5 Great Yoga Poses For Stiff Knees

Since yoga’s popularity has soared, people all around the world are reaping the benefits of the practice. Not only does it improve our health, but it can also take us to new spiritual levels. Many aspiring yogis look forward to the time that they can achieve divine connection with the Universe at large and understand their place in the larger scheme through constant practice and discipline. In the time that it takes us to reach the enlightenment stage, the practice we do can be extremely valuable in life. Yoga’s benefits can extend beyond good physical and mental health. Yoga can help target certain problems in the body that can be a hindrance in our lives. Below are some yoga poses for stiff knees:

1. Forward Bend Pose



The uttanasana helps the knees by also strengthening the muscles at the back of the knees.
i. Keep your spine straight as you stand up, and bend down to touch the floor beside your feet as you bend your knees.
ii. Slowly straighten your knees, and if you can, place your hand on the back of your calves and bring your head forward towards your legs.
iii. Keep your back straight and your ankles, hips and knees in a line.
iv. Hold for 3-5 breaths. Bend your knees to release the pressure, and repeat again.

2. Bridge Pose


The setu bandha sarvangasana strengthens the muscles around your knees.
i. Lie down on the ground, keep your feet apart at your hip’s width while your legs are bent. Place your arms alongside your body with your palms facing downward.
ii. Lift your hips while you squeeze your glutes and your inner thighs. Your back must remain in a straight line.
iii. You can slide your shoulders under your body and lock your hands together. Stay like this for 10-15 breaths, release the tension, and repeat.

3. Extended Triangle Pose


The trikonasana stretches the muscles behind your knees and makes sure to keep your legs strong.
i. Place your feet wide apart, and keep one foot at 90 degrees and the other foot at 15 degrees.
ii. Touch your right ankle with your right hand, and stretch your left arm upwards so that your arms make a straight line together. Keep your spine and your knees straight at this time.
iii. Look at the outstretched hand, and hold this pose for around 30 seconds. Once done, repeat the same with the other side.

4. Garland Pose


The malasana engages your knees and keeps the muscles healthy.
i. Keep your feet apart at the hip’s width and lower your hips into a deep squat. Separate your thighs so that they are slightly wider than your torso but keep your feet in the original position.
ii. Keep your back straight through this process. Bring your arms in front of you, and rest your elbows inside the folded knees and bring your hands into a prayer position. Relax your shoulders and keep your back straight.
iii. Remain in this position for 5 breaths. To release, bring your fingertips to the floor and slowly return to the starting position.

5. Lord Of The Dance Pose


The natarajasana strengthens the entire leg, including the knees.
i. Stand while keeping your feet apart at the hip’s length. While looking straight ahead, bend your left leg at the knee and bring the foot towards your glutes.
ii. Hold the inside of the left foot with your left hand, while slowly straightening your knees and pushing your foot up. Use the right thigh and knees to support this posture. Keep your chest open and your pubic bone rolled backwards to lengthen your back.
iii. Extend your right arm towards the ceiling and look upward. Hold for 10-15 breaths. Rest for a few breaths and then switch sides.