As a popular alternative form of exercise, yoga is used to relieve stress, promote relaxation and increase flexibility. Yoga is also being used to condition and treat specific areas of the body. In helping to support the weight of the body, the knees experience significant wear and tear over the years. Try simple yoga poses to stretch, decrease pressure, soreness and pain in the knees. (Always check with your doctor first so as not to cause further injury.)
Knee to the Head (Janu Sirsasana)
Sit on the floor with your legs spread out diagonally. Inhale, stretching your torso upward. Reach forward to grab your right foot with both hands. Hold the stretch for five seconds and switch sides. Repeat three to four more times.
Child Pose (Balasana)
Get down on all fours (hands and knees on the floor). Sit back slowly, bringing your tailbone down toward your heels. You should feel a gentle stretch in the knees. Using a yoga block or a rolled up blanket under your tailbone will reduce the pressure on your knees. Repeat three times.
Bending Forward Pose (Uttanasana)
Stand up with feet together and arms hanging naturally on both sides. Breathe in deeply for five seconds while lifting your arms above your head. As you exhale, bend forward and try to touch your toes. If you can't reach your toes, hold onto your ankles or calves. Continue to slowly stretch while attempting to touch your head to your knees. If you experience any pain, don't go further, just find a posture that feels comfortable. Hold for five seconds and repeat five to 10 times.
Considerations
Pay special attention to how your body feels, particularly your knees. Be careful not to overextend the knee forward or lock your knees. If something feels uncomfortable or painful, adjust to see if the sensation alleviates. If it doesn't, discontinue the pose. You can consider visiting a yoga studio to ask them to help you determine what exercises you can do to strengthen your knees and avoid further knee pain.
