New Delhi: If you have knee problems, it can be difficult to walk and lead a healthy life. If you are recovering from a knee injury or surgery, there are certain yoga asanas that you should avoid. These include standing postures, especially those that require you to support your entire weight on your feet.
Be careful while doing other asanas like Chakrasana, Eka Padasana and Vrikshasana. Himalaya Siddha Akshar, yoga guru, founder of Akshar Yoga Institutes, says, “For people with weak knees or knee pain, yoga has many therapeutic benefits. Practicing yoga poses will help you maintain pain-free mobility, improve your Will help strengthen the legs and strengthen your knees.”
To get relief from knee pain, doing these yoga poses will be beneficial.
Utkatasana – Chair Pose
This can be repeated for 5 sets with a 30 second hold each time.
Join the palms and raise your arms to make Namaste at your heart chakra.
Bend your knees and slowly lower your pelvis.
Make sure your pelvis is parallel to the floor with a 90-degree bend in the knees.
Keep your ankles and knees in a straight line.
Focus your vision towards your greeting.
Make sure that your spine remains straight.
Tadasana (Samasthithi)
Stand with your feet together.
Extend your arms by the side of your body and let them hover without making contact.
Close your eyes slowly.
Relax the body.
Prapadasana (Prapadasana)
Begin in Malasana or Vajrasana.
Bring your feet together to slowly lift your heels off the floor.
Balance your body on your toes and keep your back straight.
Bring your palms together and focus in between your brows.
Keep breathing in this posture for 10-20 seconds.
To come out of this pose, bring your heels down and come back to Malasana.
Repeat for 3 sets.
Dandasana
Sit on the ground, or on the bed as per your comfort.
Make sure your back is straight.
Extend your legs in front of you with toes in a flexed position.
Tighten the muscles of your pelvis, thighs and calves.
Place your palms on the floor near your hips as this supports your spine and relaxes your shoulders.
Hold eight to ten breaths.