Knee pain is among the most common joint problems these days with normal wear and tear, nutritional deficiency and injury being the main causes of this musco-skeletal issue. Osteoarthritis, one of the most prevalent arthritis, also affects this key hinge joint. Sedentary lifestyle, long working hours and excess weight resulting from unhealthy food habits have been adding to the woes. As knee bears most of the body's weight and helps move the body, keeping it healthy is essential. Once movement is restricted, it has its impact on the mental health and could trigger multiple problems. Since prevention is always better than cure, it is advisable to keep the knees healthy through non-invasive and non-drug measures. Among several alternative therapies, yoga has been preferred choice to keep the knees healthy.
Also Read: Check Out These 6 Common Yoga Mistakes That People Make
In yoga therapy, there are a number of postures that could help the knee healthy and slow down the degenerative process arising out of aging. Yogi Himanshu Joshi, Founder of Himalayan Yoga Association and Bali Yoga School, noted that since excess body weight puts a lot of stress on knees practice of yoga should be supplemented with satvik (a simple vegetarian diet) food that comprises of fruits, leafy vegetables and grains rich in fiber.
He suggests following simple postures to keep knee strong and healthy:
I. Pawanamuktasana (Wind Releasing Pose)
Since joint pain is also caused by gas and acidity, Pawanmuktasana help release the trapped air in joints. As the name suggests Pawan means air and mukta means release. Pawanmuktasana also helps in improving blood circulation.
Steps to do the pose:
- Lie down on the mat with the legs stretched out and hands by the side.
- Inhale and gently fold the legs by the knees.
- The knees should be brought close to the chest and clasped by hands.
- Gently press the thighs into stomach.
- Lift head and neck and place the chin on the knees.
- Take few breaths in this position and then extend your legs.
- Lie down in corpse pose for a minute or two.
2. Vrksasana (Tree Pose)
Vrksasana helps to improve coordination, balance and endurance. It strengthens the bones and ligaments of the feet and tones the legs. The final position of the asana resembles the shape of a tree (Vrksa in Sanskrit) and hence the name Vrksasana. While the asana can help strengthen your knee, it should be avoided in case of arthritis and vertigo.
Steps to do the pose:
- Stand straight and keep your feet at the distance of 2 inches
- Focus on a point in front of you.
- Exhale, hold and bend the right leg then place the foot on the inner side of the left thigh.
- Inhale and extend the arms up and join the palms together.
- Try to hold the position for 10 to 30 seconds and breathe normally.
- Exhale and bring the arms down. Release the right leg.
- Repeat this asana from the left side now.
3. Virabhadrasana I (Warrior I)
Virabhadrasana I is one of the variation of three asanas that helps in strengthening legs, knees, back, thighs, calves and ankles. It also build focus.
Steps to do the pose:
- Stand straight
- Exhale and put your right foot forward around 4 feet away from your other leg.
- With your foot parallel to each other, bend your knee into a lunge.
- Keep your left leg straight behind you and turn your left heel in at 45 degrees.
- Raise your arms above your head.
- Bring your shoulders together, lift your chin and gaze at your hands overhead.
- Hold you pose and then repeat with other side.
4. Trikonasana (Triangle Pose)
In this asana body takes the shape of an triangle with an intense stretch of trunk arms and legs. Trikonasana makes the spine flexible, strengthens calf, thigh and waist muscles and improves lungs capacity. You must avoid doing this posture if you have slipped disc, sciatica, or if you have undergone abdominal surgery.
Steps to do the pose:
- Stand erect and keep your feet apart at the distance of 3 feet.
- Raise both your arms sideways to shoulder level inhaling slowing
- Turn the right foot towards right side.
- Exhale and slowly bend to the right side and place the right hand fingers just behind the right foot.The left arm straight in line to the right arm.
- Turn the left palm forward.
- Turn your head and gaze at the tip of the left middle finger.
- Remain in the posture for 10-30 seconds with normal breathing.
- Inhale, slowly come up.
- Repeat the same procedure from the left side.
By practicing these yogasanas for a period of time, you would be able to protect your knees from various degenerative diseases or lifestyle related wear and tears.
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