5 Yoga Asanas for knee pain relief

The bridge pose, also known as Setu Bandha Sarvangasana, is a backbending and chest-opening yoga pose. It involves lifting the hips and chest off the ground while pressing into the feet and arms, creating a bridge-like shape. It also helps expand your chest and improve posture, which can reduce further strain on the knees. Make sure that you are not in pain while doing the pose though, and discontinue if it gets uncomfortable.
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.

Place your arms alongside your body with the palms facing down.

Inhale and lift your hips toward the ceiling, pressing firmly through your feet and shoulders. Avoid any sudden movements

Hold the position for a few breaths, feeling the muscles around your knees. Make sure you feel the stretch

Exhale and slowly lower your hips back to the floor.

Repeat this 3 to 5 times.

Bridge Pose pose strengthens the muscles supporting the knees and helps reduce pain by improving stability.

The triangular pose, also known as Trikonasana, is a standing yoga asana where the body forms a triangle shape with the floor. It helps align the knee joint in the correct position, and releases tension in the muscles around the knees, which gives relief from pain.

Stand with your feet wide apart, toes pointing in the opposite directions.

Stretch your arms out to the sides, parallel to the floor.

Bend your torso to the right, placing your right hand on your shin, ankle, or the floor.

Extend your left arm toward the ceiling above, and look up at your left hand.

Hold for 10 to 15 seconds, then return to standing.

Repeat on the other side.

This pose improves your flexibility and strengthens the muscles around the knees, helping them function to their optimal level.

Chair Pose, also called Utkatasana, which is done while standing strengthens the thighs, hips, and knees. It helps build the muscles that support the knee joints, thus reducing pain and preventing injuries. Do this pose along with other asanas for best results.

Stand with your feet hip-width apart.

Inhale and raise your arms overhead, keeping them shoulder-width apart.

Exhale and bend your knees as if you are sitting back into a chair.

Keep your weight on your heels and your knees aligned over your ankles.

Hold this position for 5 to 10 breaths.

Slowly straighten your legs and lower your arms.

This pose strengthens key muscles, including the quadriceps and glutes, which support the knees and improve joint stability. However, discontinue the pose if you are in extreme pain while doing it.

Anjaneyasana, also known as Low Lunge Pose or Crescent Moon Pose, is a yoga posture that stretches and strengthens the legs, hips, and spine. Tight hips can pull on the knees and cause pain, so releasing this tension is crucial, and can provide quick relief.

Step your right foot forward and bend the knee to about 90 degrees.

Lower your left knee to the floor.

Raise your arms overhead and look forward.

Hold for 10 to 15 seconds, feeling a stretch in your hips and thighs. However, do not hold on for more than this time, as it can cause pain.

Switch legs and repeat.

This pose strengthens the hamstrings, quadriceps, and groin muscles, which support knee function and reduce pressure on the joint.

Child’s Pose, also called "Balasana" is a gentle resting pose that strengthens your muscles around the knees and relieves trapped tension that is causing pain. It is especially helpful for improving flexibility. It is also relatively low impact, making it perfect for those with chronic knee pain.

Kneel on the floor with your big toes touching. Keep feet apart

Sit back on your heels and stretch your arms forward on the floor.

Lower your forehead to the mat and relax your entire body. Make sure you stretch your entire body.

Hold this pose for 30 seconds to a minute, breathing deeply. Do not hold your breath

This pose helps relax tight muscles and increases blood flow to the knees, aiding in pain relief and recovery.