After Kovid-19, more people are complaining of knee and joint pain than ever before. Knee pain, considered a sign of aging, is now afflicting people of all ages. As a result, our other physical activities also start to suffer. Knee pain is relieved with the help of yoga asanas. Yoga asanas not only strengthen the muscles, but also the ankles, thighs, and knees. Learn about yoga asanas that can strengthen your knees and relieve pain here.
Yogacharya Kaushal Kumar explains: “We should incorporate many yoga asanas (how yoga asanas reduce knee pain) into our daily practice. This relieves knee pain tremendously.
Here are 4 yoga asanas to help relieve knee pain
Acharya Kaushal says, “Janu Shirasana, Paschimottana Asana, Tadasana, and Trikonasana provide knee relief.”
1 Janu Shirasana (Head to Knee Pose)
Sit down with your legs stretched forward.
Bend your left leg and keep your heel touching your perineum and your left toes close to your right thigh.
Grasp the sole and thumb with both hands.
Inhale and bend forward as you exhale. Keep your head close to your knees.
Hold your breath and hold this pose for as long as possible. Breathe straight.
Do this by spreading your left leg and bending your right, touching it with your left thigh.
The inhale and exhale movements are the same as before.
2 Paschimottana Asana (Seated Forward Bend Pose)
Sit down with your legs stretched forward. Keep your feet together.
As you inhale, raise your hands above your head, in line with your shoulders, and as you exhale, bend forward.
While bending your body, support the toes of your feet with your hands and touch your knees with your head. Don’t put too much pressure on your body.
Hold this pose for as long as possible, then lift your arms and entire body as you breathe.
Do this movement 5-10 times.
With this asana, the muscles of the waist and buttocks are healthy. Reduce unnecessary belly fat. Eliminate constipation and obesity. People with chronic sciatica or joint pain should not do this asana.
3 Mountain Pose (Mountain Pose)
Stand up straight. Keep a distance of 4-6 inches between your feet. Keep your eyes on the object in front of you.
The fingers of both hands are intertwined.
Now on an inhale, raise your hands above your head.
He stood on tiptoe and looked up at his hands. The palm will be facing up.
Pull the whole body up.
Hold your breath for a while and stay in that position. As you exhale, lower your hands and keep your heels on the ground.
Try to pull yourself up as you do this.
Do this at least 10 times.
It also strengthens the spine.
4 Triangle Pose
Stand up straight. Spread your legs. The distance between your feet should be 2-3 feet.
As you inhale, spread your hands in a straight line at shoulder height, that is, in a horizontal line.
Now leave the breath by bending the right knee slightly. As you exhale, lean your body to the right and touch your toes with your fingers.
Keep your eyes up.
Do this from the other side as well. In this case, the inhalation and exhalation will also remain the same as before.
Pawan Muktasana (wind-relieving pose) can also relieve knee pain, says Acharya Kaushal. Channel cleansing breath and Ujjayi Pranayama (breath regulation technique) are also good for this.