8 yoga poses to strengthen your knees

Whether you walk, run, stand, sit or stand up, your knees play a major role and they need to be strong. Imagine your knees getting weak while you’re working out in the gym or losing your balance when standing up! The right exercise is important for building strength. Consistent yoga practice can help you get stronger knees. All you need to do is know the right yoga asanas to strengthen your knees. Let’s find out how yoga can be good for your knees.

Knees literally take a lot of stress away, and they take some too! So, knees need to be kept healthy, recovered, repaired and rejuvenated, says Dr. Mickey Mehta, a global holistic health guru and corporate life coach.

Yoga for Stronger Knees

Yoga includes some asanas to relax the knees and strengthen them. Here are a few:

1. Virabhadrasana

Warrior pose works eccentrically on the hamstrings and quadriceps and concentrically on the back leg. It strengthens, strengthens the stability and balance of the knee muscles, explains the expert.

How to do

• Stand with your feet wide apart and turn your right foot outward.
• Bend your right knee while keeping it above your ankle.
• Extend your arms which should be parallel to the ground.

Try these yoga asanas for stronger knees. Image courtesy: Adobe Stock

2. Trikonasana

A strong vastus lateralis (the outer part of your quadriceps) and a much weaker, underused vastus medialis (the inner part of your quadriceps) are common problems in people with knee injuries or weakness. The trikonasana yoga position will tone the muscles that support the inner quadriceps. It can stretch and strengthen the muscles around the knee.

How to do

• Stand with your feet apart, with one foot out.
• Bend your hip to reach your shin or the floor with your hand.

3. Utkatasana

It engages the quadriceps, which support the knee joint. It shifts body weight towards the hips and reduces pressure on the knees. It also helps strengthen your hamstrings and quads.

How to do:

• Stand with your feet together, bend your knees and lower your hips.

4. Vrikshasana

When it comes to building the muscles that help the knees, balancing poses can be very helpful. This strengthens the muscles surrounding the knee, says Dr. Mehta.

How to do:

• Stand on one leg and keep the sole of the other foot on your inner thigh.

5. Salabhasana

It strengthens the muscles of the lower back and legs, indirectly supporting the knees.

How to do:

• Lie on your stomach as you lift your legs and upper body.

6. Supta Padangusthasana

Supta Padangusthasana helps stretch the muscles of the inner thighs, hamstrings and calves. It is very beneficial for knee and hip pain.

How to do:

• Lie on your back, raise one of your legs and then hold your big toe.

7. Sétu bandhasana

It strengthens the glutes, which indirectly contributes to supporting the knees. This yoga asana, also known as bridge pose, helps align your knees properly. It also strengthens your back, glutes and hamstrings.

Outdoor yoga
Do sukhasana to strengthen your knees. Image courtesy: Adobe Stock

How to do:

• Lie on your back as you bend your knees and lift your hips.

8. Sukhasana

Leg strengthening and seated asanas are good for the knees, they make them flexible.

How to do:

• Simply cross your legs and gently place them one in front of the other while sitting with both feet in the crook of your thighs.

Before deciding to do these yoga asanas, people who have recently suffered knee injuries should be careful.

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