Osteoarthritis is a condition where cartilage in the joint starts to wear away so that bone rubs on bone. The knee is a common site. Osteoarthritis can cause pain, stiffness and swelling. Exercise is very beneficial to help maintain strength and flexibility in the joint, and yoga can be part of the program. Before starting a yoga practice for osteoarthritis of the knee, it is best to check with a physician or physical therapist to make sure the postures are safe for you.
Chair Pose
Yoga has been shown to increase muscle strength, improve flexibility, promote better balance, lessen bodily aches and pains, improve mood and reduce stress and anxiety, which makes it beneficial for those living with osteoarthritis, states the Johns Hopkins Arthritis Center. In the case of knee osteoarthritis, it is important to strengthen the muscles that support knee movement, such as the quadriceps in the front top of the thigh. The chair pose targets these muscles.
Stand up straight with your feet just slightly apart. Bend your knees, and reach your hips back as if about to sit in a chair. The chest comes slightly forward, and your arms reach out in front to balance the body. You can also hold a chair or counter for support if needed. Sink down low enough to work the thigh muscles but not so low that it hurts the knees. Think more about reaching the hips back than going down. Hold for 5 to 10 deep belly breaths, and then press into your heels to come back up.
Warrior Squat
Warrior squat is another yoga pose that can help to strengthen the thighs. Stand with the feet very wide apart and the toes turned out slightly. Bend your knees, and come into a squat position, keeping the body straight and the hips directly under the shoulders.
Bring your arms into a W shape, with the palms facing forward, as if someone told you to "stick 'em up." Pull your knees back, and open and sink down as low as possible without causing knee pain. Squeeze your shoulder blades together to open the chest and shoulders, or hold onto a chair or counter for support if needed. Hold for 5 to 10 deep belly breaths, and then press into your heels to come back up.
Seated One-Legged Forward Bend
A common misconception in yoga is that it is necessary to get on the floor to practice, which can be challenging for those with knee osteoarthritis. However, many yoga poses can be adapted to be done in a chair, to help prevent muscle loss, improve joint stability and diminish pain and stiffness.
To help stretch the muscles above the knee in the back of the thigh, sit up straight at the front edge of a chair. Extend your right leg out straight, and place your right heel on the floor. Lift your toes up, and flex your foot to deepen the stretch. Keeping your back straight, lean forward from the hips, and lengthen out over the extended leg until you feel a stretch in the back of your right leg. Hold for 5 to 10 deep belly breaths, and then repeat with the other leg. Loosening up the muscles will take pressure off the knee joint, which in turn can reduce pain and stiffness.
Seated Half Lotus Pose
The seated half lotus pose stretches the outer hip and thigh area. Sit up straight with your back against the chair. Place your right ankle on top of your left knee. With your right hand, gently press the right knee down as far as possible without causing pain. Hold for a slow 30-second count, and with each exhale, relax your right hip. Come out slowly and repeat with the other leg.
If knee pain makes this pose too challenging, then just cross your right ankle over your left ankle and let the right knee drop out to the side. This same stretch can also be done lying on the back on the floor.
