Yoga Poses for Bad Knees
One of the great things about yoga is that it’s accessible to everyone! No matter your age, injuries, or physical disabilities, yoga is for all; it’s just about finding the right practice and poses that suit you best. Many people believe that if they have a previous injury, they can’t practice yoga anymore, but that is simply not true. Below, I have devised a list of yoga poses to practice for those with injured or bad knees. This way you can get your inner yogi on without being in pain. And who knows, they might even help reduce pain or agitation in your knees while you’re at it!
This pose is great for those who experience discomfort in their knees, because you don’t even have to bend your knees in this one! Stand with your knees straight and step out your right leg until your legs make a triangle shape. Your left foot should be facing forward and your right foot should be pointed to the right. Raise your left arm straight above your head and bend your body to your right leg, keeping the lower half of your body still. Place your right hand on your right foot, or as low as you can get. You should feel a stretch in your hamstrings and calves. Hold for 10 seconds and repeat on the other side.
If you’ve never heard of the half pigeon pose before, it’s a simple one. Get on the floor and bend your right leg inward, so your knee is facing ahead at a slight angle and your foot is pointed towards your body. Bring your left leg back, straightening it all the way with your toes facing the floor. Place your hands on either side of your body with your hips lifted off the floor, and keep your back straight. You should feel a stretch in your hamstrings and quads. Hold for thirty seconds and switch sides.
Peaceful Warrior Pose
This one might seem a little difficult if you experience knee pains, but there are variations that you can make to complete this pose without any pain! Step your right leg out into a lunge pose. Depending on your comfort, bend your knee as much or as little as you like. Then, raise your right arm in the air and bend your body slightly to the left, supporting yourself on your straightened left leg with your left arm. Arch your back and right arm as much as you feel you can, and hold for 20 seconds. When you’re done, straighten your back, bring your arm down, and repeat on the other side. You should feel the stretch in your hips and quads.
While practicing yoga can be a great way to help alleviate knee and joint pain, you should always consult with your doctor before practicing yoga to prevent further injury.