Yoga poses can stretch and strengthen your knees and legs, if You have knee issues, get your doctor’s approval before starting a yoga practice – not meant to replace medical care, but is instead an adjunct therapy are new to yoga, it’s best to learn with a certified instructor, either in a one-on-one setting or in a beginner’s class. Below are gentle postures (called asana) that will stretch and strengthen the muscles around the knee and keep your knee joints healthy.

Goddess Pose

  • Stand with your feet apart, wider than the hips and feet feeing forward. Turn your toes slightly for balance.
  • Bend your knees to bring Your torso down to – ward the floor. With your hands facing each other, bring your arms to a bent position at about 90 angles.
  • Lift your toes briefly to make sure your body is balanced and all your leg muscles are engaged, and then place your toes back on the floor.
  • Hold the pose for six to twelve breaths, breathing deeply in and out. 

Warrior 2 Pose

  • Stand with your feet apart, wider than the hips, with feet facing forward.
  • Turn your right foot so it points outward.
  • As you engage your core and pelvic muscles,  bend your right knee, bringing the bee directly above the right foot.
  • Lift your arms straight out to your sides with palms facing down.
  • Turn your head to face your extended right arm. Make sure your shoulders are relaxed, dropping them away from your ears.
  • Hold the pose for six to twelve breaths, breathing deeply in and out. Switch sides.

Wide-Legged Forward Bend

  • Stand with your feet apart, wider than the hips, with feet facing forward.
  • As you engage the core and pelvic muscles, bend forward from the hips, placing your palms on the ground. If you cannot touch the floor, place your hands on a block, bending until you feel a gentle stretch.
  • Hold the pose for six to twelve breaths, breathing deeply in and out. 

STAND UP STRAIGHT!

Can you hear your mom s voice in your head, reminding “you not to slouch? She had your best interests in mind. Poor posture is one of the top contenders for causes of musculoskeletal disorders. Good posture means your body parts are in balance: the gentle S-curve of the spine is not overly exaggerated, and your muscles are strong and flexible, especially the abdomen, hip, and leg muscles. From a side view, an imaginary line should run down through your ear, shoulder, hip, knee, and ankle.

How to manage your knee pain without the help of a doctor?

SOMETIMES YOU CAN MANAGE KNEE PAIN without the help of professionals, perhaps your knee is out-of-whack after a long marathon-training run. You take ibuprofen, ice your knee using cryo cuff knee therapy every four hours, spend extra time stretching, and watch how you move. After a few days of self-care, your pain has dissipated. Other bouts of knee pain can leave you wondering who to call for help. Perhaps your right knee is extremely sore and painful after every soccer match, hurting for two days. This might be easy to ignore after a few games, but six months of consistent pain gets your attention. Perhaps you look forward to hiking every summer weekend, but this season you have canceled your next few outings thanks to the knee pain you experienced during your last mountain descent.

To keep your knee pain away a good yoga instructor can help you. A knowledgeable yoga teacher can adapt exercises to make them safe for your injured knee. This movement therapy can also help correct postural issues and muscular imbalances that led to your knee pain. It’s not uncommon to hear stories of people with knee issues who found relief from practicing yoga.