Yoga Poses For Stronger Knees

1. Butterfly/ Patangasana

Steps–

• Sit straight with your spine erect and legs should be in front of you.
• Gently bend your legs at the knees and bring them towards the pelvis in such a way that the soles are touching each other.
• Hold your feet with your hands, you can hold them tightly depends upon your grip.
• Try to bring your heels as close as to the genitals.
• Look straight do not bend your spine.
• Now start moving your thighs upward and downwards same as the wings of butterfly.
• You can breathe a little deeper throughout the process.
• Do it for 5-6 minutes. Feel the stretch. If you are comfortable you can increase the speed.

Benefits of butterfly pose

• Helps in menopause.
• Regulates proper blood flow.
• Makes hip and thigh part flexible.
• Provides good stretch to inner thighs, knees.
• Helps in better delivery if done by pregnant ladies.

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2. Tadasana

Steps-

• Firstly, you stand up and keep your waist and neck straight.
• Now lift your hands over the head and slowly take the whole body up while breathing in.
• Feel the stretch from the toe to the fingers of the hand.
• Keep this state for some time and breathe normally.
• Then gradually bring your hands and body back to the normal.
• In this way a cycle is completed
• Practice it at least three to four times.

Benefits of Tadasana

• Helps in strengthening knee, thigh muscles.
• Stretches and strengthens spine.
• Relieves stress
• Improves overall body posture.

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3. Cobra Pose

Steps

• With inhalation, apply force on the ground as if you are trying to push the ground with both the hands.
• You may keep your elbows bent in this pose.
• Now make a gentle effort to push the chest forward and try to look towards the sky.
• The navel should touch the ground and legs should be straight.
• Stretch as much as you can do not try to force the body.

Benefits of Cobra Pose

• Helps in reducing lower back pain.
• Improves flexibility of spine.
• Strengthens back and chest muscles.
• Improves blood circulation to heart.

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4. Triangle Pose

Steps

• Stand straight with feet distant apart (more than shoulder) and arms by your side.
• Wider the legs intense is the stretch.
• Raise your arms to shoulder level, with palms facing downward.
• Slowly turn your body to right side making sure that it is aligned and straight.
• Knees should be unbent.
• Turn your right foot to 90degree and left to 45degree. Keeping the heels in line with hips.
• As you inhale stand tall and as you exhale try to reach the right side foot with the right hand. And the left hand should face towards the ceiling.
• Breath in hold this for 20 seconds.
• Return to normal position, and repeat the same with other hands.

Benefits of Triangle pose

• Stretches knee, thigh, back, chest muscles
• Increases strength of knee, ankle joint thus reducing knee pain.
• Improves abdominal organs.

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5. Supported Chair Pose

This can be done after tadasana, as the starting is same.

Steps

• Stand with your hands up just like in tadasana.
• With exhalation bend your hips and be in the position similar to sitting on a chair with your hips back.
• Knees should placed forward and hips back in such a way that you can see your toes.
• Keeping stretching your hands upwards while maintaining the sitting position.
• Do it for 6-8 breaths.
• Now come back to normal standing position lowering your arms.

Benefits of Supported chair pose

• Improves legs, ankles and knee strength.
• Strengthens back muscles.
• Increases power in abdominal region.

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6. Child Pose

One of the most effective yoga poses for stronger knees.

Steps

• Kneel on your knees.
• Your big toes should be touching each other, Widen your knees slightly apart from each other.
• As you exhale bend forward, your stomach and chest be resting on the thigh, and make your forehead touch the ground.
• With the palms facing down arms can be extended overhead.
• Be in this pose for 10 breaths and then with inhalation come back to normal pose.

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Benefits of child pose

• Strengthens hips, thighs and ankles.
• Stretches and strengthens knee ligament, tendons.
• Regulates blood circulation.
• Improves digestion.
• Relieves tension in back, shoulder region.

7. Downward facing dog pose

Steps

• Arm’s should be kept at shoulder width distance.
• Try to push the floor away from ourselves.
• Straighten the legs and start raising you hip from the ground.
• Palms should be placed flat on the floor, fingers spread wide-apart for proper balance.
• Shift the weight on the legs. Be in this pose for as far as you can then come back to normal.

Benefits of downward facing dog pose

• Helps in increasing arms and legs strength.
• Calms the brain
• Gives a stretch to arms, thighs and back.

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8. Pigeon Pose

Steps

• Starting in cobra pose bring the right leg forward and left leg stretches back.
• Bend your right leg at knee.
• Hands are placed sideways to the legs.
• Looking straight, exhale and as the whole body weight shifts on the right leg.
• Repeat the same with left leg.

Benefits of Pigeon pose

• Gives a complete stretch to hip flexors.
• Improves abdominal and legs muscles strength.

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9. Bridge Pose

Steps

• Lie down on your back with palms facing down.
• Place your feet firmly on the ground and as you inhale lift your thighs , hips up towards sky.
• Your body weight should be on feet,sehoulder.
• Thighs are parallel to the ground and chest touches the chin.
• Keep breathing normally.
• If you want, you can also lift a little more with the support of your hands.

Benefits of Bridge pose

• Increases core power
• Helps in lowering menstrual discomfort.
• Relieves tension in legs, especially in knee region.
• Open-up chest muscles.
• Improves functionality of abdominal organs.