Yoga poses are actually taken for the betterment of your mental and physical well being. The various yoga poses are immensely beneficial for an individual’s health. However, some yoga poses can be very hard on the body of an individual. Individuals with knee pain should take into account certain poses which may harm their knees.


There are many poses which require the knees to be flexible and some other poses require the knees to be able to carry the total body weight. People with knee injury should avoid such poses as this can lead to complications. Therefore, it is very essential that one knows which poses an individual with knee joint pain should avoid. This will help him/her to strengthen his/her knees and will not cause much distress.

1. Seated Hero Pose:


This pose is also called as Virasana and is classified as one of the best yoga poses for arthritis pain in the knees. This yoga asana gives a 360 degree stretch to knees and keeps the individual on his/her feet which is essential when a person is suffering from arthritis.

How To Do:

  • Kneel down on floor with knees kept apart and thighs parallel to each other.
  • Lean in forward direction and turn fleshy part of calves outwards with the hands.
  • Breathe out when you sit on floor between both feet.
  • Position the hands on top of thighs close to knees with palms facing downwards.
  • Relax the shoulders and upper part of the body keeping the spine straight.
  • Point the crown of head towards the ceiling and look straight.
  • Remain in this pose for about a minute.

2. Chair pose:


Chair pose is also called as Uktatasana, it is a very good option among all the yoga exercises for knee pain. Utkatasana helps in building te strength of knees, ankles, and calves. It strengthens quadriceps as well as hamstrings, which contribute to the stability of knees. The quadriceps and hamstrings gradually start giving support to the knees and this reduces  the pain in the knees.

How To Do:

  • Stand in Tadasana. Gradually raise your arms, while taking in your breath, till the arms are perpendicular to the floor.
  • Either join your palms or keep your arms parallel and facing inward.
  • Gradually bend your knees while breathing out, and trying to bring the thighs as parallel to the floor as possible.
  • The knees will go forward, and your torso will lean forward over the thighs until the chest forms nearly a right angle with the thighs.
  • Keep the knees close to each other and press the heads of the thigh bones down towards the ankles.
  • Keep your shoulder firm, keeping the blades straight against your  back.
  • Movie  your lower pelvis down towards the floor while trying to keep the lower back long.
  • Continue for 30 to 60 seconds. and back to normal pose.
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