5 Yoga Poses to Relieve Arthritic Knee Pain

Arthritis is a common condition that causes pain and inflammation in the joints, often affecting the knees. While medication can help manage the symptoms, incorporating certain yoga poses into your routine can also provide relief. Yoga is a low-impact exercise that promotes flexibility, strength, and balance, all of which can benefit those with arthritic knees. Here are five yoga poses that can help alleviate arthritic knee pain.

1. Chair Pose (Utkatasana)

This pose strengthens the thighs and ankles, while stretching the shoulders and chest. It can help reduce symptoms of flat feet and stimulate the abdominal organs, diaphragm, and heart.

• Stand with your feet hip-width apart.
• Bend your knees, pushing your buttocks back as if sitting in a chair.
• Lift your arms up towards the ceiling, keeping them parallel to each other.
• Hold for 30 seconds to a minute, then stand up straight and release.

2. Warrior II (Virabhadrasana II)

This pose strengthens the legs and ankles, while stretching the groins, chest, and lungs. It can also increase stamina and relieve backaches.

• Stand with your feet wide apart.
• Turn your right foot out 90 degrees and your left foot in slightly.
• Bend your right knee until it is over your ankle.
• Stretch your arms out to the sides, parallel to the floor.
• Hold for 30 seconds to a minute, then switch sides and repeat.

3. Bridge Pose (Setu Bandha Sarvangasana)

This pose stretches the chest, neck, and spine, while calming the brain and helping alleviate stress and mild depression.

• Lie on your back with your knees bent and feet flat on the floor.
• Press your feet and arms into the floor as you lift your hips towards the ceiling.
• Hold for 30 seconds to a minute, then slowly lower your hips back to the floor and release.

4. Triangle Pose (Trikonasana)

This pose stretches the hips, groins, hamstrings, and calves, while strengthening the legs and improving digestion.

• Stand with your feet wide apart.
• Turn your right foot out 90 degrees and your left foot in slightly.
• Stretch your arms out to the sides, then bend at the hip to the right, reaching your right hand towards the floor and your left hand towards the ceiling.
• Hold for 30 seconds to a minute, then switch sides and repeat.

5. Child’s Pose (Balasana)

This pose stretches the hips, thighs, and ankles, while calming the brain and helping relieve stress and fatigue.

• Kneel on the floor with your toes together and your knees hip-width apart.
• Bend forward, laying your torso between your thighs and your forehead on the floor.
• Stretch your arms in front of you, palms facing down.
• Hold for 30 seconds to a minute, then slowly sit up and release.

Remember, it’s important to listen to your body and not push yourself too hard. If a pose causes pain, stop doing it or try a modified version. Always consult with a healthcare professional before starting any new exercise regimen.