5 best satisfying Yoga for knee pain relief

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Hey guys!! How are you doing? If you are here it means there is someone in your contact who is suffering from Knee pain.

Do you know? Knee pain is a very common complaint that affects all ages of people. Some of the medical conditions that cause knee pain are Arthritis, Gout, and infection.

Do you want natural ways to get rid of knee injuries? Then you are at the correct place, we are here to provide you the information about yoga poses for knee pain.

So, without wasting a lot of your time let’s discuss our 5 best Yoga posture for knee pain.

Let’s explore the article!!!

Hello guys before starting our pose, we will let you inform us that we are like your online yoga teacher. If you have any query related to any health problem then please inform us in our comment section we will try to help you in the next article.

So, let’s move on to our article.

Butterfly Pose

Badhakonasana is a hatha yoga posture. Badhakonasana is the variant of Ardha titli asana which is done by both legs.

The name comes from the Sanskrit word Purna which means FullTitli which means butterfly, and asana which means Pose.

How to do it?

  • Sit on a yoga mat.
  • Now bend your knees and bring your feet together.
  • Now keep you breathing normally.
  • Hold your toes and slowly move your leg up and down.
  • Do it 10 to 15 times
  • Then relax.

Benefits of this pose

  • It stretches the waist, thigh, and knees
  • Useful for pregnant women for a natural and healthy delivery of the baby.
  • It stimulates the liver and kidney.

Bridge Pose

yoga for knee pain

This yoga pose is also known as Setu Bandhasana. The name comes from the Sanskrit word Setu which means Dam, or bridge, and Bandha which means Lock.

How to do it?

  • Lie on the ground on a yoga mat.
  • Now bend your knees so that it is at 90 degrees of spine striking.
  • Now slowly inhale and lift your waist according to the comfort.
  • Try to be in the pose for approx 20 to 30 sec.
  • Now slowly exhale and bring your waist down to the ground.
  • Now, this is one round, do it 3 to 4 times.

Benefits of this yoga pose

  • This yoga pose is very effective for those who have back pains.
  • This yoga helps to stretches the chest, neck, and spine.
  • It helps to stimulate the lungs, abdominal organs, and thyroid.
  • Improves digestion.
  • It too helps in reducing anxiety, fatigue, backache, headache, and insomnia.
  • Dental for asthma, osteoporosis, sinusitis, and High blood pressure.

Cobra Pose

yoga for knee pain

Cobra pose or Bhujangasana is a back-bending asana in modern yoga as exercise and hatha yoga. This yoga is the part of Surya Namaskar(Salute to the Sun)

The origin of the name of this pose is from the Sanskrit word “Bhujanga” which means “cobra” and “asana” which means “Pose”. 

This yoga will help you to stretch your knee.

How to do it?

  • Lie down on the ground on your stomach.
  • Now, place your palm under the shoulder.
  • Stretch your back and keep your leg straight and keep in mind your legs should be close enough to each other.
  • Now, inhale and lift your body upwards.
  • Mind one thing that you should not stretch your waist much.
  • Try to remain in this posture for 15-20 seconds
  • Then exhale and return to the normal position. Now do this pose for 3-4 ties.

Benefits of this yoga pose

  • It helps to strengthen the spin.
  • It also stretches the chest, lungs, shoulders, and abdomen.
  • It stimulates the abdominal organs.
  • It opens the heart and lungs.
  • It increases body heat and destroys diseases.

Downward Facing Dog

yoga for knee pain
People photo created by yanalya – www.freepik.com

Downward facing dog pose is an asana in modern yoga as exercise, one of the parts of Suryanamaskar(Salute to the Sun).

Downward Dog has been called “deservedly one of yoga’s most widely recognized yoga poses” and the “quintessential yoga pose.”

The origin of the name of this pose is from the Sanskrit word “Adho,” which means “Down, “Mukh,” which means “face, “Svana,” which means “Dog, “and “Asana,” which means “Pose. “

This posture has the head down, eventually touching the floor, with bodyweight on the palms and feet.

The arms are straight forward, shoulder-width apart; The legs are one leg apart, the legs are straight, and the hips are raised as high as possible.

How to do it?

  • Sit in cow and cat starting pose.
  • In this posture, you have to be on your knees, both hands will stand on the ground, and the back will be straight.
  • Now, with emphasis on the hands, first, move the right leg and then the left leg.
  • Raise the hips towards the sky and, if possible, take the heels down to the ground.
  • In this posture, you will feel the stretch on the back of your leg.
  • Keep the arm straight and keep the chest straight; move the chest toward the ground as much as you can.
  • Now, you will feel the tension on your chest and arms too.
  • Try to be in this pose for 30 to 40 seconds, then release.

Benefits of Downward facing dog pose

  • It helps relieve stress, headache, insomnia, back pain, fatigue, and mild depression.
  • It helps in calming the mind.
  • Stretches the shoulders, hamstrings, arches, calves, and hands.
  • It improves digestion.
  • Medicinal for high blood pressure, asthma, flat feet, sciatic, and sinusitis.
  • This yoga pose helps in warming up the ankles and the toes.

Locust Pose

yoga for knee pain

Locust poses for salabhasana is apron back bending asanas in modern yoga as exercise. This pose is also known as the grasshopper pose.

The name comes from the Sanskrit word shalabh which means Grasshopper or locust and asana which means pose.

The pose comes in Bikram yoga asanas and has three stages.

The variation includes ardha salabhasana and purna Salabhasana.

How to do it?

  • Lying on your stomach on a yoga mat with your arms at your sides.
  • Extend your legs straight behind you.
  • Don’t throw your heels inward or outward
  • Inhale and reassure head to look forward.
  • Now exhale and lift your chest and your arms
  • Mauke per alongside your body with your palm facing down.
  • Now lift you up and spine and Reach your arms back toward your feet
  • Now you can use your inner thigh to lift your legs up to the ceiling
  • Reach your back through the walls of your feet
  • Now keep your chest lifted as you will run across your collar bones
  • Now breath normally
  • Stay in this position for 1 minute then and relax.
  • Repeat this process again and do this two to three times.

Benefits of locust yoga pose

  • It strengthens the muscle of the spine
  • It strengthens the buttock and backs of the arm and legs
  • It status the soldier’s chest belly and thigh
  • It improves the posture
  • It stimulates abdominal organs
  • It helps in relieving stress.

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