When your body is breaking with joint pains and knee aches, the last thing you might want to do is yoga, right? Well, research reveals that there are several yoga moves that can highly effective in preventing knee ailments, along with enhancing knee health.

Yoga is highly beneficial for enhancing the strength of your leg and body muscles, along with improving your overall balance, agility, stability, flexibility and coordination. You see, as the muscles and joints begin to fortify and strengthen, it gets harder to hurt them and cause them pain.

Yoga with adriene back pain
Credit: MedMD

We are going to share 7 immensely beneficial yoga poses with you, which will help you fortify and strengthen your hamstrings, glutes and quads, along with providing additional support to your joints in order to stabilize the knees and make sure no deterioration takes damages your muscles or joints. Just be sure to hold every pose for at least 10-15 seconds in order to experience positive results.

Here, take a look:

1. Child’s Pose Variation

Most patients tend to experience more harm than good due to moves that require deep flexion or hard knee-bending stretches as such moves tend to worsen the pain of the joints. But child’s pose happens to be a very supportive variation that doesn’t require you to bend your knees too deeply.

You begin by bringing your big toes together so that they touch each other, as you open your knees wide enough to tuck in your torso in between your inner thighs. Take a towel or a rolled blanket and place it right behind your knees. Now, fold yourself forward and place your forehead on a block. Then, stretch your arms towards the front of your body and your yoga mat, and make sure both your hands are widened at a shoulder-width distance so that you can easily stretch both sides of your torso.

Hold this pose for at least 15 minutes. If you want to protect your muscles with heavier padding, just place some more blankets or towels beneath your knees.


  1. Dr. When I 10 yrs. Old playing cricket sunddenly twist knee, not affordable to cure, now I m 50 yrs. Old without any treatment, every physical activity going very smoothly, only found little bit slow growth in right thai,( from part of knee to thai) need extra power as compare to left thai, for example motor cycle kick, when I kick with right leg need extra strength, so my question is how to improve and solve this problem ?


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