5 Most Effective Yoga Poses For Strengthening Knee

Yoga is beneficial for improving knee health and recovering from knee linked troubles. At the same time, one must know which yoga pose will be apt for one’s knee so that it does not get damaged any further in process of healing it. While, dealing with this remarkable but fragile joint, one need to be utmost careful in selecting the right yoga poses.

Do not perform poses that involve kneeling down as it pressurizes the knee joint. The main goal of yoga in strengthening knee joint is to make all the muscles associated with knee movements strong and flexible. Strengthening only one muscles and not the rest may not be advantageous as all muscles need to be fit and work smoothly, in order to deliver complete knee flexibility. In case of any discomfort in the knee at any point during the asana stop continuing them further.

Strengthening Yoga Poses For Knees

Virabhadrasana I

This yoga pose helps to strengthen quadriceps muscles that aid in stabilizing the knees. Stand up in a mountain pose (Tadasana) with feet 3 to4 feet apart. Then turn the right leg outwards and the left leg slightly inward.

Virabhadrasana I

Now lift both the arms pointing towards the ceiling and bend the right knee, ensuring it does not go past the ankle. Then look upwards towards your fingers and remain in this pose for 30 to 60 seconds. Then repeat it facing on the other side.


This pose stretches in the quadriceps and restricts them from tugging around the knee cap. Sit in a downward facing dog pose (Adho Mukha Svanasana) and then step forward the right foot and place it in -between both the hands. Keeping the right knee bent aligned above the ankle, now lower the left knee towards the floor, keeping it ahead of the knee cap.


Then bend the knee of left leg to raise the left foot from the ground and hold the left foot with right hand. Now pull the left foot inwards toward the buttocks and hold it there for 3 to 5 breaths. Release and repeat on the other side with the opposite leg.

Paschimottanasana (Forward Seated Bend)

In this yoga pose, hamstrings that balance the pressure over knees are gently stretched out. Sit down in staff pose (Dandasana), lift the knees little and put a blanket beneath the knees.


Grasp the outer edges of both the feet and fold then forward towards the hips, letting the knees sink down into the blanket. Ensure to keep the shoulders straight and prevent them from getting bend or curved. Stay in this yoga pose for 1 to 3 minutes and then release.

Utkatasana (Chair Pose)

Chair pose is also performed to strengthen the hamstring, hips and quadriceps muscles. Start as in mountain pose and stretch the arms upwards with palms directed inwards.


Then bend the knees as parallel as possible to the ground or floor and make sure the knees are aligned at the centre of feet, not extending beyond the toes. Moreover, ensure to keep hips above the bended knee level. Stay there in this pose for 30 to 60 seconds. While performing this yoga pose, choose a non skid surface.

Virabhadrasana III

This yoga pose ensures a stable alignment of knee joint. Stand in a mountain pose (Tadasana) and bend the upper body forward at right angle to the legs. Uplift the left leg backwards, in opposite direction of the head, with torso residing straight on right thigh and then extend the arms forward.

Lengthen the left leg while straightening the right knee and ensure to make a long straight line from head to left foot. For beginners, keep support like blocks on both sides of the right foot. Remain in this pose for 30 to 60 seconds and release the legs. Repeat it by switching sides and legs.

Caution: Please use Home Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.