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Here are 3 yoga poses to relieve joint and knee pain:
1. Balasana (Child’s pose)
Child’s pose is the most basic and relaxing yoga pose. While it is best known for relieving back pain, the benefits of performing this yoga pose for joint pain are overwhelming.
Here’s how to perform this pose:
- Get down on your knees.
- Begin by leaning forward and sitting on your heels with your body flat on the ground and your forehead on the floor.
- Put your arms overhead with palms on the floor.
- Breathe slowly and deeply, and pressure the belly against the thighs.
- Hold a stretch along your entire spine for 1 minute.
- Come to the seated position and relax by placing your palms under the shoulder.
2. Makara adho mukha svanasana (Dolphin plank pose)
This yoga pose prevents osteoporosis and lowers the risk of severe joint pain in cold weather. It will also help to strengthen your arms, core muscles, abdomen, chest, lower back, and legs.
Here’s how to perform this pose:
- Get into a downward-facing dog position and shift your weight to your arms.
- Lower your arms slowly until your elbows touch the floor. Place your hands on the ground.
- Maintain your balance by keeping your gaze on the floor and keeping your back and knees straight.
- Inhale and exhale while holding the pose and keeping your core engaged.
3. Setu Bandha asana (Bridge pose)
The bridge pose strengthens the knee joints and may be beneficial to those suffering from osteoporosis. It also energizes your back, glutes, and quadriceps.
Here’s how to perform this pose:
- To perform the bridge pose, lie on your back and bend your knees.
- Keep your legs and feet parallel and hip distance apart.
- Bring your feet closer to your buttocks and gradually raise your hips.
- Join your hands behind your back. Maintain a firm grip on your heels and raise the back of your thighs and the bottom of your buttocks higher.
- Hold the pose for 30-60 seconds.
- Exhale, then lower your body to the ground.
