Yoga Poses On Knees

Knees are an essential part of our body. They help us walk and run, rest and play. Without strong, healthy knees, our mobility is severely limited. Practicing yoga is an excellent way to improve the strength of your knees, by stretching, toning and strengthening the muscles that give our joint their power and stability.

1. Warrior 2

Warrior 2 helps to build strength in your external thigh and hip muscles, which increases stability around the knee joint.

person doing the Warrior 2 yoga pose

To get into the pose, start in Mountain pose. Step about 3 feet back, with your feet parallel to each other. Raise your arms out to either side with length in your fingers and a firm grip in your biceps. Turn your feet out at a 45° angle and your chest toward the floor, with your hips facing toward the opposite wall. You should be in a fully lunged position. Take a few deep breaths in this position, as you let go of any tension.

2. Chair Pose

Chair pose is a great way to strengthen the muscles used to stabilize the knee joint. It helps to stretch the spinal column and chest, while strengthening the lower body.

To get into the pose, start by standing at the top of your mat. Inhale and raise your arms overhead. Bend your knees, keeping your feet together. A deep breath will help you to keep your spine long and allow you to keep your chest open. Make sure to keep your weight evenly distributed on your feet as you hold the pose. Hold for five to eight deep breaths before releasing back to starting position.

3. Mountain Pose

Mountain pose assists with keeping a stable, sturdy stance. It helps to strengthen the quadriceps and knee muscles, while gently stretching the hip muscles.

person doing the Mountain Pose yoga pose

Start in a standing position, with your feet firmly planted on the floor and your hands resting calmly at your side. Now, press your feet firmly into the ground and bring your attention to your spine. Activate your core muscles to keep your back straight and tall, with your arms relaxed at your side. Hold the pose for five to eight deep breaths.

4. Forward Fold

This pose helps to deepen the stretch around the calf and hamstring muscles, while strengthening the knee muscles.

person doing the Forward Fold yoga pose

To get into the pose, stand with your feet about hip-width apart and toes pointing forward. Raise your arms up overhead and take a deep breath. On your exhale, hinge forward from your hip joint. Bend the legs slightly and reach your fingertips toward the ground. Keep your stomach firmly engaged and don’t let your back round out. Allow your body to sink toward the floor and hold the pose for up to 10 breaths.

5. Frog

Frog pose helps to open up the inner legs and groin, helping to improve the stability of the knees. It also helps to increase focus and concentration.

person doing the Frog Pose yoga pose

Begin by lying on your stomach and place the soles of your feet together, with your heels slightly apart. Inhale and press your feet together, digging your toes into the ground and bringing your heels together. On your exhale, press your feet away from your
8 Yoga Moves for Stronger Knees | Openfit