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10-Minute Yoga Exercises to Fight Knee Pain


When you suffer from knee pain, twisting and folding your body into a pretzel-like position, you need to do some yoga poses to ease the pain. Because yoga poses help in improving knee health by increasing the strength of the leg, balance, coordination, and stability. It also supports the joint by checking further worsening. Here are some yoga exercises you can do in 10 minutes to fight against knee pain.

Tadasana or Mountain Pose

Tadasana posture works best in relieving knee pain. It keeps the knees equally and engages our leg muscles evenly.

Stand erect with touching big toes and heels together. Engage your lower abdominals by drawing your navel to your spine. Stretch your chest and take deep, full breaths. Do 10-15 breaths. Now bring all your consciousness to your feet and spread the toes and press them to the floor firmly.

Your weight should be centered on the foot, and imagine lifting up from the inner arch, through the ankle up through the knees. Employ your quadriceps muscles and strongly lift up above the kneecaps. Try to bend little the knees when you feel that you are locking them.

Its benefits are so many.  This 10 minute Yoga strengthens thighs, knees, and ankles increase steady breathing and also increases strength, power, and mobility in the feet, legs, and knees. Thus you can be benefitted in easing knee pain by practicing this yoga. 

Mountain Pose

Uttanasana or Forward Fold Variation

Uttanasana teaches how to straighten the legs how to fold forward, with deeply bend your waist. Place your palms on the spherical part of your calf muscles, facing the fingers down towards the heels. Press the calves, and lift your hips upward to straighten the legs. By doing this yoga, try to continue to lift your hips over your heels. Free your neck completely and do this movement for 10 minutes.

The main benefits of this 10-minute yoga include stretching of the hamstrings, calves, and hips and strengthening of thighs and knees. Thus it can help in fighting knee pain.


Utkatasana or Chair Pose

Knee problem patients should consult the doctor before doing this 10-minute yoga to decrease knee pain. Chair Pose or Utkatasana strengthens the hamstrings, quads, and glutes. First touch your feet together and stand. Then bend your knees, and sit on your hips back, by which the weight rests on your heels. Raise your arms upward and try to lift your torso slightly upward. Try to make the curves in your spine, in such a way that your lower back isn’t fully domed or pushed under.

By practicing this 10-minute yoga your spine, hips and chest muscles work promptly. It also tones the muscles of thigh, ankle, leg, and knee and helps in reducing knee problem.


Utthita Trikonasana or Triangle Pose Variation

This yoga pose checks you from more extending of the front knee and helps in creating length on all four sides of the torso. Stand upright against the wall, keeping your feet a leg’s distance apart. Move your left leg toward the wall and curl your feet up the baseboard. Turn your right foot and make an angle by placing a block below your left calf muscle, which will support to bring a micro-bend in the knee. Put your right hand up toward the ceiling and your left hand on your thigh or shin instead on the knee. Press the wall to turn your left ribs toward the wall in front of you and take 10 breaths. Do this on the other side.

The Utthita Trikonasana not only strengthens the muscles in the thighs, hips, and back, but also tones the knees and ankles. People having knee pain can do this yoga to cure the knee problem.

Utthita Trikonasana
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