Knee Pain Relief Yoga Asanas Knee Pain is becoming more popular than medicines. Even though it is a year-old recipe for the prevention of any disease, many people are still choosing yoga to make themselves healthy again.
Whether it is pain, improvement in immunity, or a problem of anxiety, yoga is being used as a treatment for every merge. If seen, yoga has become a part of almost everyone’s life in order to remain mentally and physically healthy.
Keeping this in mind, in this article of Made me perfect, we are going to tell how beneficial yoga can be for the knee. Also here, you will know which yoga asanas are included in yoga for Knee Pain Relief. Stay connected with us to know about yoga for Knee Pain Relief.
In this article Made me perfect We will give you full information about Knee Pain Relief Yoga Asanas so let’s start reading.
First of all, know how yoga can be effective for knee pain.
Yoga for Knee Pain Relief
If we talk about yoga for Knee Pain Relief, then a study published on the website of NCBI has found yoga to be effective in osteoarthritis.
Osteoarthritis is one of the most common types of arthritis. It can affect any joint of the body, but the knees are the most affected.
In such a situation, yoga therapy was given to joint pain patients, after which their pain was found to improve significantly.
This therapy included physical postures (asanas), breathing exercises (pranayama), and meditation. Research has suggested that yoga therapy can increase the proteoglycan (a type of protein) in the cartilage, thereby preventing cartilage loss. I understood in simple terms, it can be helpful for muscle strengthening.
If yoga is included in the routine along with medicines, it can be effective for Knee Pain Relief.
Know the way of yoga
Now we know which yoga Asanas can be useful for knee pain.
Yoga Asanas for Knee Pain Relief
Yoga can be effective for Knee Pain Relief, but for this, choosing the right yoga is also important. Incorrect yoga can also increase pain.
In such a situation, here we are telling some yoga, especially for Knee Pain Relief. Along with this, here we are also showing the right way to do yoga for the knee. Some of the Yoga for Knee are as follows:
1. Yoga for Knee – Veerasan
Here is the first name ‘Veerasan’ involved in yoga for Knee Pain Relief. It is made up of two words, ‘Veer’ means brave, and ‘Asan’ means to sit.
It’s a Sanskrit word and it is believed that in earlier times warriors used to sit in this posture after the war so that they could rest and remain alert. It is called ‘Hero Pose’ in English.
To fight any pain, a person must be strong inside as a war hero. In such a situation, it is believed that this yoga can give strength to both body and mind. We will know how to do this next.
- First of all, lay a yoga mat on flat ground.
- Now sit on your knees on the yoga mat.
- Put your hands on your knees in the normal way.
- Now bring both your knees closer.
- Doing this will create a distance between the two legs.
- Keep in mind, the distance should be such that your hips can come easily between the two legs.
- Now keep both of your ankles out of the thighs.
- Then slowly try to keep your buttocks on the ground.
- If this is the first time someone is doing this yoga pose, one can place a small pillow under the hips.
- When you are fully in Veerasana yoga posture, then try to remain in this posture for at least 30 seconds.
- Then slowly return to normal posture.
- Repeat this entire process two to three times as per your convenience.
2. Yoga for Knee – Malasana
Like Veerasana, ‘Malasana’ is also a Sanskrit-derived yoga. In this posture, an attempt is made to sit in a bowel movement posture.
It is called ‘Garland Pose’ in English. This is part of hatha yoga. According to a study published on the NCBI website, Hatha Yoga has been found useful for osteoarthritis of the knees.
Knee pain has been observed to be significantly relaxed in patients after persistence. At the same time, if talking about Malazan, it is believed that ‘Malasan’ can be useful for improving blood circulation in the legs as well as for the back and waist.
- First of all, place a yoga mat in a clean and cool place.
- Now stand upright on it.
- Then make a small distance between the two legs.
- After that bring both hands in the prayer posture.
- Keeping hands in the prayer posture, bring it in front of the chest.
- Keep in mind that your hands should be straight during this time.
- Now sit down slowly, this posture is like a state of excretion.
- After coming into this position, while exhaling, bend forward slightly.
- Keep in mind, after coming in this state, keep both elbows at a 90-degree angle between the two thighs.
- Now stay in this state for a while and breathe normally.
- Then, after coming back to normal, stand up straight.
3. Yoga for Knee Pain – Makarasan
Makarasan ‘is a Sanskrit word which is called’ crocodile pose ‘in English. Here ‘Makara’ means ‘Crocodile’ and ‘Asan’ means sitting posture.
In this posture, the person lies on his stomach in a calm posture like a crocodile present in the river. This asana is considered useful especially for the groin and respiratory system.
At the same time, this pose is also considered suitable for relaxing leg muscles and knees. Therefore, it can also be practiced for knee pain. For the first time this yoga is doing, it can be easy to do it too.
- First of all, lay a yoga mat on a flat surface.
- Now lie on your stomach comfortably.
- Keep the legs straight and keep an equal distance between the two legs.
- Now raise your chest and head lightly.
- Then rest the elbows on the ground and keep the palm straight upwards.
- Then place the chin on the palm.
- Now close your eyes and breathe in this pose in a normal manner.
- Forget all the worries from your mind and try to focus on the posture.
- You can do this asana every day as per your convenience.
4. Yoga for Knee – Elevated Lateral Angle
It is also a part of Hatha Yoga. As we have already reported that Hatha Yoga has been considered useful for knee pain in research.
If we talk about the Uttar pasukonasana, then the utter means spread or spread, lateral ie one side, angle ie corner, and posture mean pose.
It is also called a side-angle pose in English. It is believed that this yoga can be useful for the back, waist, and legs as well as the stomach.
Along with the pronunciation of its name, it can be a little difficult to do it.
- First of all, lay a yoga mat on flat ground.
- Now stand upright on it.
- Then spread both legs away from each other.
- Now bend the paws of the right foot outwards.
- After that bend the knee of the right leg slowly and sit down in the same posture.
- Now place your right hand on the ground near the right foot and try to keep the left hand upward at a 90-degree straight angle.
- Then keep breathing in this posture in the normal way.
- After this, slowly come back to the normal position.
- Similarly, do this mudra on the left side also.
5. Yoga for Knee Pain – Persvottanasana
Pershvottanas are called pyramid poses in English. Talking of exercise or yoga for knee pain, it is an important asana like other asanas.
Doing this can strengthen the legs, ankles, thighs, and knees. Keep in mind that this should be done on an easy empty stomach, so the best time to do this asana in the morning maybe. This posture is very similar to the posterior parconasana.
- First of all, lay a yoga mat or bed sheet on clean flat ground.
- Now stand upright on it.
- Then extend your right leg forward and keep it at a 45-degree angle.
- At the same time, bring both your hands behind your back in prayer.
- Now bend forward without bending your knees.
- If you are not able to do this by putting your hands backward, then there is no problem.
- You can bend both hands down to the ground while bending forward.
- Just keep in mind that during this time your knees should not be bent.
- Now stay in this posture for a while and then slowly return to your normal posture.
6. Yoga Asanas for Knee Pain- Trigonasana
This is also the seat of the Hatha Yoga category and as we have said that Hatha Yoga has been found useful for knee pain.
Triangasana is also a Sanskrit word, which is formed by combining two words. ‘Triangle’ means three-cornered and asana means ‘sitting posture’.
This means a three-cornered posture. It can be helpful in strengthening and stabilizing the knees and relieving the problem of dislocations.
Also, this yoga can be helpful in removing the stiffness of the feet. Read further on how to do trikonasana.
- First of all, use yoga mats like the Yogasanas mentioned above.
- Now stand upright on the mat in the posture of Tadasana.
- Then make a distance of about two feet between your two legs.
- Now take long deep breaths and then tilt the body to the right while exhaling slowly. Also, place the right hand on the ground near the claw.
- Keep in mind that during this time, your knees do not bend, but stay straight.
- At the same time, keep the left hand directly above the ear and keep eyes on the fingers of the left hand.
- Now try to stay in this pose for a few seconds.
- Then slowly come back to normal.
- Now repeat the same process from the other side as well.
7. Yoga for Knee Pain – Garudasana
One of the best yoga poses for knee pain is ‘Garudasana’. This asana is named after the Garuda bird, which is believed to be the vehicle of Lord Vishnu.
It is said that when a person performs this asana, he starts to look like a Garuda bird. It’s called Eagle Pose in English. It can strengthen the legs and thigh and give relief from pain.
This yoga can be helpful for any kind of pain in the knees, arthritis, or any other kind of joint pain. Not only this but its name is also included in the posture to reduce obesity. Next, know about the method of performing this asana.
Method of performing Garuda Sasana:
- First of all, place the mats on a flat surface.
- Now stand upright on it.
- Then bend the right knee slightly and try to stand on the left leg.
- Now move the right leg backward by rotating it from the front of the left leg.
- In this state, the right thigh should be your left thigh.
- Now while in this posture, bring both your hands forward.
- Then cross both your arms with elbows folded.
- Keep in mind, while bringing the hands in cross posture, keep the right arm on the left arm.
- Then, while staying in this posture, try to bring both hands in the posture of prostration.
- Now stay in this pose for as long as possible and then after a few seconds slowly come back to your initial normal posture.
- Do this posture daily as per your convenience.
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So this was a small list of yoga for the knee.
Precautions to be taken while doing yoga for knee pain
After yoga, it is time to discuss some precautions related to these. Some people may face difficulties while doing yoga for the knee.
Especially people who are doing yoga for the first time. In such a situation, it is also important to consider some precautions while doing yoga for the knee.
So here are some precautions related to yoga for the knee:
- Always do yoga only on clean and flat ground.
- Be careful that there are no insects around.
- Choose a place of yoga away from the noise.
- Try to do yoga only on an empty stomach.
- The best time for yoga can be in the morning because at this time one’s mind is calm and the body relaxes.
- Get medical advice before doing these yoga exercises.
- Do not do yoga if someone has severe pain in the waist or back, slip disc, or other health-related problems. If possible, do yoga or other exercises only on medical advice.
- Before doing yoga, stretch your body well and calm the mind.
- Do not force your body or force your body while doing any yoga.
- Do as much yoga as you can, do not stress the body.
- During yoga, you can use objects that support the body, such as a pillow or a blanket.
- People doing yoga for the first time should do yoga under the supervision of experts.
- If you feel any discomfort in the body, do not do yoga.
- If you feel pain after doing yoga, seek medical advice immediately.
These were yoga for knee pain. Here we have also shown the method of doing every yoga for your convenience.
So by choosing the methods mentioned here, you can choose easy yoga and try it at home. Yes, if someone’s problem is serious or someone is doing yoga for the first time, seek medical advice before doing yoga for knee pain.
Along with yoga for knee pain, keep a regular intake of medicines given by the doctor. We had informed at the beginning of the article that not only yoga but correct treatment is also necessary for knee pain. Keeping all these things in mind, including yoga for knee pain in your routine.