Top Two Yoga Asanas for Joint and Knee Pain

by Allayurveda
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The Yogic Way to Get Rid of Knee and Joint Pain

If you are suffering from rickety joints, weak knees or bones, we have some of the best exercises for knee arthritis pain as well as overall joint care. If you are suffering from excessive pain, do consult our doctors.

What are some of the best joint strengthening exercises?

Our expert has honed them down to two low impact yoga exercises for arthritis knee pain or back pain you can do at home. These are Setu Bandhasana and Adho Mukha Svanasana Poses. You can check the video below walking you through these poses below.

Yoga for Arthritic Knee Pain: Setu Bandhasana (Bridge Pose)

The Bridge Pose works on using the muscles around the hamstring, calves, quads and glutes while going easy on your joints. Using your muscles forces the ligaments and muscle tissue around your bone structures to strengthen. It works by balancing the alignments in your body. Here’s how to perform it.

  • From a supine position, take the arms alongside the body – palms facing down to the floor.
  • Again, ensure the backs of the shoulders are firmly on the floor by shrugging them down and grounding them. Maintain that natural curve of the neck away from the floor.
  • Press the feet firmly in to the floor – grounding through the heel, little toe and big toe joints of the foot. There is a tendency for the big toe to lift up off the floor in this posture, so press those big toes down mindfully and keep them there throughout.
  • As you exhale, again ground the shoulders and feet down while engaging the mula bandha.
  • The next inhale – press down firmly into the feet to lift the hips up. Ensure your knees stay over the ankles as you lift up.
  • Stay here for a couple of breaths as you keep the hips level and lifted.

Back and Knee Pain Yoga Exercises: Adho Mukha Svanasana (Downward-Facing Dog)

This pose is great for building on lower back density and strength. It does so by engaging the core and lower back while avoiding knee pain as your knees are mostly straight during the pose. It is also a pose that forces circulation in your system, giving you a feeling of energy. Here’s how to perform it.

  • Brace yourself against a wall, spread your fingers against the wall.
  • Take a few steps backwards.
  • Let your head fall between your shoulders until your torso and legs form a 90-degree angle with the floor.
  • Hold for 5 breaths and gently walk your feet back towards the wall.

Make sure to follow along and feel amazing with these yoga exercises for joint and knee pain.

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