Yoga for Knee Pain

How yoga may help knee discomfort

The knee is a hinge joint that depends heavily on the muscles around it. When the thigh (quadriceps and hamstrings), hip and calf muscles are weak or tight, more load can fall on the joint itself. Many gentle yoga poses work exactly these muscles in a controlled, low-impact way.

Yoga also encourages slow movement and body awareness, which helps you notice alignment, for example keeping the knee in line with the toes. Breathing and relaxation can make it easier to move without tensing up. Research on yoga for knee osteoarthritis has been encouraging for comfort and function, but results vary from person to person and yoga works best as part of a plan agreed with your doctor or physiotherapist.

Possible benefits

• Stronger thigh, hip and glute muscles to support the knee.
• Better flexibility in the hamstrings and calves, which can reduce strain.
• Improved balance and body awareness while standing and walking.
• A calm, low-impact way to stay active when high-impact exercise feels uncomfortable.
• Relaxation that may ease the tension that often comes with ongoing discomfort.

Knee-friendly yoga poses

Move slowly, use a wall or chair for support, and stay within a pain-free range.

1. 01

   Mountain PoseTadasana

   Stand tall with feet hip-width apart and gently firm the thigh muscles without locking the knees. Hold for 5 breaths.

   Tip: Builds alignment awareness in standing.

2. 02

   Bridge PoseSetu Bandhasana

   Lying on your back with knees bent, press through the feet to lift the hips. Keep the knees in line with the feet. 3 rounds of 3–5 breaths.

   Tip: Strengthens glutes and hamstrings without load on the knee.

3. 03

   Supported Chair PoseUtkatasana with a chair

   Stand in front of a chair and bend the knees slightly as if to sit, keeping weight in the heels. Hold for 2–3 breaths, then stand. Repeat 5 times.

   Tip: Only bend as far as is comfortable.

4. 04

   Straight-Leg Raise

   Lying on your back, bend one knee and keep the other leg straight. Tighten the thigh and lift the straight leg to the height of the bent knee. 5–8 slow lifts per side.

   Tip: Works the quadriceps without bending the knee.

5. 05

   Reclined Hamstring StretchSupta Padangusthasana with a strap

   Lying down, loop a strap or dupatta around one foot and gently raise the leg until you feel a stretch behind the thigh. Hold for 5 breaths each side.

   Tip: Keep a soft bend in the knee.

6. 06

   Tree Pose with supportVrikshasana

   Stand near a wall and rest one foot on the ankle or calf of the standing leg. Hold for 3 breaths per side.

   Tip: Never press the foot on the knee joint.

A gentle 15-minute routine

1. 1

   Warm-up (3 minutes)

   Sit on a chair and slowly straighten and bend each knee 10 times, then circle the ankles.

2. 2

   Standing (4 minutes)

   Mountain Pose for 5 breaths, then 5 supported chair squats and Tree Pose with wall support on each side.

3. 3

   Lying down (6 minutes)

   Bridge Pose 3 times, 5–8 straight-leg raises per side, and a reclined hamstring stretch on each side.

4. 4

   Relax (2 minutes)

   Lie on your back with a pillow under the knees and breathe slowly.

Poses to avoid or modify

• Deep kneeling poses such as Vajrasana: sit on a cushion or a chair instead.
• Full squats and deep lunges: keep the bend shallow and supported.
• Twisting with a bent, weight-bearing knee.
• Locking the knees in standing poses.
• Anything that causes sharp pain, clicking with pain, or swelling afterwards.

Frequently asked questions