These Yoga poses or Asanas help in knee exercises

These Yoga poses or Asanas help in knee exercises
These Yoga poses or Asanas help in knee exercises

Living a healthy and active lifestyle can be difficult if you have knee discomfort. There are certain yoga positions that you should avoid if you are healing from a knee injury or surgery. These include standing postures, particularly those that require you to support your entire weight on your legs. For those with weak knees or knee pain, yoga has a number of therapeutic benefits. Practicing yoga poses will help you maintain pain-free mobility, strengthen your legs and knees.

1.Utkatasana:-

  • This can be repeated for 5 Sets with 30 seconds hold each time
  • Begin with Samasthithi.
  • Join palms to form Namaste at your heart chakra and raise your arms up
  • Bend your knees and slowly lower your pelvis
  • Ensure that your pelvis is parallel to the floor with a 90 degree bend at the knees
  • Align your ankles and knees in one straight line
  • Focus your gaze towards your Namaskar
  • Ensure that your spine remains erect
Utkatasana
Utkatasana
2.Samasthithi:-
  • Hold for as long as possible.
  • Formation of the posture
  • Stand with your feet together
  • Stretch your arms out beside your body and allow them to hover without making contact
  • Gently close eyes
  • Relax the body
Samasthithi
Samasthithi
3.Prapadasana:-
  • Begin in Malasana or Vajrasana
  • Bring your feet together to slowly lift your heels off the floor.
  • Balance your body on your toes and keep your back straight.
  • Bring your palms together and focus in between your eyebrows.
  • Stay in this pose breathing for 10-20 seconds
  • To come out of this pose, bring your heels down and come back to Malasana
  • Repeat for 3 sets
Prapadasana
Prapadasana

4.Dandasana:-

  • Formation of the posture
  • Sit down on the ground, or on a bed as per your comfort
  • Ensure that your back is upright
  • Stretch your legs out in front of you with toes in a flexed position
  • Tighten the muscles of your pelvis, thighs and calves
  • Place your palms beside your hips on the floor as this supports your spine and relax your shoulders.
  • Hold eight to ten breaths
Dandasana
Dandasana

5.Janushirsasana:-

  • Bend your left knee and bring the sole of your left foot to your right inner thigh.
  • Square your torso over your extended right leg.
  • Begin to bring your torso down to your leg initiating the bend from your hips instead of your lower back.
  • Keep your right foot in a flexed position while pushing the back of the right thigh down toward the floor.
  • Maintain a straight spine and long neck in an active position, or relax your heart and head down toward the extended leg, allowing the spine to round.
  • Try to reach your foot or you may hold on to your ankle or calf
  • On each inhale, extend the spine long. On each exhale, deepen the forward bend.
Janushirshasana
Janushirshasana