Can yoga help with knee pain | Which yoga is best for knee pain ?

5 Important yoga poses for knee pain

Can yoga help with knee pain?

With some precautions, yoga can be considered beneficial in knee pain, knee pain may appear to be a minor problem, but if it happens to you then you can understand the problem caused by it. Swelling, redness, pain and itching in the knees not only harm you physically but also mentally.

Knee pain is a very common problem affecting more than 19 percent of the world population. Because of this there is a risk ranging from small injuries to many medical problems.

Many times this pain occurs in a particular part of the knee or in the entire knee. If you do a little physical movement, it can increase knee pain. In such a situation, we are advised to make a slow and controlled movement so that the pain is reduced.

Yoga also does this work with the help of light stretching. Yoga makes the knees healthy and flexible. They also help in strengthening the muscles around the knees. These yogasanas suggested by Our Certified Yoga Trainer Gourav Arya can play an important role in making your knees healthy.

If you have read our series of yoga poses for beginners, then you will be able to do this yoga comfortably.

Which yoga is best for knee pain?

5 important yoga poses for knee pain

1 Baddha Konasana | Bound Angle Pose | Cobbler Pose

2. Setu Bandhasana | Bridge Pose

3. Sukhasana | Padmasana

4. Vrksasana | Tree pose

5. Tadasana|Mountain pose

1 Baddha Konasana | Bound Angle Pose | Cobbler Pose 

Baddha konasana is made up of two words Baddha means tied and Angle means corner. It is also called bound angle pose and cobbler pose. This posture looks like a butterfly posture.

By performing Baddha konasana, the problems caused by menopause are removed and at the same time this asana stimulates the heart and is beneficial in the problem related to knee pain. It can also help boost your fertility.

·        To do this first, sit in the posture of Dhandasana.

·        After this, like the butterfly posture, bend the knees and join the legs with both hands.

·        Make sure that your soles are touching each other.

·        Try to move the feet as much as possible towards the body.

·        After this, try to bend the knees on the ground with hands.

·        Bend it as much as you can.

2. Setu Bandhasana | Bridge Pose

Knee pain may be due to over-exercise, arthritis, and food imbalance. Sethubandhasana fixes this and relieves the pain of the knees.

·        Lie on your back and bend your knees.

·        Knees and feet stay in a straight line.

·        There is a gap between the two legs.

·        The hands are adjacent to the body and the palms are on the ground.

·        Breathing in, gently lift the lower, middle, and upper most parts of your back off the ground.

·        Gently move your shoulders inwards. Apply the chest to the chin, without shaking the chin.

·        During this, keep the lower body fixed. Both thighs stay together.

·        If you want, during this time you can lift your upper body with the help of your hands. You can also support your waist with your hands. Keep the posture for 1 to 2 minutes. Exiting the posture while exhaling.

3. Sukhasana | Padmasana

By regular practice of this asana, you will also feel mental happiness and peace.This yoga makes legs strong and cures knee pain.If you are suffering from anxiety, depression or extreme anger, then doing this asana will be of great benefit.By doing this asana, the mind is calm and the mind is focused.This posture improves the habit of sitting.This asana also reduces mental agility.This asana also relieves the spinal cord troubles.

·        To do Sukhasana, sit on a floor by laying a carpet or a mat.Now keep both legs in front and straight.Then take the heel of one foot under the thigh of your other foot and do the same with the other foot. (Fold the palathe)

·        Now straighten your back and spinal cord. Be careful not to bend over.

·        Release the shoulders slightly, now take a deep breath in. Then release the breath slowly.

·        Place the palms on top of your palms.

·        Raise your head slightly and close your eyes.

·        Concentrate on your breathing, keep breathing deeply.

·        If there is difficulty in starting, then you can sit against the wall.

4. Vrksasana | Tree pose

Vrkshasana is made up of two words 'Vriksha' means tree and Asana refers to yoga posture. The final posture of this posture is absolutely firm, which looks like the shape of a tree, hence it has been given this name. It is a meditative meditation posture which is very well described in the practice of the old kings such as King Ashoka. This is not only good for your health but also helps in maintaining mental balance. Knee patients should practice this asana. With regular practice of this asana, you can get rid of knee pain forever. If there is more pain in the knee, it should be done under the supervision of a specialist..

·        You should first stand up straight or come to Tadasana.

·        Reduce the space between the legs and keep the hands straight.

·        Raise the right leg and hold the ankle with the right hand.

·        With the help of both hands, place the right heel on the upper part of the left thigh.

·        The direction of the toes should be towards the bottom and press the thigh from the sole of the right foot.

·        Keep in mind that make the bent leg right-angled with the other leg.

·        Now add the palms and fingers in the prayer posture, lift it up and place it on the chest, then slowly lift them up and move them above the head.

·        Both your hands should be adjacent to the head.

·        Keep the balance of the body for some time and keep this state according to yourself.

·        Now move the hands down and return to the original position.

·        Then do the same process from the other side.

·        It was a cycle.

·        In this way you do 3 to 5 cycles.    

       

5. Tadasana|Mountain pose

Yogasanas can be beneficial for the whole body, but some yogasanas work on certain parts of the body. Similarly, Tadasana yoga also works specifically on knee pain, thigh and ankles. A research conducted by Arizona State University has found that the benefits of tarasana can help keep the spine straight, while also keeping the knees, thighs and ankles strong. These advantages can be due to the strain on the body during tadasana. However, more research is still needed on this

·        For this, first you stand up and keep your waist and neck straight.

·        Now put your hand over the head and while breathing, slowly pull the entire body.

·        Feel the stretch from toe to toe.

·        Keep this state for some time and breathe out.

·        Then while exhaling, slowly bring your hands and body to the first position.

·        In this way a cycle was completed.

·        Practice it at least three to four times.