8 yoga poses to strengthen your knees

Whether you walk, run, stand, sit or get up, your knees play a major role and need to be strong. Imagine getting weak knees while working out in a gym or losing your balance while standing up! The right exercise is important to build strength. Consistent yoga practice can help you with stronger knees. All you need to do is know the right yoga asanas to strengthen your knees. Let’s see how yoga can be good for your knees.

Knees literally take a lot of stress away, and they take a lot of stress away! So knees need to be kept healthy, restored, repaired and rejuvenated, says Dr Mickey Mehta, a world-leading holistic health guru and corporate life coach.

Yoga for stronger knees

Yoga has some asanas to relax and strengthen the knees. Here are some:

1. Virabhadrasana

The warrior pose works eccentrically on the hamstrings and quadriceps and concentrically on the back leg. It strengthens, builds stability and balance of the knee muscles, says the expert.

How to do that

• Stand with your feet wide apart and turn your right foot outward.
• Bend your right knee while holding it above your ankle.
• Extend your arms, which should be parallel to the ground.

Try these yoga asanas for stronger knees. Image courtesy: Adobe Stock

2. Trikonasana

A powerful vastus lateralis (the outer part of your quadriceps) and a much weaker, underused vastus medialis (the inner part of your quadriceps) are common problems in people with knee injuries or weakness. The trikonasana yoga position will strengthen the muscles that support the inner quad. It can stretch and strengthen the muscles around the knee.

How to do that

• Stand with your feet apart, with one foot pointing outward.
• Flex your hip to reach your hand toward your shin or the floor.

3. Utkatasana

It engages the quadriceps, which support the knee joint. It transfers the body weight to the hip sockets and reduces knee pressure. It also helps strengthen your hamstrings and quads.

How to do that:

• Stand with your feet together, bend your knees and lower your hips.

4. Vrikshasana

When it comes to building the muscles that help the knees, balance poses can be great. It strengthens the muscles around the knee, says Dr. Mehta.

How to do that:

• Stand on one leg and keep the sole of your other foot on the inside of your thigh.

5. Salabhasana

It strengthens the muscles in the lower back and legs and indirectly supports the knees.

How to do that:

• Lie on your stomach while lifting both your legs and upper body.

6. Supta Padangusthasana

Supta Padangusthasana helps stretch the muscles in the inner thighs, hamstrings and calves. It is very beneficial for knee and hip pain.

How to do that:

• Lie on your back, lift one of your legs and hold your big toe.

7. Setu bandhasana

It strengthens the gluteal muscles, which indirectly help support the knees. Also called the bridge pose, this yoga asana helps your knees align properly. It also strengthens your back, glutes and hamstrings.

Outdoor yoga
Do sukhasana to strengthen your knees. Image courtesy: Adobe Stock

How to do that:

• Lie on your back while bending your knees and lifting your hips.

8. Sukhasana

Leg strengthening and zitasanas are good for the knees, it makes your knees flexible.

How to do that:

• Simply cross your legs and gently place them in front of each other, sitting with both feet tucked into your thighs.

Before deciding to do this yoga asana, people with recent knee injuries should be careful.

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