The average age for onset of knee problems is 40 to 50 years in most of the individuals And you know! The discomfort of knee pain extends to our day to day activities like sitting, standing, walking, bending, etc. If we talk about why knee pain occurs, we can see that most of the time the real cause of knee pain is not due to any underlying disease. In most cases, the reason for knee pain is lack of use, injuries, sitting on knees for a prolonged period, etc.

 The major problems associated with knees involves 

• Sprained or strained knee ligament
• Torn cartilage
• Arthritis 
• Knock knees

So if you are searching for some natural ways to eliminate the symptoms of the knee pain and have made up your mind to get some yoga therapy for your knees than read on!

Here I’m discussing the 12 most effective yoga poses to eradicate that discomfort in your knee right now.

1. Heron pose

Heron pose is the modification in the basic hero pose, slightly on the intense side. The pose creates an intense stretch in the hip, thigh, and back area. This modification promotes balance in the body as your one leg is absolutely straight in the air. 

Benefits of heron pose

• Develop balance in the body
• Provide strength in the knees and calf muscles
• Tones your legs and inner thigh region
• Enhance flexibility in the back, thigh, and arms

2. Bound angle pose

This pose is often practiced by the people to correct their knock knee problems. The pose works best as a hip opener and widely recommended to the women in their first and second trimester.

Benefits of Bound angle pose

• Helps to release the stiffness in the muscles in the pelvic region of the body
• Corrects knock knee to a large extent
• Stretch in the inner thigh and hip region promotes flexibility in the muscles.
• This pose strengthens the lower back muscles

3. Bridge pose

Bridge pose is one of the intense poses in yoga to burn your thigh fat. This pose strengthens your thighs, lower back region, and your knee muscles. This pose also helps the practitioner to reduce inflammation in the knees and promotes durability.

 Benefits of bridge pose

• It rejuvenates and energizes the whole back and shoulder region
• Helps to restore joint grease
• Intensify knee strength and promotes longevity
• Tones your thigh, calf, back, and shoulder muscles
• Since the head region is below your knees, it promotes blood circulation in the brain and calms the mind

4. Noose Pose

The noose posture is the squat version of yoga poses. It intensely burns the thigh fat and creates specific pressure on the knees which enhances its load-bearing capacity. The posture also promotes bone density in legs.

Benefits of noose pose

• Opens the chest and shoulder region and promotes flexibility
• Stimulate the leg muscles and burns extra fat from the knees and thighs.
• Tones the digestive system
• Movement in the neck and shoulder region relieves stiffness 
• Improves balance in the system

5. Extended hand to big toe pose

This pose is the variation in the hand to toe pose and focuses on balancing the body on one leg. You can take the support of a chair if not comfortable in yourself. The pose promotes the strengthening of knees and thigs muscles

Benefits of the pose

• The pose initiate stretch in the back of the knee region and reduce inflammation in the area
• It stimulates the leg muscles and promotes flexibility
• Works best to further open your pelvic region and enhance elasticity in the region
• It extends the range of movement of legs and opens up the steps.
• Helps the practitioner to relieve strain in the calf muscles

6. Extended side angle pose

This pose creates direct pressure on the knee of one leg and straightens the other. The posture helps you to find length in your side body and opens up the chest and shoulder region. 

Benefits of extended side angle pose

• Promotes blood circulation in the body and reduce stiffness from the  shoulders
• The spinal twist activates the awareness in the system and promoters flexibility to the spine
• The posture tones your knee and thigh muscles and helps to overcome strain in the legs caused due to heavy weight lifting.

7. Garland pose

Garland pose is one of the easiest yet effective poses that directly hit your knees and lubricates the knee joint. This pose allows you to open your inner thigh muscles a bit more and nourishes your back.

Benefits of garland pose

• Provides a nice stretch in the ankles and lower hamstrings
• Tones your digestive system
• Ideal pose in the prenatal form of yoga
• Improves metabolic rate

8. Half frog pose

Half frog pose is the best pose to create tension in your knees and simultaneously open your hip region. The pose widely opens your chest area and create a stretch in the arms, legs, and calf muscles.

Benefits of half frog pose

• Promotes flexibility in the line of chest, thigh, and ankle
• The pose improves blood circulation in the body
• Enhance the range of your steps and reduce inflammation

9. Half-moon pose

Half-moon pose can enhance your balance and stability in the system if you are seeking. This pose does everything, from enhancing your flexibility to providing that absolute balance from within.

Benefits of half- moon pose

• Tones your abdomen muscles and provide strength
• Improves digestion
• Promotes blood circulation and thus relieve stress

10. Revolveded triangle pose

The posture resembles the form of a triangle in which the body is bent from the sideways. The posture provides length in the sides and opens up the pelvic region. It won’t directly pressurize your knees but helps to relieve muscle strains in the legs.

Benefits of revolved triangle pose

• Widely open your steps and generate balance in the body
• Promotes flexibility of the leg and burn fat from  the inner thigh muscles 
• Helps the practitioner to strengthen thighs and calf muscles and promotes lubrication in the knee joint
• Lowers blood pressure

11. Reclining bound angle pose

This pose is one of the most classic poses of yoga and often performed in between intense yoga posture. This yoga posture is more on the relaxing side in the yoga series and gently release pain in the knees.

Benefits of reclining bound angle pose

• Gently opens up the pelvic region and helps to strengthen the muscles in the region
• Relaxes the mind and generate calmness all around
• Stretch the inner thigh muscles and helps to tone the thighs
• Relieve knee pain with gentle folds
• Beneficial for the women even in their trimesters

12. Reclining hand to big toe pose

This pose not only soothes your knees but also nourishes your back. You can use a yoga band to achieve perfection in the pose. This pose can be performed by seniors with back pain as it helps to release stiffness in the back.

Benefits of reclining hand to big toe pose

• Gently creates a stretch in between your thighs and help to increase your step
• Has a restorative effect on the prostate gland
• Therapeutic to infertility problems
• Relieves mensurational discomfort and backache

It is recommended to always start any yoga practice under the guidance of a verified yoga teacher depending upon your medical conditions. The above yoga poses to cure knee pain are true to my knowledge and are general, I do not take any responsibility in case of any harm caused by performing any yoga posture. The sole purpose of writing the article is to generate yoga awareness and generate motivation to carry yoga with you.