There are many reasons why people may develop knee pain, such as injury, weak muscles or arthritis. Sitting at a desk every day can also lead to knee pain. Being at a desk for long periods of time can create imbalances in your body and weaken the muscles.
While yoga is an effective pain reliever for knee pain, there are certain poses that can worsen the issue. Research has found that yoga poses that involve single-leg balances can put stress on the knee. However, there are poses that can provide relief, such as squatting or lunging.
The best poses for knee pain relief include:
Step forward with the right foot and keep your toes pointed forward. Turn the left foot 90 degrees to the side and put your arms out, palms facing the sky. Lunge forward, bending the right knee. Place the back of your left hand on the leg left and arch back. Reach your right arm overhead and gaze upward. This pose strengthens and activates the muscles that help the knee strong, such as the glutes, hamstrings and quads.
Stand with your feet and legs together. Keep your chest lifted and slowly sit back (as if you were to sit on a chair). Keep your weight in the heels and raise your arms upward. This pose will tone the whole body. The hips, thighs and calves are strengthened and can help support normal knee function.
Lie with your back to the floor. Bend your knees, placing your feet a shoulder-width apart. Keep your arms to your sides and push through the heels to lift the body. Repeating this pose will strengthen the glutes and hamstrings and support the knee.