14. Reclining Hand-to-Big-Toe Pose
Great for tight hamstrings, low back pain and knee pain, this pose will undo the damage from long hours at your desk.
- Lie comfortably on your back with your legs extended and your arms to your sides.
- Exhale and bend your right knee into your chest. Interlace your fingers around either the back of your right thigh or your right calf, or hook onto the big toe of your right foot with the pointer and middle finger of your right hand. You can also use a strap around the ball of your foot and hold the straps with both hands.
- As you inhale, extend your right leg upwards, lengthening your tailbone down into your mat.
- Extend out actively through the heel of your left foot, and press your left leg firmly down into the ground. Bend your leg slightly if needed.
- Bring your shoulder blades down into your mat and relax your collarbones.
- Hold the pose anywhere from 5 to 20 full, deep breaths. On an exhale, gently bend your right knee into your chest and then release your right leg to the ground.
- Rest for a few breaths, and repeat on the other side.
15. Standing Split
This pose focuses on stretching both legs at the same time. You’ll really feel this one!
- Stand tall with your feet at hip’s width apart and your spine tall and straight.
- Reach above your head, exhale, and bend at the hip.
- Bring both hands to the floor and straighten your legs, but do not lock your knees.
- Shift your weight onto your right foot and on both hands
- Next, raise your left leg up as high as you can behind you.
- For a deeper stretch, walk your hands towards your heel, tuck your chin, relax your shoulders and let your torso follow your hands.
- Internally rotate your left thigh, and square your hips toward the floor. Lower your left leg a bit if you have to.
- Hold for five breaths. Then, slowly lower your left leg to the floor, to return to the starting position.
- Rest, then switch sides.
16. Child’s Pose Variation
This pose keeps you from bending your knees too deeply, preventing injury and further strain.
- Start by sitting on your knees on your yoga mat, with your back tall and the front of your calves on the ground.
- Bring your big toes together to touch, and separate your knees wide enough for your torso to rest in between your thighs.
- Place a rolled blanket or towel behind your knees for extra support. Place your arms in front of you (at shoulder’s width apart), fold forward and place your forehead on a yoga block.Use a block or two to support your elbows if necessary.
- Hold for 10-15 breaths
17. Chair Pose
This pose strengthens the quads, hamstrings, and glutes to ensure your knees are properly supported.
- Stand tall with your feet together and your spine tall and straight.
- Bring your arms above your head.
- Bend at the knees, sitting into your hips and heels. Keep your arms, back and neck straight as you lift your torso away from your thighs.
- Hold for a few breaths, sitting deeper into your hips with every exhale.
18. Reclining Bound Angle Pose
This restorative pose opens up your hips, groin, and thighs to relieve some of the tension in your knees.
- Lie down on your back and bring the soles of your feet together, dropping your knees to the side, opening your thighs and hips.
- Bring your arms out to your sides and open up your chest.
- Close your eyes, breathe deeply, and stay here for 2 minutes.
By following the yoga knee pain treatment above, your knee joints will be as smooth and strong as when you were a child. Make sure to stay hydrated, eat plenty of turmeric, and maintain a healthy weight to keep your knees in tip-top shape!