Bridge pose<\/strong><\/p>\n\n\n\nTo practice, this yoga\npose lies down on your yoga mat and bend your knees and bring your heels close\nto the hips. Extend your arms on either side and keep them. Now press your feet\nfirmly on the mat and lift your hips off the floor as you exhale. Engage your\nglutes while lifting and you can interlock your finger underneath your back to\ngive you a nice lift. Stay in the pose for 20 to 30 second and then gently\nrelease.<\/p>\n\n\n\n
Benefits: The bridge\npose helps in aligning your knee properly and strengthen your back, glutes and\nhamstring muscles.<\/p>\n\n\n\n
Chair pose<\/strong><\/p>\n\n\n\nStand in Tadasana with\nyour feet hip-width apart and chest lifted. Slowly bend your knees and sit back\nas if you are sitting on an imaginary chair. Slowly lift your arms above your\nhead while keeping your chest lifted and make sure that your weight should be\non your heels not on your toes and keep breathing.<\/p>\n\n\n\n
Chair pose is one of\nthe best yoga poses that strengthens your hamstring, quadriceps and abductor\nmuscles and also increases the blood flow to the lower region of the body that\nhelps you with the fluidity of the movement.<\/p>\n\n\n\n
Garland pose<\/strong><\/p>\n\n\n\nStand in Tadasana and\nthen widen your feet to mat width apart. Now bend your knees and lower your\nhips to come down into a deep squat. If you want to turn your toes out you can\ndo it but do not overdo it. Keep your spine straight and chest lifted. Bring\nyour arm inside and bend your elbow and bring your palm into a Namaste\nposition. Keep pressing your arms to your thighs and thigh to your arms and breathe\ndeeply. Stay in the pose for at least 5 to 6 breath and then gently come into a\nforward fold or gently straighten your legs.<\/p>\n\n\n\n
Garland pose or\nMalasana make your legs strong and lean while strengthening your thighs, knee\nand ankle. Also the garland pose or yogic squat helps in excreting your body in\nan easy way that keep your body clean and free from toxins.<\/p>\n\n\n\n
Triangle pose<\/strong><\/p>\n\n\n\nStand taller and widen\nyour feet according to your comfort. Turn your left foot outward at the 90\ndegree and right foot inward. Balance your weight equally on your both legs and\nyour feet should be firmly pressed on the ground. Inhale and as you exhale bend\nyour body to the left from your hips. Keep your hips straight and allow your\nright hand to come up in the air and your left hand on the ankle. Keep your\nchest and pelvis wide open and breathe deeply. To release inhale straighten\nyour feet and bring your arms back and repeat to the other side.<\/p>\n\n\n\n
Benefit<\/p>\n\n\n\n
Triangle pose helps in\nstrengthening your thigh muscles and quadriceps that strengthen your knees. It\nalso helps you to lose weight and lessen the pressure on the knees which can be\ncaused due to excessive weight.<\/p>\n\n\n\n
Butterfly pose<\/strong><\/p>\n\n\n\nSit on your yoga mat and stretch your legs in front of you.\nBend your legs from knees, bring your soles of the feet together and keep your\nspine straight. Breathe and move your thighs up and down like a butterfly. Keep\nyour sitting bones rooted and with every flap you will feel a release in your\nhips, thighs and lower back.<\/p>\n\n\n\n
It helps in relieving tension your hips, quadriceps and\nglutes muscles and stretches your inner thighs. It also improves the\nfunctioning of abdominal organs, kidneys and bladder.<\/p>\n\n\n\n
Warrior II<\/strong><\/p>\n\n\n\nStand tall and widen your legs at least 3 to 4 feet width\napart. Now turn your right toes outward and left toes inward making an angle of\n90 degrees. Now bend your right knee till your knee comes directly over your\nankle. Inhale and open your arms. Stay in the pose for at least 7 to 8 breath\nand then repeat it with another leg.<\/p>\n\n\n\n
Warrior II is the best and the safest yoga poses for the\npeople who are suffering from knee pain as it helps you to stretch and\nstrengthen the knee while stabilizing it.<\/p>\n\n\n\n
Supine Pigeon pose<\/strong><\/p>\n\n\n\nLie down on your back with your knees bend. Bring your right\nknee closer to your heart and cross your right ankle over your left thigh. Now\ninterlock your both arms behind your left thigh and raise your left foot of the\nmat. Keep your back, shoulder and head intact on the mat and breath. Stay in\nthe pose for at least 8 to 10 breath and switch to the other leg.<\/p>\n\n\n\n
Supine pigeon pose open your hips, glutes and quadriceps\nmuscles.<\/p>\n\n\n\n
Hero pose<\/strong><\/p>\n\n\n\nStart with a tabletop position and began to kneel down on\nthe mat with your knees directly under your hips. Bring your knees together and\npull your calm muscles towards the sides that will widen the gap between your\nfeet. Now press your hips between the ankles and straighten your back. Hold the\npose for 5 to 6 breaths.<\/p>\n\n\n\n
Hero pose is one the best yoga pose to relieve pain though\nit can be pretty intense so one can start with a blanket to sit on.<\/p>\n\n\n\n
Locust pose<\/strong><\/p>\n\n\n\nLie down on your belly with your arms extended beside you.\nPut your arms underneath to support your body and inhale. As you breathe in\nlift your legs and head towards the ceiling and hold it without twisting your\nhips. As you exhale bring your legs down gently.<\/p>\n\n\n\n
It stretches your hamstrings, calf muscles and overall legs\nmuscles also strengthen shoulder and arms.<\/p>\n\n\n\n
Crocodile pose<\/strong><\/p>\n\n\n\nLie down on your stomach and fold your elbows with your\nfingers facing upwards. Keep your elbows shoulder apart. Stretch your legs with\nyour toes pointing outwards and raise your shoulder and head. Keep your neck\nstraight and fix your gaze ahead and place your chin in your palm. Stay in the\nasana, breathe deeply and relax your muscles. As your breath feel the relaxation\nin your body.<\/p>\n\n\n\n
Crocodile pose stretches the entire legs muscles which give\nyou relief from the knee pain. <\/p>\n","protected":false},"excerpt":{"rendered":"
Knee pain sounds a very minor problem but it is a very acute problem and very common in today\u2019s lifestyle.<\/p>\n","protected":false},"author":1,"featured_media":802,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[335],"tags":[364,410,333,331,328,432,433,14,256],"_links":{"self":[{"href":"https:\/\/www.yogateachertrainingrishikesh.com\/blog\/wp-json\/wp\/v2\/posts\/801"}],"collection":[{"href":"https:\/\/www.yogateachertrainingrishikesh.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.yogateachertrainingrishikesh.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.yogateachertrainingrishikesh.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.yogateachertrainingrishikesh.com\/blog\/wp-json\/wp\/v2\/comments?post=801"}],"version-history":[{"count":1,"href":"https:\/\/www.yogateachertrainingrishikesh.com\/blog\/wp-json\/wp\/v2\/posts\/801\/revisions"}],"predecessor-version":[{"id":803,"href":"https:\/\/www.yogateachertrainingrishikesh.com\/blog\/wp-json\/wp\/v2\/posts\/801\/revisions\/803"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.yogateachertrainingrishikesh.com\/blog\/wp-json\/wp\/v2\/media\/802"}],"wp:attachment":[{"href":"https:\/\/www.yogateachertrainingrishikesh.com\/blog\/wp-json\/wp\/v2\/media?parent=801"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.yogateachertrainingrishikesh.com\/blog\/wp-json\/wp\/v2\/categories?post=801"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.yogateachertrainingrishikesh.com\/blog\/wp-json\/wp\/v2\/tags?post=801"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}