengthening of the knees making joints stronger. It also gives a good stretch to the back and arm muscles along with thigh muscles and other muscles surrounding the knee cap. Thereby not only strengthening the knee joint but also giving good flexibility.


  1. Stand in the position of Tadasana. Stand straight and wide open your legs such that your feet should be at least half a hand length outside your shoulder line.
  2. Now turn your right feet 90 degrees towards the right.
  3. Turn your left feet around 45 to 60 degrees towards the right.
  4. Exhale and bend your right knee such that your left leg becomes straight and you feel a stretch in your hamstring.
  5. Stretch your hands upwards and look towards it.
  6. Hold the position for a few moments.
  7. Inhale and come back slowly to the initial position and repeat with opposite legs.


  • Strengthens your shoulders, arms, back, ankles and legs
  • Improves blood circulation
  • Stretches arms, legs, shoulders, spine and legs
  • Strengthens the shoulder, back and hamstring muscles and the knee joint
  • Improves focus, balance and stability


Also read on: Yoga poses for depression and anxiety relief


8. Half Moon Pose | Yoga for Bad Knees

This is a great pose for strengthening the pelvic joint and knee joint. In this, you stand your mass on one leg which helps in many ways which not only strengthen the leg but also enhance the balancing ability while you would be balancing mass on one leg. It also prides a good stretch to your hamstring too thereby not only strengthening muscles around the knee but also providing a good stretch to the muscles.


  1. Start in a lunge position
  2. For this bend your right leg from your knee forming 90 degrees
  3. Stretch your left leg back straight without bending
  4. Move forward and make your right straight
  5. Put your right leg on the ground without bending and lift your left leg from the ground
  6. Align your left leg with 90 degrees on the right adjacent over your face
  7. Keep your left leg straight and stretch it backwards
  8. Hold this position for a few moments and repeat the asana with opposite legs


  • Strengthens the ankles, abdomen, thighs, spine and hips
  • Improves body equalization ability
  • Stretches the hamstrings, calves, chest, shoulders and spine
  • Cures megrim and headaches
  • Improves digestion and blood circulations


9. Big Toe Pose (Padangusthasana) | Yoga for Bad Knees

This asana is a great pose for stretching the hamstring muscles. It stretches the hamstring much in an easier manner and strengthens them. This asana is also very beneficial for the people who have a bulged out belly and want to get rid of it. Also, it provides a good stretch for the spine and relieves back pain. When the hamstring muscles are stretched the muscles just around your knee’s contracts and it, therefore, strengthen the knee joint and knee muscles.


  1. Stand straight on the mat looking forward
  2. Raise your hands high above, straight and inhale
  3. Exhale and bend downwards towards your legs such that your wrists touch your feet
  4. Avoid bending your knee at all
  5. Catch your feet with your wrists for extra stretch
  6. If you are not able to reach your feet, stretch as much as possible
  7. Bend your head towards your legs
  8. Inhale and return to the initial position


  • Provides good stretch to back, neck, calves and hamstring muscles
  • Stimulates liver and kidneys
  • Strengthens the thigh and other muscles around the knee
  • Helps to get rid of fat belly
  • Helps relieve headache and insomnia
  • Calms the muscles and helps relieve stress, anxiety and mild


10. Banana Pose (Bananasana) | Yoga for Bad Knees

                                                                                  Credits: RipT Workshops

This asana is called a banana pose since, the body is bent like a banana in this asana. This is not only a relieving pose for your back, but also for your hips, knees and feet. It strengthens the muscles around the knees and improves flexibility of the knee muscles.


  1. Lay straight on the ground
  2. Move your hands straight upwards
  3. Now cross hold your fingers together and press your feets together
  4. Make sure to keep your legs straight without bending
  5. Exhale and bend your body towards your right from your waist
  6. Bend your feets also towards the same side without bending
  7. Hold this position for a moment


  • Strengthens the muscles around the knees
  • Helps in healing knock knees
  • Expands the chest area
  • Helps in a healthy breathing and improves blood circulation
  • Relaxes the spine, hips and feet muscles


11. Sun Salutation (Surya Namaskar) | Yoga for Bad Knees

Surya Namaskar is sometimes done on an associate degree empty abdomen early within the morning. this can be one in every of the simplest nonetheless most useful positions. It’s a mix of twelve different asanas. It would provide a good stretch to your spine and avoid back pain. It not only provides physical health benefits but also is known to have a positive impact on the body and mind. It would relax your muscles and avoid unnecessary fatigue. Performing it every morning has numerous benefits. Since it strengthens your thigh muscles and hamstring muscles along with giving them a great stretch and flexibility it gives a great stretch and strength to the knee muscles. But also, it includes strong use of joints including the knee joint and thus providing good strength to knee muscles too.


  1. Stand straight facing the wall with arms by your side and relaxed distance between your feet
  2. Raise your hands high up, stretch backwards and inhale
  3. Exhale and bend downwards and touch your feet with your hands without bending your knee
  4. Now inhale and move your left leg backwards giving it a good stretch
  5. Do the same with your right leg coming into a push-up position and inhale
  6. Now move your chest closer to the ground by bending your hands
  7. Make sure you don’t bring down your abdominal
  8. Now move your chest outwards by stretching your hands and your chest outwards
  9. Move your abdominal upwards and form a pyramid shape and look downwards
  10. Bring your left feet next to your left wrist and same with your other wrist
  11. Stretch your legs straight
  12. Stand up straight again with your hands raised backwards
  13. Return your hands to your initial position


  • Stretches the arms, hamstring, back, neck and chest muscles
  • Strengths the shoulders and the abdominal
  • Strengthens the core
  • Very effective and strengthens the immune system
  • Stimulates the nervous system and strengthens the mind
  • Enhances cognitive functions
  • Improves metabolism and blood circulation
  • Ensures regular menstrual cycle for women and many more



Yoga provides flexibility to our joints, muscles and strengthens them. The yoga for bad knees mentioned above helps to:

  • Strengthen the muscles around the knees which helps keep them straight and avoids them from leaning in or out in the wrong posture and therefore gives you a good posture
  • It includes good use of the knee joint which strengthens it and avoids joint pains and also weakening of it growing older
  • All the asanas provide good stretching and increase the flexibility of the joints and muscles

If you are a beginner, start with Surya Namaskar or Sun Salutation every morning empty stomach along with Bridge Pose, Corpse Pose. This will improve your knee posture. Furtherly move slowly to other asanas too that will help provide flexibility and make your knee joint stronger thereby avoiding knee pains and thereby curing bad knee and giving you strong and healthy knees.

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