Knee problems know how to steal the spotlight in your life. But don’t worry, you’re not alone in this! From creaky joints to stiff knees, we will discuss how with the help of yoga, you can kick them back into shape before they get too comfortable.
Why is there a need to address knee pain?
Knee pain is the most prevalent issue in India, with approximately 150 million individuals affected, making it the fourth leading cause of disability in the country.
https://www.asianage.com/life/more-features/240619/weak-in-the-knees.html?utm_source=chatgpt.com
A study conducted in five different areas of India found that 28.7% of people have knee osteoarthritis. The condition is more common in women, with 31.6% affected. Factors like obesity, aging, and a lack of physical activity are linked to this problem.
https://pubmed.ncbi.nlm.nih.gov/27746495/
How yoga can help with knee pain:
- Mobilization: For knee joint pain, yoga for knee pain can help with mobility. It improves flexibility, providing strength to supportive muscles, and promotes joint stability as well.
- Restoration: In old age, knee pain becomes difficult to handle, but with yoga asanas for knee pain, it can be reduced as it helps with stiffness in muscles and provides overall strength to muscles.
Here are 5 poses that can help you with the knee pain:
Now to start with, you can start with these asanas 3-4 times a week for the first month, and then you can start with this daily to see the difference in your health.
- Wide-Angle Seated Forward Bend (Upavistha Konasana):
It’s a seated yoga pose in which you stretch your legs, hips, and lower back. For this pose you have to sit in a comfortable position and spread your legs wide apart. You will have to keep your feet flexed and your spine straight.
Then slowly you have to lean forward so that you can reach your hands towards your feet or the floor in front of you.
This pose is beneficial in improving flexibility in the legs and hips, reducing tension in the lower back, and can also help relieve knee pain by stretching the muscles around the knees.
- Virabhadrasana III with a Bent Standing Leg:
It’s a balancing pose that helps with strengthening of the legs, core, and back. You have to start by standing tall, and then you have to bend one knee slightly so that you can lift the other leg behind you. Also, you have to keep your arms extended forward and your body straight. You have to create a “T” shape.
This pose improves your balance, strengthens your muscles around the knee, and provides stability in the legs, which in the long run is a game changer for knee pain. With this, it also works with toning and enhances your focus.
- Chair yoga:
Chair yoga for knee pain is a gentle form of yoga; this can be done while you are sitting on a chair. It includes very simple movements and basic stretches that help in improving flexibility in your knees and strengthen the muscles around it and reduce pain.
Some other common chair yoga poses that you can try include seated leg lifts, seated marches, and very gentle stretches for the legs and hips.
Chair yoga for knee pain is very easy and helpful for older adults or those with limited mobility, as it puts less strain on the knees.
- Modified Tree Pose (Vrikshasana): Yoga for weight loss with knee pain (especially for knee pain in menopause)
Yoga for knee pain in old age is very effective. This pose will help in improving balance, strengthening the legs, and enhancing overall stability, which is very helpful for knee pain relief.
You can start practicing this pose by keeping the lower foot on the inner thigh and resting it on the ankle, instead of the upper thigh, so that it reduces the pressure on the knee joint.
Yoga for weight loss with knee pain can be challenging, but this pose also helps with weight loss by increasing the tone of the muscle and boosting the metabolism. It also helps with body alignment, and it’s an excellent choice for menopausal women dealing with discomfort in knees for a longer time and weight management. It also provides relief from menopause stiffness that women mostly get in their menopausal phase.
- Half Boat Pose (Ardha Navasana):
This yogasana helps with core strengthening, toning of abdominal muscles, and boosts metabolism with overall balance. For this pose, you have to sit on the floor with your knees bent and feet flat; you have to lean back a little, keeping your spine straight. Next, you have to lift your feet, bringing your shins parallel to the floor side, and extend your arms forward with it.
For menopausal women, this pose helps with weight loss by burning calories while being gentle on the knees as the pressure is distributed from the joints. It also helps with posture and relieves tension in the lower back, making it appropriate for managing menopausal symptoms.
Precautions to take while doing these asanas:
- Avoid overstretching your body: Do not push your body more than its comfort zone. Yoga for knee pain in old age is good but should be done according to your body’s capacity. Make sure to stretch gently and stop if you feel any discomfort or pain in your knees or anywhere in the body.
- Use some supportive props: You can use yoga blocks, rolled towels, or cushions to provide extra support for the knees during these poses. A yoga mat with good cushioning can also help here.
- Focus on Alignment: Maintain good alignment of the knees, hips, and ankles in each pose; precautionary, it will help you with strain or injury. Some people do yoga for weight loss with knee pain and sometimes overdo it, so avoid twisting the knees unnaturally here and there.
- Engage your muscles: Start with activating the muscles around the knee joint, such as the thighs and calves; this will provide stability and help with reduction of stress on the joint itself.
- Consult a professional always: If you have any pre-existing knee conditions or injuries, it’s always recommended to consult a healthcare provider to ensure safe practice.
Conclusion:
Whether you’re seeking relief from knee pain or looking to enhance your overall mobility, the practice of yoga offers a holistic solution. Embrace the flow, enjoy the stretch, and let healing begin from within. With Habuild’s Online Yoga Classes, you can learn these poses from the comfort of your home for knee health and overall well-being.
Take the first step by joining our 14-Day Yoga Challenge and experience the difference yoga can make in just a few weeks. Start your journey to stronger, healthier and better knees today!
