Yoga Asanas to Reduce Knee Joint Pains
3. Squatting Pose:
squatting pose is common in olden days usually posed in daily activities of their work, but now everyone is using sofa’s and chairs and making their joints more flexible. Malasana helps to increase the mobility in our hips, back and knee joints and releases the pain. Malasana helps to improve the joint serums and reduces the arthritis or other related pains in joints.
How To Do:
- Keep the heels on the floor and sit into a squat position.
- Now elaborate the thighs in opposite direction wider than torso.
- Lean forward by exhaling air and fit between your thighs.
- Now press the elbows against the inner knees, and bring the palms together.
- Resist the knees to the elbows and lengthen the front torso.
- And now press the inner thighs to the sides of the torso and reach with reach your arms.
- Now swing them out to the sides and nick your shins into armpits.
- Press finger tips on to the floor or outside the ankles and clasp the back heels.
- Maintain the pose for few seconds to one minute release the position by inhaling.
4. Child’s Pose:
While many poses are known to reduce the tension that causes headaches before they happen, this pose is great when the ache has already sprung. Child’s pose just slightly inverts the body for increased blood circulation to the head, helping to relieve tension.
How To Do:
- Kneel on the floor, big toes touching, knees at hip-width.
- Exhale and gently lower the torso between the thighs, resting the forehead to the mat.
- Rest the arms to the sides of the body (palms up), or extend them in front of the body (palms down) for a great shoulder opener.
- Rest in this pose for 30 seconds to a few minutes, gently melting into the floor with each breath.
5. Eagle Pose:
It helps in loseing the ankles and hips. It prevents knee pain and strengthens the legs.
How To Do:
- Stand in mountain pose. Cross the left arm over the right arm.
- Bend your elbows, wrapping your forearms around each other, palms facing each other.
- Your fingers should point to the ceiling. If the palms do not touch, rest one palm against the other wrist or forearm.
- Cross your right leg over the left, just above the knee.
- Place the right foot behind your left lower leg and hook the foot over the left calf or ankle.
- If you are unable to reach the left calf, place the right foot next to left lower leg.
- Practice this asana for 30 -60 seconds; each leg and arm.