Yoga Poses to Protect Your Knees

Adina Crawford smiles as she demonstrates Fire Log pose

If you struggle with pain or discomfort in your knees, you’re not alone. Your knee joints withstand a large amount of pressure from running as well as regular daily activities.

New Balance Fresh Foam X 1080 v13, Runner’s Knee is one of the most common sources of pain and discomfort in runners and is thought to be caused by an imbalance in the muscles that support the knee.

Studies show that yoga can reduce pain and stiffness in your joints while improving mobility and posture. Some research demonstrates that a regular yoga practice improves walking speed in older adults by improving overall mobility.

To lessen or reduce knee pain, try these five yoga poses to help strengthen the knee area and support muscles around the knee joint.

Toe Squat

Benefits:

Oct 15, 2020.

How to do it:

Begin in a tabletop position, with hips over knees, shoulders over wrists and a flat, neutral spine. Your hands can be spread wide like pizza slices.

Bring your feet together. Slowly walk your hands back towards your knees and lift your knees while shifting your weight to the balls of your feet.

Oct 15, 2020.

Move your hips towards your heels. Place your hands on the outside of your feet. Hold for one to three minutes.

Modification:

Hold the pose for one to two minutes.

Chair Pose

Benefits:

Bring the arms parallel to the floor or place the hands at heart center.

How to do it:

Stand tall, and bend your knees, keeping them over your ankles. Shift your weight into the back of the heels, keeping your spine straight, squeezing the thighs together.

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Reach the arms up with palms facing each other. Draw the shoulders down and back. Bring your gaze forward.

Hold the pose for one to two minutes

Modification:

Ways to Join.

Adina Crawford demonstrates firelog pose

Figure four (on your back)

Benefits:

Get involved on social media.

How to do it:

Begin by laying on your back. Keep your head and neck long and your gaze up toward the ceiling.

May 21, 2021.

Place the left ankle above the right knee (never on the knee).

Engage the abdominal muscles for stability.

Rotate the bended knee out away from the body for a deeper opening in the hip area.

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Modification:

Instead of extending the right leg up toward the ceiling, place the right foot on the mat and place the left ankle above the right knee. Bring your arms down by your side.

Fire Log Pose

Benefits:

Socks + Sleeves.

How to do it:

Begin by sitting in a comfortable seat with both sits bones holding equal weight.

Keep your hips parallel to the edge of the mat with your chest lifted and the spine long. Begin to sit cross-legged and slide the right shin forward.

Bring the ankles over the knees, perpendicular to the spine.

Bring the right foot across the top of the knee, and flex the foot. The hands are placed on top of each thigh, palms face up. Hold for one to two minutes. To come out of the pose, extend both legs long in front of the body.

Switch sides by repeating the pose on the left side. Hold for one to two minutes.

Modification:

If the pressure is too important on the hips simply come into a comfortable seat with the legs crossed with a block under each knee for added support.

Legs up the Wall

Benefits:

Place the left ankle above the right knee never on the knee.

How to do it:

Begin by laying on your back. Elongate your body, with your head and neck relaxed on the mat.

Draw your knees up to your chest, then extend the legs up toward the ceiling. Flex your feet and engage your core.

Interlace your hands behind your legs, and bring the legs closer to your torso. Bring your gaze up to the ceiling. Hold for two to fifteen minutes.

Health + Safety.

Modification:

Use a strap under the feet for support. Take each hand and hold the end of the straps. If you have lower back concerns, fold a blanket and place it under the lower part of your back.

Yoga Poses to Protect Your Knees

Toe Squat

Benefits:

How to do it:

Modification:

Chair Pose

Benefits:

How to do it:

Modification:

Figure four (on your back)

Benefits:

How to do it:

Modification:

Fire Log Pose

Benefits:

How to do it:

Modification:

Legs up the Wall

Benefits:

How to do it:

Modification:

Keep Reading

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