Knee pains can occur among people of all age groups; however, they are more common among older adults and the senior population. Swelling, stiffness, and sprained muscle or ligaments are the leading causes of knee pain. Taking painkillers might subside the pain for a limited time. However, it will not treat the underlying condition to fix the pain once and for all.
Yoga is one of the best therapies, which not only relieves knee pain but also heals and strengthens the muscles to offer long-term benefits. You cannot just randomly start practicing yoga to treat the pain. Instead, there are specific poses and practices you need to adapt for a healthy lifestyle.
Dig deeper into the details of this article to get your hands on yoga poses you can practice to relieve knee pain and live a healthy life.
Top 5 Yoga Poses To Fix Knee Pain
Knee pain is one of the first few signs of the aging process. It might occur due to increased movement or tiredness or might be caused by a serious issue like arthritis. You must never ignore the pain and consult your doctor immediately. Moreover, opting for yoga therapy can help you enjoy faster relief from the pain and restore your overall health. Numerous yoga poses can prove beneficial for knee pain, so pick and follow according to your ease.
Here is the most notable yoga poses you can add to your routine to get rid of knee pain.
1. Mountain Pose
The mountain pose is the first and foremost yoga pose you can practice to relieve knee pain. It stretches ankles, knees, and thighs and firms the abdomen and glutes. It is one of the simplest poses and can be practiced easily. Stand while maintaining a specific distance between your feet. Lift your toes, spread them, and get back to the resting position. Make sure to balance your weight and engage the leg muscles. It is often tricky for beginners. People join hot yoga classes in Dubai to learn the poses from certified trainers and practice with perfection.
2. Supported Bridge Pose
The supported bridge pose is one of the most effective yoga poses to fix knee pain. It stretches the spinal column, neck, and front body while strengthening the back and hamstrings. Lie flat on the ground to get started with the pose. Stretch your arms along your body and rest your shoulders and head on the ground. Take a yoga block and place it beneath your hips in a way that your spine and upper thighs are lifted off the ground. Hold the pose for a few breaths and gradually remove the block to rest your body on the ground again. It will rejuvenate your tired legs and beat insomnia too.
3. Child Pose
Child pose is the next yoga pose you can add to your routine to get rid of knee pain. The pose stretches the ankles, quadriceps, and hip muscles to relieve knee pain. Sit on your shins while bending your knees to get started with the pose. Bend forward and place your head on the ground. Spread your arms ahead of you on the ground. Balance your weight and ensure to maintain a comfortable distance between your knees. Hold the pose for a few seconds and repeat. Practicing the pose regularly will also relieve stress and fatigue.
4. Triangle Pose
The triangle pose is one of the most popular poses you can practice to fix knee pain. The pose stretches the shoulders, spine, legs, knees, and ankles. It builds strength and flexibility while calming knee pain. Stand still while maintaining a distance of a few feet. Bend your upper body at an angle of ninety degrees towards the right side. Touch the ground with your right hand and spread the left one upwards so both your arms are in a straight line. Hold the pose for a few breaths and repeat on the other side. Join a yoga studio if you are unable to practice it on your own.
5. Hero Pose
Hero pose is the last yoga pose you can add to your practice to relieve knee pain. It stretches the knees, anklets, and quadriceps and strengthens the arches of the feet too. Sit on your shins while bending your knees to get started with the pose. Spread your knees outward and sit on the ground while your knees are bent. Keep your spine straight, your stomach tucked in, and your arms rested on the knees. Hold the pose for ten breaths and repeat. If you cannot practice the pose alone, join yoga classes and practice under the guidance of trainers to maximize your gains.
Do You Need Help With Practicing Yoga Poses?
If you are struggling to practice yoga poses on your own, you will not be able to achieve positive outcomes. Join a professional yoga studio to learn from certified trainers and maximize your benefits.