5 Simple Yoga Poses To Relief knee pain

Knee pain is a very common problem of every third person of the world. It is seen in the case of aged, adult and teenagers. Knee bursitis, ruptured ligament, torn cartilage, bone degeneration, use of drugs like steroids, diuretics are few of the important factors that lead to knee pain. Stiffness and swelling are common with knee problem patients.

Knee pain signs

Stiffness, Swelling, Redness, Weakness, Unable to straightening the knee, Fever

5 Simple Yoga Poses To Relief knee pain

There are different kinds of Yoga, which are helpful in controlling knee pain. Knee pain control through Yoga under the supervision of Yoga expert shows the positive result. Here is the list of Yoga poses to prevent knee pain and knee injuries.

Tadasana

While inhaling, raise both your arm together in an upwards direction. 

In the final position, arms are raised upwards parallel to each other, palms are facing each other. Alternatively, you may clasp your hands as shown and raise both hands slowly upwards and both the palms are facing upwards. 

Retain breath, slowly lift your heels so that you stand on your toes. Stretch all of your body upwards as far as possible. Keep your legs and arms straight (no bending). Stay in the pose for 15 seconds. 

While exhaling, slowly bring your hands down. Bring your heels on the floor as in starting position. 

Repeat 2-3 times.

Pavanmuktasana

Sit outstretched keeping both the knees together and the heel on the floor. 

Keep the spine and the neck in the same line. 

Put the palms of the hands on the floor or on the blanket along with the waist, keeping the fingers outstretched. 

Apply pressure on the palm to maintain the balance of the trunk.

while the neck should lean backwards. 

Finally, get back to the primary position.

Makrasana  

You have to start by lying flat on your belly with your forehead resting on the floor or the mat and hands resting beside you, palm down. 

As you exhale, lift your head, legs and upper torso away from the floor. Remember not to strain any part of your body to lift any other part higher. Your lower ribs, abdomen and pelvis should be supporting your body. 

Now slowly raise your arms away from the floor and stretch them by imagining there is weight pressing down between your shoulder blades. 

Look ahead without stressing the neck or the forehead.
Stay in this position for 30 seconds and slowly increase it to one minute. As you finish, slowly return to the starting position.

Swastikasana 

Stretch out both legs together, hands by the side of the body, palms resting on the ground, fingers together pointing forward.


Now fold your one leg at the knees and put it against the joint of the other thigh.

Fold the other leg and put it near the joint of the other thigh.

Put both hands on the knees in jnana mudra.

Retain this position for 10 to 15 minutes or as comfortable to you.

While returning to the original position first stretch out right leg.

Then stretch out left leg and keep both legs together.

Padhastasana

First stand straight pose then exhale to bend yourself in the downward direction.

Place legs in straight position and touch your fingertips and if it feels ease then try to touch palms to the ground.

Keep your face on legs.

Stand in this posture for few seconds.

Inhale steadily to get back to initial position.

Repeat this practice after relaxing for some time.