Yoga Knee Exercises

In the East, yoga has been relied on as a means to heal physical ailments, according to the textbook, "The Science and Philosophy of Teaching Yoga and Yoga Therapy" by Jacqueline Koay and Theodora Barenholtz. In the West, more people are beginning to explore the physical benefits yoga offers and are using it to rehabilitate or relieve injuries. Poses for the knee should be gentle and not place excessive torque on the joint. Knee poses should help strengthen and lengthen the joint as well.

Kapotasana (Pigeon Pose)

Pigeon pose helps strength the ligaments and tendons surrounding the kneecap; the pose also opens up the hips. Pigeon pose can be done in seated variations or standing options, depending on the degree of knee flexibility and strength. Begin seated pigeon by positioning the body on the hands and knees and bringing one knee in close to the same-side wrist. Extend the opposite leg straight back and walk the arms down to the forearms or completely extend arms to rest forehead on the ground, feeling a strength throughout the entire hip and light pressure in the knee. In standing pigeon, bring the feet hip-width distance apart and lift right ankle over the left knee. Sink down into a squat, trying to keep both knees in line. The compression and release of the knee during and after the pose allows better circulation of synovial fluids through the knee.

Vrksasana (Balancing Tree Pose)

Balancing tree pose helps build strength in the knee through balancing on one leg at a time. Begin in mountain pose and bring right ankle to the inside of the left shin or thigh, noting not to place it next to the left knee. Try to bring right knee back in alignment with left leg and hold pose with straight left leg. Switch to the left ankle alongside the right leg and maintain the pose for at least three breaths to allow the right knee to engage and build strength.

Chandrasana (Crescent Lunge Pose)

A variation on the standard lunge, crescent lunge focuses on stretching one knee while strengthening the other. Begin in mountain pose, or downward facing dog, depending on strength and flexibility of the knee. With hands on the ground, fingers spread wide and palms to the floor, bring one foot between the hands and extend the other leg straight back. Until the front leg builds more strength, keep the knee planted on the ground and extend arms to the sky, gazing forward. Replace hands on the floor, step back with forward leg and bring opposite foot forward and extend opposite leg back. The knee of the forward leg should not extend beyond the ankle, allowing a deep stretch in the joint; the knee of the back leg should be strong and contracted to help stabilize the leg.