5. Extended Triangle Pose
This pose stretches the muscles behind your knees. Just make sure not to lock your front knee to avoid injury.
- Stand tall and face the side of your mat.
- Keep your feet as far apart as possible.
- Turn your torso toward the left and point your left toes towards the left as well. Keep your right toes facing the side of your mat.
- Bend at the left hip, bring your left hand to your left ankle and your right arm towards the ceiling.
- Extend your left knee but do not lock it.
- Face the ceiling and hold for 10 breaths.
- Return to the starting position and repeat on the other side.
6. Garland Pose
This pose engages your core, back muscles, ankles, groin, and knees.
- Stand tall with your arms to the side and your feet at hip’s width apart.
- Bend your knees and lower your hips into a deep squat.
- Separate your thighs so they are slightly wider than your torso, keeping your feet in their original position.
- Make sure to keep your knees and ankles in a straight line and your back straight.
- Support your heels with a folded blanket if needed.
- Bring your arms in front of you, resting your arms inside your knees and your hands in a prayer position.
- Relax your shoulders and keep your back straight.
- Hold for five breaths. To release, bring your fingertips to the floor, and slowly return to the starting position.
7. Half Frog Pose
This backbend is a little advanced, so make sure to work your way up to it by practicing the other poses on this list first. It stretches the muscles at the front and sides of the knees.
- Lay on your belly with your legs straight and your arms on your side.
- Rest up on your forearms and bring your chest up off the ground.
- Come up onto your hands to lift your pelvis slightly off the ground.
- Walk your left hand backward and grab your left foot. Bring the left heel to your left glute.
- Hold for a few seconds. Do not hold if you feel any pinching or pain in your lower back.
- Release your left foot. Rest for a few breath, bringing your chest to the ground if you need to, and repeat on the other side.
8. Half Moon Pose
This pose is a great way to stretch and strengthen the muscles and ligaments on the sides of each knee.
- Stand tall with your feet at hip’s width apart.
- Extend your arms out to the sides at shoulder-height.
- Widen your stance so that your wrists are above your ankles.
- Rotate your right foot 90 degrees and turn your left toes slightly to the right. Align your front heel with the arch of your back foot.
- Bend at the right hip, twist your torso to the right and reach towards the ground with your right hand. If you can’t reach, use a yoga block to support your arm. As you do so, bring your left leg up to hip height.
- Hold for up to one minute, breathing deeply throughout.
- Return to the starting position, rest, and repeat on the other side.