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Yoga for knee pain relief: Four asanas to strengthen & stabilise your Knee joint | Health and Wellness News

Maintaining robust knees is the key to unlocking a vibrant, active lifestyle. Whether it’s the burden of excess weight, the wear and tear of aging, the grip of arthritis, or the strain faced by athletes, our knees often bear the brunt. Instead of relying solely on surgery, let’s embrace daily practices that promise a ticket to knee longevity. So, here are some simple yoga practices to ensure healthy knees well into your seventies and eighties.

These three asanas directly impact the knees, keeping them exercised, lubricated, and preventing stiffness—a common issue in today’s lifestyle, where long hours are spent sitting at a desk or standing in the kitchen.

Knee Compression:

Sit with legs stretched out, hands resting behind with fingers pointing outwards. Ensure the head and spine are aligned, and the whole body is relaxed. Inhale deeply, squeezing both knee joints, lifting the kneecaps. Hold for a few seconds, then exhale, release, and relax. Repeat for 5-10 rounds.

Knee Joint Bending & Straightening:

Continue sitting with legs stretched. Interlock fingers and place enjoined palms just above and under the right knee, allowing the right leg to dangle. Inhale, straighten the right knee, raising the leg at an angle to the floor. Exhale, bend the right leg, pressing the thigh against the stomach. Repeat for 5-10 rounds. Switch to the left knee and repeat.

Knee Rotation:

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Stay in the base position, supporting the right knee with both hands. With natural breathing, rotate the right leg at the knee in an imaginary full circle. Rotate for 5 rounds clockwise and 5 rounds anticlockwise. Repeat with the left knee.

Sitting Utkatasana:

Sit on haunches, palms under the feet, four fingers under the arch, and thumbs circling the feet. Inhale, straighten the legs, and bend the head forward, bringing it near the knees. Exhale, sit back on haunches, returning to the starting position. Repeat for 5 rounds.

While these practices maintain knee health and strength, it’s beneficial to incorporate a full one-hour yoga routine, including 5 spine-manipulating asanas, 5 minutes of shavasana, followed by 15 minutes of pranayama for comprehensive well-being.

© The Indian Express Pvt Ltd

First published on: 11-11-2023 at 11:25 IST

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