Health experts and physiotherapists all over the nation suggest yoga for knee pain. The exercise regime can be a boon for those who suffer from chronic knee pain, arthritis, osteoarthritis, and the strain that everyday life puts on them. While yoga exercises may seem daunting initially, their regular practice can help in rejuvenating the lost flexibility of your muscles and joints. If you are looking for some positive changes, it is better to keep going at a cautious pace. Here is some specific yoga for knee pain exercises that may do wonders for your joint especially the knees:
Trikona Asana or The Triangle Pose:
The triangle pose is mainly done to stretch and strengthen the inner muscles of the thighs. To perform this asana, you need to stand straight on a yoga mat and step one of your feet at a broad stance. Make sure that the foot is parallel with your back and the right foot is turned at a 90 degrees angle along the horizontal edge of your mat. Now gradually bend the right knee in line with your ankles and hips as your left leg straightens to stretch your inner thighs and quad. It is important to align the right knee with the buttocks and ankle so that the right arm reaches down to the left side of your body in the form of a straight line. Make sure that the core remains engaged and if your right hand needs support you may keep a block next to it. If you are new to it or suffering from intense joint pain, it is better to perform such exercises under an expert’s guidance.
A part of the sun salutation, mountain pose is quite effective in getting rid of knee pain. To begin with, make sure that both your feet are placed together. Now using the strength of your core and feet, lift up from your core. Press on the floor to distribute your body weight evenly while keeping your calf muscles engaged. Now gradually use your quadriceps to rotate your thighs to feel the stretch and tightness in the abs. Pull the shoulders back and downwards to make sure that they are stacked over the hips and ankles as you lift your chin slightly. The chin needs to be parallel to the floor. Try to relax your facial muscles and inhale deeply to relax all the muscles engaged in the pose. Try to hold the posture for as many breaths as possible and then slowly come back to the original position.
Supported Half Moon Pose or The Ardha Chandrasana:
It is a balancing posture that helps strengthen the muscles supporting your knees. To begin with asana, you need to find an empty wall along with a block that can act as your support. Now stand with your back opposite to the wall and gradually rotate your right foot. Just ensure that the base of your foot is parallel with the wall. Once you have established that, place a block in the right hand and slowly bend the right knee. Shift all your weight so that you are able to balance on the right leg. Now, set the block on the floor right next to the front end of your right foot and apply some pressure over your right hand to straighten your right leg and arm. Rotate the left side of your body upwards so that your back aligns with the wall behind you. Your left leg needs to be parallel with the floor while the left arm needs to create a straight line with your right arm. Try to stay in this position for a few seconds while you take a few deep breaths and slowly increase this holding duration as you practice the asana on a daily basis.
Supported Bridge Pose:
Also called the setu bandhasana, the bridge pose helps strengthen the back, hamstrings, and glutes. To begin with, lie down on your yoga mat and bend your knees while keeping your feet on the floor. Make sure that the distance between both the ankles equals the distance between both ends of your shoulders. Now apply pressure on your soles as you lift your pelvic and abdomen region. At this point, your knees and feet need to form a 90-degree angle with the floor. Try to hold the position for a few seconds and get back to the original position.
The Bottom line
If you are suffering knee problems then these 3 steps are the best for yoga for knee pain. And Live with Yoga is the best place for all this type of yoga. Yoga for knee pain is very beneficial for all age groups but this yoga provides very relief to the old age people because at that age knee pain happens the post. Live with yoga have a big group of old age people who come for yoga.