Knee pain can be debilitating and impact the quality of life of a person. Knees problems do not allow a person to enjoy simple activities such as walking, climbing stairs, or be active with sports. In severe cases, where the movement gets restricted and the person suffers from a chronic knee pain, knee replacement surgery may be recommended. The surgery is one of the common joint replacement surgery and has shown significant improvement in the symptoms. Low knee replacement surgery cost and the use of advanced technology has also made the procedure popular. But the surgery is an option for treatment when other non-invasive methods fail to show any improvement in the condition.
Many people with knee pain may find it difficult to twist or fold the knee. But actually there are certain yoga poses that can benefit your knee and in fact, provide some relief from the pain. Studies have shown that 8 weeks of Hata yoga exercises remarkably decreased the pain and symptoms in women with knee osteoarthritis (one of the major causes of knee pain). Let’s discover the Yoga For Knee Pain.
Yoga is good for our overall health and it can help increase leg strength, balance, coordination, as well as stability. Strengthening the quads and hamstring muscles helps by supporting the joint and stabilize the knee as well as prevent any further deterioration. This all can help with the pain.
- Trikonasana (Triangle pose)
About the asana: Trikonasana is also known as the Triangle Pose as it resembles the shape of a triangle when performed. It differs from many other yoga asanas because Trikonasana is practiced while keeping the eyes open and hold it for 30 seconds. It has to be done in the morning on an empty stomach. Trikonasana is considered to a beginner level Vinyasa yoga asana.
Benefit: This asana helps by burning fat for obese people and ultimately lessen the pressure on the knees by reducing the excessive weight. Trikonasana energizes the body, increases the focus and strengthens the thigh muscles, resulting in relief from the knee pain.
- Garudasana (Eagle Pose)
About the asana: This asana is named on the king of birds, the Garuda, also the vehicle of Lord Vishnu according to Hindu mythology. Garudasana should be performed in the morning on an empty stomach and it helps in cleaning bowels. It should be held for 15 to 30 seconds. This pose is also a beginner level Vinyasa yoga asana.
Benefit: Garudasana helps by loosening the legs and increases flexibility. The pose further strengthens the muscles of calves and stretches the thighs. The asana also improves neuromuscular coordination.
- Malasana (Garland Pose)
About the asana: Malasana or the Garland Pose is basically a squatting position. The squat involves bending the knees outwards. Performing Malasana is recommended in the morning or evening on an empty stomach. This is a beginner level pose of Hatha yoga asana and is to be held for 60 seconds.
Benefit: Malasana improves the strength of the legs and makes them lean. This helps strengthen the knees, ankles, and thighs. Malasana helps the body’s efficiency to excrete, keeping the body clean and healthy. This prevents the build-up of pressure in the body which results in improper excretion.
- Virasana (Hero Pose)
About the asana: Virasana is also called the Hero Pose as it symbolizes the inner hero in a person that wants to fight the mind and body related problems. Virasana is a meditative pose and so practiced in the morning. It doesn’t necessarily have to be performed on an empty stomach. Hero pose or Heron Pose is also a beginner level of Hatha yoga asana. It has to be held the pose for 30 to 60 seconds.
Benefit: The pose helps increase the blood circulation in the legs and stretching the thighs and knees. Therefore, an effective Yoga For Knee Pain. Virasana also improves the posture of the body and reduces tiredness in the legs.
- Makarasana (Crocodile Pose)
About the asana: Makarasana is called the Crocodile Pose. The pose looks similar to a crocodile relaxing in water above the surface level when practiced. Makarasana is usually performed at the end of the entire yoga session and the stomach should be kept empty if it is preceded with other asanas. Otherwise, it is not necessary to keep the stomach empty for Makarasana. The pose is considered with a beginner level of Hatha yoga asana and should be holding it for 2 to 5 minutes.
Benefit: The pose improves stretching the leg muscles, and acts as a balm for knee pain. Makarasana has a calming and relaxing impact on the body and mind. It also helps control hypertension.
- UtthitaParsvakonasana (Extended Side Angle Pose)
About the asana: UtthitaParsvakonasana is a pose with a side angle stretch that helps the body get accustomed to stretching of the muscles. It is a great Yoga For Knee Pain. It has to be practiced in the morning on an empty stomach or the evening with a gap of 4 to 6 hours from the last meal. Hold the position for 15 to 30 seconds. The pose is a beginner level of the Hatha yoga asana.
Benefit: UtthitaParsvakonasana helps increase the stamina and strengthens the muscles. It stretches the legs, knees, and ankles. The pose increases oxygen in the muscles of the body that are usually neglected and undernourished.
- Parsvottanasana (Pyramid Pose)
About the asana: Parsvottanasana or the Pyramid Pose resembles the shape of a pyramid when performed. In this pose, a forward bend is done and a balancing pose. It is to be done in the morning on an empty stomach and with clean bowels. Parsvottanasana is also a beginner level of Vinyasa yoga asana and is to be held for 30 seconds.
Benefit: The pose gives a sense of balance to the body. Parsvottanasana calms the brain and strengthens the legs. It has positive effects on the joints in the body, including the knee joint.
Knee pain is very common these days. I have seen cases who were advised of knee-surgery but felt better after Yoga.
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