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"Knee pain is a common issue caused by aging, injury, or prolonged sitting. Yoga offers gentle, effective ways to strengthen the muscles around your knees, improve flexibility, and reduce discomfort.Advertisment Practicing these poses regularly can help ease pain and support long-term joint health. Also Read: Clear skin and detoxification through yoga: Poses and practices for a radiant glowAdvertisment 1. Tadasana (Mountain Pose) Tadasana strengthens the quadriceps, which support the knees, and improves overall posture. Stand tall with feet hip-width apart, engage your thighs, lift your chest, and stretch your arms overhead. Hold for 30 seconds, breathing deeply. This pose enhances stability and reduces strain on your knees. 2. Virabhadrasana II (Warrior II) Warrior II strengthens the legs, hips, and knees. Step your feet wide apart, bend your front knee, and extend your arms parallel to the floor. Keep your back leg straight and gaze over your front hand. Hold for 20–30 seconds on each side. This pose builds strength in the muscles that support knee joints. 3. Setu Bandhasana (Bridge Pose) Bridge Pose strengthens the hamstrings and glutes while relieving pressure on the knees. Lie on your back, bend your knees, and place your feet flat on the floor. Lift your hips toward the ceiling, keeping shoulders and feet grounded. Hold for 20–30 seconds and release. 4. Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose) This pose stretches the hamstrings and calves, reducing knee strain. Lie on your back, lift one leg, and hold your big toe with your hand (or use a strap). Keep the other leg extended on the floor. Hold for 30 seconds on each side. 5. Anjaneyasana (Low Lunge) Low Lunge opens the hip flexors and strengthens the quadriceps, easing knee tension. Step one foot forward, bend the knee at 90 degrees, and lower the back knee to the floor. Lift your chest and arms overhead. Hold for 20–30 seconds on each side. 6. Baddha Konasana (Bound Angle Pose) Bound Angle Pose stretches the inner thighs and improves knee flexibility. Sit with the soles of your feet together and knees apart. Hold your feet and gently press your knees toward the floor. Maintain this pose for 30–60 seconds. 7. Ardha Matsyendrasana (Seated Spinal Twist) Twists improve circulation and relieve tension in the knees and hips. Sit with one leg bent over the other, place the opposite elbow outside the knee, and gently twist your torso. Hold for 20–30 seconds on each side. Also Read: 5 Yoga Asanas to Relieve Back Pain Instantly Incorporating these yoga poses into your daily routine can strengthen the muscles around your knees, increase flexibility, and reduce pain. Remember to move slowly, listen to your body, and consult a doctor if you have severe knee issues before starting a new exercise routine."
