10 Yoga Positions For Knee Pain & 8 Acupressure Points For Quick Relief

Yoga is quite well-known for its many health benefits -- whether it’s yoga for the mind, yoga for the skin, for weight loss, etc. But did you know that it could also be a game-changer workout for knee pain? Yes, that's right. With yoga, you may be able to get rid of the frustrating knee pain that makes everything difficult — from getting up off a chair to bending down to pick up a fallen coin. 

Along with yoga, acupressure can also help in the management of knee pain. Acupressure stimulates circulation and aids in healing by applying pressure on specific points in the body to relieve discomfort and improve mobility. This complementary practice can enhance the benefits of yoga and provide a holistic approach to the management of knee pain and support recovery.

In this blog, we will dive into the world of yoga and explore the most effective yoga positions to reduce knee pain. As a bonus, we have also added a list of acupressure points for knee pain so you can have a quick and lasting recovery!

Table of Contents

1. Which Yoga Is Best For Knee Pain? 10 Best Yoga Poses 
2. What Pressure Point Relieves Knee Pain? 8 Proven Acupressure Points 
3. Expert’s Advice
4. The Final Say
5. FAQs
6. References 

Which Yoga Is Best For Knee Pain? 10 Best Yoga Poses 

We understand dealing with knee pain can be a trial to endure, but with these yoga poses for knee pain relief, you can reduce frustrating pain and improve joint flexibility:

1. Mountain Pose (Tadasana)

• By grounding your feet in this basic pose, engaging your thighs, and aligning your body, Tadasana helps improve posture and stability, reducing knee strain. 
• It’s the perfect starting point to build strength and ease discomfort in your knees.

2. Warrior I (Virabhadrasana I)

• This powerful pose engages the quadriceps, hamstrings and calf muscles. 
• It not only helps in building strength but also promotes flexibility in the knee joints. 

3. Child's Pose (Balasana)

• Balasana is a restorative pose that stretches and relaxes the muscles around the knees. 
• The soothing ability of this position is excellent for releasing tension and improving flexibility in the knee joints.

4. Tree pose (Vrikshasana)

• Vrikshasana challenges your stability and engages the muscles around the knees while promoting flexibility. 
• As you shift your weight to one leg and lift the other, it can align the hips and knees as well as reduce tension there.

5. Downward Facing Dog (Adho Mukha Svanasana)

• When you relax in the downward dog pose, you lengthen your spine and stretch your calves. 
• Apart from improving overall flexibility, this pose also provides relief to the knees by promoting proper alignment and weight distribution.

6. Seated Forward Bend (Paschimottanasana)

• The seated forward bend gently stretches the hamstrings, promotes flexibility and relieves tension in the knee joints. 
• Additionally, it also promotes relaxation and helps release tension in the entire lower body.

7. Bridge Pose (Setu Bandhasana)

• This pose will help you strengthen the muscles around your knees and thighs. 
• Setu bandhasana promotes spinal flexibility and also engages the knee muscles. 

8. Cat-Cow Pose (Marjaryasana-Bitilasana)

• This dynamic sequence warms up the spine and engages the knees through flexion and extension. 
• The rhythmic movements of this pose increase joint mobility and relieve tension in the knee area.

9. Pigeon Pose (Eka Pada Rajakapotasana)

• By primarily targeting the hips, glutes and thighs, this pose helps relieve knee pain caused by tight muscles. 
• It also promotes better posture and alignment, supporting long-term knee health.

10. Corpse Pose (Savasana)

• Perfect for ending your yoga sequence, savasana allows your body to relax and relieve tension, including in the knees. 
• By lying flat and focusing on your breath, you encourage overall and mental relaxation, reduce stress, and promote circulation throughout the body.

Also Read: Yoga Positions For Beginners: 35 Poses To Ignite Your Practice

What Pressure Point Relieves Knee Pain? 8 Proven Acupressure Points 

While those yoga poses can be wonderful for alleviating your knee pain, why not take it a step further and try out some acupressure points as well? Here are the most effective acupressure points for reducing knee pain:

Also Read: 7 Acupressure Points for Breathing Difficulties | ToneOpFit 

Expert’s Advice

Many people use yoga to increase physical activity and enhance their mental well-being, but it can also be used to relieve body pains. However, as an expert, I recommend that you also engage in other low-impact exercises like walking or swimming to keep the knee joint active and mobile while strengthening the surrounding muscles. 

You should also add anti-inflammatory foods like turmeric, ginger, fatty fish, green tea, etc., to reduce knee pain. You can also take ToneOp Care’s Turmeric, Ginger, & Garlic Capsules to reduce inflammation.

Health Expert

Lavina Chauhan

The Final Say

For those dealing with different kinds of bodily aches like knee pain, yoga can be a valuable tool for relieving it and also improving flexibility. If you incorporate the yoga poses and acupressure points shared above into a regular exercise routine, you'll be able to strengthen the muscles around the knees, increase flexibility, and promote overall joint health to live a pain-free life!

FAQs

1. How can yoga help with knee pain?

Yoga helps with knee pain by improving flexibility, strengthening surrounding muscles, enhancing joint stability, and reducing strain on the knees.

2. How can I strengthen my knees with yoga?

You can strengthen your knees with yoga by practising poses that target the quadriceps, hamstrings, calves, and hips, improving overall knee stability and support.

3. How can I overcome knee pain naturally?

You can overcome knee pain naturally by incorporating stretches, strengthening exercises, anti-inflammatory foods, and practises like yoga or acupuncture to improve flexibility and reduce inflammation.

References 

• https://www.physiotattva.com/blog/best-yoga-poses-for-knee-pain-relief
• https://www.medicalnewstoday.com/articles/326414#summary
• https://atmabodhwellness.com/10-yoga-poses-to-relieve-knee-pain/
• https://mydoctor.kaiserpermanente.org/mas/article/acupressure-for-knee-pain-2162486
• https://www.physiotattva.com/blog/6-effective-acupressure-points-for-back-pain-relief
• https://blog.osim.co.uk/pressure-point-for-knee-pain/

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