Yoga Poses for Arthritis in Knees

Have you been experiencing knee pain? Arthritis, osteoarthritis, and the general wear and tear of daily life cause joint and knee pain for many people. Although yoga poses may seem complicated at first, they are an effective treatment for stress. It is crucial to use proper form when performing yoga postures. Practicing yoga poses for arthritis in knees while maintaining a cautious pace can yield positive results.

Here are the best yoga poses for arthritis in knees to strengthen and help minimize knee pain:

Triangle Pose

Yoga’s Triangle Pose is a great way to work those inner thighs and feel a nice stretch simultaneously. To achieve the triangle pose, step your feet apart until they are parallel to your back, then turn your right foot so that it is perpendicular to the mat’s edge.

While resting both feet on the ground, adjust your right leg to activate your inner quad and lower legs. Your right knee must be aligned with your hip and ankle.

It is necessary to line up the right knee with the right ankle and hip to access the right arm’s left portion of the body. As you reach up with your left side, keep your core engaged by placing a block under your right hand for support. Breathe in and out gradually. It is recommended to carry out the steps once again. This is one of the best yoga poses for arthritis in the knees. 

Chair Pose

You can build muscle in your thighs by sitting in a chair. You can give your knees more stability if you train your thighs to be strong. Initially, bring your feet together. Throw your arms up and out to the side of your head. If you want to squat, do it slowly. When descending, squeeze your thighs together.

As a result, you’ll find yourself sitting at a slight incline. While maintaining this yoga position, take several slow, deep breaths. The next step is to get back on your feet.

Supported Half Moon Pose

Balanced Half Moon Pose is also known as Supported Half Moon Pose. It helps strengthen the muscles that keep the knee stable, which is beneficial. Finding a free wall and a block to lean against is the first order of business. Then, facing the wall, rotate your right foot counterclockwise. Check that your foot’s sole is perpendicular to the wall. Then, hold the block in your dominant hand and kneel on your right leg. Put your weight onto your right foot so that your body is balanced.

Place the block under your right foot’s ball and use your right hand to exert pressure to stretch your right arm and leg. Turn your upper left side upward until your back is flush against the wall behind you.

The left leg needs to be perpendicular to the ground, and the left arm needs to form a straight line with the right. Try to maintain this stance for at least a few seconds, taking a few deep breaths before increasing the time as your strength improves.

Supported Bridge Pose

The yoga position, known as “Bridge Pose,” involves bringing the knees together to strengthen the lower body, back, and hip flexors. The first step is starting in a flat, back position with your knees bent. When you’re ready, put your feet down and bend your knees. Set a block on the floor horizontally and spread your feet hip-width apart.

This will keep everything steady if you push the inside and outside edges of the feet and the heels. After that, push your lower back into the surface while drawing your belly button toward your spine. Keep your tailbone tucked in and your bottom lifted off the ground as much as you comfortably can without losing your alignment.

One way to open up the chest is to roll the shoulders under and interlace the fingers. After a few seconds or breaths, let your upper back fall to the floor and relax. The next step is to slowly let the middle of your backdrop to the floor, followed by your lower back and tailbone. For best results, you should perform this maneuver multiple times.

Mountain Pose

If you suffer from knee pain, try this yoga position to realign your muscles and feel relief. Putting your feet close together is the first order of business. Lift yourself using your abs and feet. Spread your weight as you press on the floor to activate your calf muscles. Feel the tension and squeeze your abs by utilizing your quadriceps and rotating your thighs.

Put your ankles and hips on top of each other by gently pulling your shoulders back and down while raising your chin to align with the floor. As you hold this position, count to ten and focus on relaxing your facial muscles and any other tense muscles.

Child’s Pose

You can increase the intensity of this mild knee stretch by bringing your bottom closer to your heels. Put a blanket under your knees for instant warmth and protection. Next, get down on your hands and knees, ensuring your feet are together, your toes are out, and your knees are wide enough apart that your belly button can rest comfortably between them.

You should be lying on your back with your knees bent and your feet flat on the floor. Ten breaths is a good starting point, but you can hold the pose for longer as your flexibility improves.

Wide-Angle Reclined Forward Bend

The back, hip, inner thigh, and groin are all wonderfully stretched in the Wide-Angle Reclining Forward Bend. The first thing you need to do is spread your legs as wide as you can while still being comfortable. Then, put your hands on the floor and flex your feet to activate your leg muscles. Maintain a long, straight spine at all times. Ten deep breaths in this position, and then bring the knees into the chest.


If you suffer from weak or painful knees, you shouldn’t let it stop you from exercising because these Yoga poses for arthritis in the knees can help. It’s essential to warm up before a yoga session to increase flexibility and range of motion and decrease the risk of injury.

Yoga is a great way to build strength and can be an important part of your mental health, so don’t leave it out of your workout routine. Remember that developing a solid yoga practice takes time. With practice and dedication, you can become a yogi. Also, remember that discomfort indicates the need for a change or a halt in the yoga poses for arthritis in the knees.