Three Simple Yet Effective Yoga Poses To Gain Lasting Relief From Knee Pain

Knee pain is a fairly common problem and is in fact considered to be the second most common type of chronic pain. Contrary to the popular belief, the problem is not restricted only to people of older age. Rather it is known to affect young adults and even teenagers suffering from minor injuries or various medical conditions. Thankfully, it is possible to gain lasting relief from the problem with some really simple yoga poses for knee pain. However, before learning about these highly efficient poses, it is important to first understand the reasons that cause knee pain.

knee pain

Causes And Symptoms Of Knee Pain

Knee pain might seem to be a minor problem for people who do not suffer from it. However, the pain can be extremely discomforting and can hinder the normal life of an individual quite significantly. The pain can be caused due to a wide variety of reasons ranging from a ligament injury to chronic conditions like arthritis. The other common causes of knee pain include obesity, weak quads or hamstrings and bone degeneration. Most patients suffering from the pain, also experience stiffness and swelling around the knees. They might also face problems with flexing and extend the knee besides the inability of the joint to bear weight.

knee pain-causes

Effective Yoga Poses To Gain Pain Relief

Irrespective of the reasons leading to knee pain, yoga poses can prove extremely effective in providing lasting relief. The only condition is that the patients need to practice these poses regularly for several weeks before expecting any results. Patients can also get longer lasting benefits in terms of stronger knee muscles and permanent pain relief. For this, they need to practice the poses continuously on a daily basis. Discussed below are three easy to perform and effective yoga poses to get the aforementioned benefits.

Virasana Or Hero Pose

This is a meditative yoga pose that does not necessarily need to be practised on the empty stomach. It is a beginner level Hatha yoga pose, which is symbolic of the inner hero willing to fight the body problems.  The pose helps in increasing the blood circulation in the legs besides stretching the thighs and knees. It also helps improve the body posture and makes the legs feel relaxed.



Follow the below given steps to perform the pose.

  • Kneel on the floor by placing the knees directly under the hips and letting the hands rest on the thighs.
  • Bring the knees closer to each other while increasing the gap between the feet to more than hip width.
  • Press the toes firmly into the floor and gently lower the hips to get into a sitting position.
  • Roll the calves away to ensure that the hips are placed between the heels.
  • Taking a deep breath extend the tailbone from the crown of the head to the floor.
  • Hold in this position for 30 seconds before relaxing and then repeat it 5-10 times.

Malasana Or Garland Pose

This beginner level Hatha yoga pose is basically a squat and offers best results when practised on an empty stomach. It helps in makes the legs strong and lean beside enhancing the strength of knees, ankles and thighs. It also helps in proper excretion to keep the body clean and healthy from within.



The Malasana can be performed in the following manner.

  • Place the feet close together and firmly on the ground and gradually lower the body into a squatting position.
  • Spread the thighs such that they are placed slightly wider than the torso.
  • Now lean forward while exhaling so as to make the torso fit snugly between the thighs.
  • Bring your palms together in the namaskar posture while ensuring that the elbows pressed against the inner thighs.
  • Hold the position for 30 seconds before inhaling and relaxing and repeat the pose 4-5 times.

Makarasana Or Crocodile Pose

This is one of the most effective and simple poses to gain effective pain relief and can be performed on an empty or full stomach. It helps in stretching the leg muscles and hence works as a balm for knee pain. It also helps in reducing hypertension by making the body feel calm and relaxed.



Given below is the step by step guide to perform Makarasna.

  • Lie down on the floor with the stomach touching the ground.
  • Fold the hands with the fingers facing upwards and the tips of the elbows, kept shoulder distance apart, touching the ground.
  • Now raise the shoulders and the head while keeping the neck straight and looking forward.
  • Bend the head a little forward to place the chin in the palms.
  • Stretch the legs with the toes facing outwards and feel the body touching the ground.
  • Stay in this position for some time before relaxing by gently removing the chin from the palms.
  • Next, bring down the shoulders and the head and roll over.
  • Repeat the pose several times to get the best results.
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