To strengthen the knees, practise these 5 yoga postures daily, you will get the benefit

Regular practice of yoga not only keeps a person physically and mentally healthy and fit but also keeps them away from many diseases. Seeing the power of yoga, today people all over the world are adopting it. With regular practice of yoga, you can also get rid of complex problems of the body. There are many forms of yoga and all of them have their own benefits. Today, through this article, we will tell you about the yogasanas considered beneficial for knees. In today’s era, due to an unbalanced diet and lack of physical activity, many people have to face problems related to the knee. The problem of knee pain and arthritis is considered to be the most common problem. There is only one reason for all this, weak knees. To keep the knees strong and healthy, you regularly practise these Yoga Poses to Strengthen Your Knees, let’s know about these yoga asanas. Join 200 hour yoga teacher training Rishikesh for the best in your career and health.

5 Yoga Asanas to strengthen the knees:

In today’s time, many people are suffering from the problem of knee pain, arthritis or osteoarthritis. There can be many reasons behind this like stress in everyday life, and an unbalanced diet. But if you want to avoid these problems, then start practising these yoga asanas beneficial for knees from now on.


To strengthen the knees, practise these 5 yoga postures daily, you will get the benefit

1. Utthita Hasta Padangusthasana

In today’s lifestyle of stress and tension, the regular practice of yoga gives many benefits. Regular practice of Utthita Hasta Padangusthasana is considered very beneficial for all the problems of life. You can strengthen your hands, feet thumb and knees along with stress and tension by practising it regularly. This asana is done standing up and is considered very useful for the feet and knees. This yoga asana also contributes a lot to making the body balance.

Method of practising Utthita Hasta Padangusthasana:

  • Go to a clean and ventilated place to practise Utthita Utthita Hasta Padangusthasana.
  • Now stand in the posture of Tadasana with the help of a yoga mat.
  • After this, while pulling the breath inwards, bend your right leg from the knee and bring it near the stomach.
  • Now place your left hand on your waist and hold the right toe with your right hand.
  • After this, while extending the right leg forward, straighten the leg as much as possible.
  • And while exhaling try to take the knee up to the head, now take your right leg towards the outside.
  • Now while turning the head to the left, keep an eye on the shoulder and after staying in this position for some time, come back to the normal position.
  • Now do the same process with the other leg.


To strengthen the knees, practise these 5 yoga postures daily, you will get the benefit

2. Padmasana or Lotus Pose

Padmasana is practised while sitting. The benefits of Padmasana are many for health, but it is very beneficial for the spine legs and knees. Padmasana is also practised for meditation. This asana is considered the most suitable for any sadhana or meditation process. Thighs, ankles, knees and feet get a lot of benefits with regular practice. The practice of Padmasana is also considered beneficial in making the body flexible and healthy. This asana can be practised easily.

How to practise Padmasana:

  • The practice of Padmasana is very simple and easy.
  • To practise Padmasana, first of all, sit in a clean and ventilated place with the help of a yoga mat.
  • Now bend your right leg at the knees and place it on the left thigh.
  • After this, bend the left leg and place it on the right thigh.
  • Keep the feet on the soles of the feet.
  • In this posture, keep the bones of the spine straight and place both hands on the knees.
  • Staying in this position, take the breath in and out with ease.


To strengthen the knees, practise these 5 yoga postures daily, you will get benefit

3. Baddha Konasana or Cobbler Pose

The practice of Baddha Konasana is considered extremely beneficial to strengthen the knees and feet. This asana is very easy to practise and can be practised at any age. This asana is beneficial for the feet, knees and hips. By doing this regularly, the circulation of blood in the body also happens in a smooth way. Although the benefits of practising Baddha Konasana are many, it is especially beneficial for the muscles and joints of the legs and hips.

How to do Baddha Konasana:

  • To practise Baddha Konasana, sit on a yoga mat.
  • After this, while exhaling the breath, bend the legs from the knees.
  • Take the heels of both feet towards the bottom of the stomach.
  • Now pull both knees down.
  • Hold the toe of the right foot with the thumb and finger on the left.
  • While practising this asana, keep the spine straight.
  • Stretch by applying slight pressure on both the thighs.
  • Stay in this position for about 5 minutes and then come back to your normal position.


To strengthen the knees, practise these 5 yoga postures daily, you will get benefit

4. Natarajasana

The practice of Natarajasana is a little more difficult than the yoga asanas mentioned above. In yogic science, it is called medium-grade yoga. Before practising this, you should have mastered many other basic yoga asanas. The legs, thighs, lower abdomen and ribs as well as the shoulders are greatly benefited by the practice of Natarajasana. Although the benefits of the regular practice of Natarajasana are many, its regular practice is especially done to improve the muscles of the legs and lower abdomen. With regular practice, the problem related to the bones of the spine also ends.

How to do Natarajasana

  • To practise Natarajasana, stand on a yoga mat in a clean and ventilated place.
  • After this, while pulling the breath inwards, move the right leg backwards and hold the ankles with the right hand.
  • Now try to pull the leg backwards.
  • After this, move the left hand towards the front and remain in this position for 20 to 30 seconds.
  • While practising it, maintain the balance of the body, in the beginning, practice it only under the supervision of an expert.


To strengthen the knees, practise these 5 yoga postures daily, you will get benefit

5. Malasana or Squat Or Garland Pose

Along with strengthening the knees, regular practice of Malasana is beneficial for many problems related to the back. Regular practice of this asana is considered very beneficial for the back muscles. Regular practice of this gives great benefits to the legs, knees, lower back and back.

How to practise Malasana:

  • To practise Malasana, stand up straight.
  • Now come in the posture of Tadasana.
  • After this, while pulling your stomach inwards, pull the spine upwards.
  • Bring both hands towards the front and keep them in the posture of the pranam.
  • Inflate the chest while breathing in.
  • Exhale and sit down.
  • Now after sitting, take the knees outwards.
  • Taking the thighs outwards, brings the body to the centre of the body.
  • Keep the elbows of the hands on the inner side of the thigh.
  • After staying in this pose for a while, come to the resting position.

Regular practice of these yoga asanas will strengthen your legs and knees. Regular practice of them should also protect you from all the diseases related to feet and knees. Initially, it should be practised under the supervision of an expert.