Practicing yoga is great both for your mental and physical health. I can’t say that o particularly exercise is best for a certain problem … it is actually great for many other problems. It is said that if you want to get rid of any bone pain you have to find your inner peace.
A real fact is that I tried the following yoga poses to get rid of a horrible knee pain, more precisely meniscus tear. These exercises helped me a lot after surgery, because I had to do that, to strengthen the muscles that support the knee. And now I’m fully recovered, walking again without any pain, even wearing heels from time to time.
So take a look over the following yoga poses if you want to get rid of knee pain:
- Kneel on your mat with your knees hips-width distance apart and your big toes touching behind you. Take a deep breath in and, as you exhale, lay your torso over your thighs.
- Try to lengthen your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders.
- Rest your arms beside your legs, with your arms extended out in front of you.
- Stay here for at least five breaths.
First sit on the ground straight thus your spine lies perpendicular with the ground. Now fold your leg in inward direction thus your feet lies one on the other. The legs should be in position like in lotus pose. Now place both of your hands on your knees keeping them in rest position. Now relax your body and mind. Try to inhale in and out. Hold this pose for 30-40 seconds. It is the final pose and it is basically done after the corpse pose.
This pose will help you to release tension in your back and while you inhale and exhale try to focus on your knees.
Step-By-Step Tutorial Here: Youtube
Supported Bridge Pose
- Lie on the floor and bend your knees to bring your feet flat on that mat (place a blanket underneath your shoulders if need be to protect your neck).
- Actively engage your arms, and the soles of your feet as you firm your buttocks (not harden) and lift them off the floor.
- Try to maintain your thighs and buttocks parallel to the floor, keep your knees above your ankles, and lift your chin slightly away from the sternum.
- And now, just breathe deeply.
Supported Chair Pose
Chair pose is typically practiced away from the wall, but that may require more strength than your knees are able to handle at the moment, so use the support of a wall if you need it. Place your feet hip distance apart. Lean your back up against a wall and slide down until your knees and ankles are parallel with each other. You can place your hands on your thighs or reach the arms towards the ceiling. Hold the pose for a few breaths then slide back up. Repeat several times. As your legs get stronger, increase the number of breaths you hold the pose.
Supported Half Moon Pose
Extended Triangle pose stretches the legs, groins, hips, shoulders, chest and spine, and strengthens the feet, ankles and legs. Step-By-Step Tutorial Here: DoYou
Wide-Angled Seated Forward Bend
This yoga pose will help you to relieve pain in the joint area and it is also great to relieve sciatic pain. Step-By-Step Tutorial Here: YogaDivinity