5 Most Yoga Poses For Strenghtening Knees

Strengthening KneesKnee pains are a common feature, mostly with the elderly, but not very rare with the young and the middle-aged persons. Knee problems due to inflammation, osteoarthritis, rheumatoid arthritis, cartilage injuries, ligament injuries, tendon injuries, and uric acid deposits cause chronic discomfiture in many people.

Knees can be strengthened to endure pains and alleviate them by performing exercises, especially yoga exercises, which not only weaken the knee problems, but also contribute towards addressing the internal causal factors of the pain, effectively.

Yoga Exercises For Strengthening The Knees

Supported Virabhdrayasana (Supported Warrior Pose)

Supported Virabhadrayasana is another pose that strengthens the knees by stretching the associated muscles while the knee is bent. This exercise is performed by standing straight against a wall and pushing it with the hands, as though you intend to push it away from yourself.


Place your right foot forward and your left foot backwards, about 1-3 feet away from it. Bend your right knee at right angles, while the left leg gets stretched. Remain in this position, breathing normally, for 2-3 minutes and repeat the exercise.

Supported Utkatasana (Supported Chair Pose)

Utkasana is a yoga pose that makes you look as though you are seated on an imaginary chair. Hence, this asana has been christened as the Chair Pose in English. Supported Utkatasana is performed by squatting in the Chair Pose while taking support from the wall. To perform this exercise, stand erect with your feet slightly apart, against a wall.


Now, slowly exhaling, slide down the wall till you attain a seated position. Remain in this position, breathing normally, for a couple of breaths, and rise up to the normal position, slowly exhaling. This pose stretches the knees, which are strengthened, when this exercise is performed consistently.

Setu Bandasana (Bridge Pose)

Setu Bandasana makes the practitioner assume the shape of a bridge. It is an excellent exercise for strengthening the knees, thighs and back as it involves intense stretching of the muscles of these regions. To perform this exercise, lie down straight on the floor, with your feet slightly apart.

Setu Bandasana

Rest your soles on the ground and press them down, while you gradually rise upwards by lifting your pelvis and tailbone. Raise your hips and back till they are no more in contact with the ground. Your body should be resting on your neck, shoulders, head and soles. Rise up, till your body forms an arc. Remain in this position for 2-3 breaths and repeat the exercise as many times as you can, without straining yourself.

Janu Naman (Sivananda Knee Bending)

Janu Naman is a yoga exercise that stretches the muscles of the thighs and relieves the pressure on the knees. To perform this exercise, sit on the floor with both legs extended in front of you. Bend the right knee while keeping the left leg straight.

Janu Naman

Pull the bent knee towards your chest, exhaling. Assume normal breathing and remain in this position for about 30 seconds. Gradually, straighten your right knee and bring it back to the straight leg position. Repeat the exercise with the left leg.

Assisted Supta Padungusthasana (Reclining Big Toe Pose)

The Assisted Supta Padungushthasana is a simple exercise to perform. It is specially recommended in the case of knee injuries, sciatia and back pain. To perform this exercise, fix a strap on the arc of your right foot and hold the ends of the strap with your hands (the strap should have long ends).


Lie down in a supine position with the ends of the strap in your hands and gently pull them towards yourself. Your right foot will slowly rise till your entire leg becomes perpendicular to your body. Remain in this position for 20-30 seconds.  Slowly, lower the right leg to the supine position, and repeat the exercise with your left leg for as many times as you wish to.
