Yoga for Knee Pain: 11 Poses with Modifications + Safety Tips

Knee pain affects nearly 25% of adults worldwide, and its prevalence has increased by almost 65% over the last 20 years. Whether it’s due to arthritis, an old injury, or the natural wear and tear of aging, knee discomfort can drain your mobility, energy, and confidence.

Mansi Dwivedi, a certified yoga coach at MyYogaTeacher, says, “Knee pain is also common among runners and cyclists. After a certain period, pain can manifest if proper rest and recovery are not given, or if you’re wearing the wrong kind of shoes.”

While conventional treatments like physical therapy, medications, or injections may provide short-term relief, they often don’t address the root cause. However, yoga for knee pain offers a safe, low-impact way to stretch, strengthen, and stabilize the knees without aggravating the joint.

Continue reading to explore simple and effective yoga poses for knee pain, along with tailored modifications and expert-approved tips that promote long-term relief and recovery, right from the comfort of your home.

Can Yoga Help Knee Pain?

Research has proven the efficacy of yoga in reducing knee pain, improving joint function, and enhancing quality of life for people with chronic musculoskeletal conditions. A 2019 clinical review found that yoga significantly improves flexibility, strengthens supporting muscles, and may even help reduce inflammation, which plays a key role in knee-related issues like arthritis.

Yoga works on multiple levels:

• Strengthens key muscles: Poses like Bridge Pose and Warrior Variations strengthen the key muscles supporting the knees—quads, hamstrings, and calves—to manage and prevent pain in the long run.

• Improves flexibility: Forward Bends and Hip Flexor stretches are great to release tight hips and hamstrings, which often contribute to knee strain.

• Enhances alignment and posture: Chair Pose and Lunges can correct alignment, posture, and form, which is very beneficial for runners and joggers. This helps in redistributing pressure away from vulnerable areas.

• Restores energy flow: Yogic breathing practices (Pranayama) stimulate internal energy flow. Mansi explains, “Effective flow of prana releases blockages and restores energy, helping you manage chronic pain.”

And the best part? Yoga is accessible to everyone—whether you’re new to exercising or an active athlete seeking a way to manage knee pain. It is:

• Low-impact and joint-friendly.

• Adaptable to your mobility and fitness levels.

• A holistic practice that promotes long-term healing, not just symptom relief.

With proper guidance and modifications, yoga meets you where you are. Whether you’re dealing with age-related aches and pains or recovering from injury, it offers a holistic approach to stronger, more stable knees.

Book a free 1-on-1 session today!

11 Best Yoga Poses for Knee Pain Relief

Here are some therapeutic yoga poses to safely support various causes of knee pain, from arthritis and injuries to overuse and age-related stiffness:

Beginner-Friendly Poses

These poses are gentle on the joints and ideal for anyone experiencing pain due to arthritis, aging, or prolonged sitting.

1. Child’s Pose (Balasana)

This gentle pose is great for age-related mobility issues or wear and tear due to muscle overuse. It decompresses the knees and spine while calming the nervous system.

1. Kneel on your mat with your big toes touching and knees spread wide apart.
2. Slowly sit your hips back toward your heels. If your hips don’t reach your heels, place a folded blanket between them.
3. Fold your torso forward, letting your forehead rest on the mat or a block.
4. Extend your arms forward with palms facing down—or rest them by your sides for more relaxation.
5. Breathe deeply, expanding your lower back with each inhale.
6. Hold for 30 seconds to 2 minutes.

Modifications:

• Place a rolled towel behind the knees for extra cushioning.

• Use a bolster under the chest if folding forward causes strain.

2. Supine Knee-to-Chest (Apanasana)

This lying down position can help with injury recovery and lower back strain. It releases hip tension and gently mobilizes the knee joint.

1. Lie on your back with both legs extended.
2. On an inhale, bend your right knee and bring it toward your chest.
3. Wrap your hands around your shin or behind the thigh (whichever is more comfortable).
4. Keep your left leg extended or bent with the foot on the floor for support.
5. Stay here for 5–8 slow breaths, focusing on softening your hips with each exhale.
6. Switch sides and repeat.

Modifications:

• Use a strap behind the thigh if reaching the leg is difficult.

• Add a folded blanket under the head or hips for support.

3. Reclined Figure-4 Stretch

This is a good stretch for overuse injuries like runner’s knee and IT band syndrome. It opens the hips and stretches the piriformis and IT band to release pressure from the knees.

1. Lie on your back with both knees bent and feet flat on the floor.
2. Cross your right ankle over your left thigh, forming a “4” shape.
3. Reach your hands behind your left thigh and gently draw the thigh toward you.
4. Keep your shoulders relaxed and your neck neutral.
5. Breathe into any areas of tension and hold for 8–10 breaths.
6. Switch sides and repeat.

Modifications:

• Keep the bottom foot on the floor for a gentler stretch.

• Use a strap behind the thigh to avoid overreaching.

4. Legs Up The Wall (Viparita Karani)

This gentle and supported pose helps with swelling and arthritis–related inflammation. It helps reduce knee swelling, improves lymphatic flow, and calms the body.

1. Sit sideways next to a wall with your hip touching it.
2. Lie back as you swing your legs up the wall, adjusting so your sit bones are close to the wall.
3. Let your arms rest by your sides, palms facing up.
4. Close your eyes and breathe deeply, allowing the legs to relax.
5. Stay here for 2-5 minutes.

Modifications:

• Place a folded blanket or bolster under the hips for gentle elevation.

• Use an eye pillow or towel over the eyes to deepen relaxation.

Strengthening Poses

These poses focus on building strength in the quads, hamstrings, glutes, and hips—the key muscles that support and protect your knees.

5. Chair Pose (Utkatasana)

This pose helps deal with muscle imbalances and improves stability over time. It strengthens the quads, glutes, and calves to support the knees and surrounding muscles.

1. Stand with feet hip-width apart and toes facing forward.
2. Inhale and raise your arms straight in front of you (or overhead if comfortable).
3. Exhale and bend your knees, as if sitting back into a chair. Keep weight in your heels.
4. Make sure your knees stay behind your toes and your spine remains long.
5. Engage your core and hold for 5–8 breaths.

Modifications:

• Stand with your back against a wall for support.

• Only bend as far as comfortable—avoid knee pain or sharp pulling sensations.

6. Warrior II (Virabhadrasana II)

This is a great stabilizing exercise for joint misalignment and managing arthritis-related knee pain. It works by building strength in the hips and thighs and promoting awareness of knee and ankle alignment.

1. Stand tall and step your feet about 3–4 feet apart.
2. Turn your right foot out 90 degrees and your left foot slightly in.
3. Bend your right knee until it's stacked over the ankle; keep the left leg straight.
4. Extend your arms parallel to the floor and gaze over the front hand.
5. Ensure your front knee is aligned with your second toe and not collapsing inward.
6. Hold for 5–7 breaths, then switch sides.

Modifications:

• Place a chair under the front thigh for support.

• Use a wall behind your back heel to maintain balance.

7. Bridge Pose (Setu Bandhasana)

This pose targets weak hamstrings, a common cause of knee pain. It strengthens the glutes, hamstrings, and lower back while opening the hip flexors, which is important for balanced joint support.

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Place your arms by your sides, palms facing down.
3. On an inhale, press into your heels and lift your hips toward the ceiling.
4. Keep your thighs parallel and knees stacked over ankles—don’t flare knees outward.
5. Hold for 5–7 breaths, then slowly lower back down.

Modifications:

• Use a block under your sacrum for a supported bridge.

• Avoid squeezing the glutes too hard; engage them gently.

8. Low Lunge (Anjaneyasana)

The low lunge targets tight hip flexors and weak quads. It works by opening the front of the thigh and hips while activating the glutes and strengthening the back leg.

1. Begin in a kneeling position.
2. Step your right foot forward into a lunge.
3. Ensure your front knee is directly over your ankle.
4. Place blocks under your hands or rest them on your front thigh.
5. Keep your back leg relaxed or gently engage the glute for a deeper stretch.
6. Breathe slowly, holding for 5–8 breaths before switching sides.

Modifications:

• Place a folded blanket or pad under your back knee for cushioning.

• If balance is tricky, use a wall for additional support.

Advanced Options

These poses build single-leg strength and balance, which are key elements for knee stability. They are ideal for anyone with some yoga experience or progressing from beginner sequences.

9. Tree Pose (Vrikshasana)

This is a great pose for building balance. It strengthens the ankles, calves, and thighs, improving overall balance and coordination to protect the knees.

1. Stand tall with feet hip-width apart and weight evenly distributed.
2. Shift weight into your left foot and slowly lift your right foot.
3. Place your right sole on the inner left calf or thigh—avoid the knee joint.
4. Bring your palms together at your heart or raise them overhead.
5. Engage your core, gaze at a fixed point, and hold for 5–7 breaths.
6. Gently release and switch sides.

Modifications:

• Use a wall beside you for better balance and support.

• Rest the toes on the floor with the heel touching the inner ankle if needed.

10. Warrior III

This pose helps build strength in each leg. It trains you to balance on one leg and improves hip-knee-foot alignment.

1. Stand behind a sturdy chair and place your hands on the backrest.
2. Shift your weight onto your right leg and begin to hinge forward from the hips.
3. Simultaneously lift your left leg straight behind you.
4. Keep your torso and left leg parallel to the floor, forming a “T” shape.
5. Engage the standing leg and hold for 5–6 breaths.
6. Lower the leg gently and switch sides.

Modifications:

• Use the chair for support under the chest or hands.

• Keep the back leg lower if balance feels unstable.

11. Twisted Triangle (Trikonasana)

This pose targets tightness in the outer hips and tension in the IT band. It stretches the hamstrings, glutes, and outer hips while improving spinal mobility and core control.

1. Start in a standing position and step your right foot forward about 3 feet.
2. Square your hips to the front. Inhale, lengthen your spine.
3. Exhale and fold forward, placing your left hand on a block (outside or inside the front foot).
4. Extend your right arm to the ceiling and gently twist your torso to the right.
5. Keep the front knee soft and aligned with the middle toes.
6. Hold for 4–6 breaths, then switch sides.

Modifications:

• Use a higher block or stack of books to avoid overreaching.

• Keep the back heel slightly lifted if the hamstrings are tight.

Practice with safety and under expert supervision. Book a free 1-on-1 session today!

Specialized Yoga Routines for Knee Pain Relief

Whether you have limited mobility or are managing arthritis, these short, focused routines are designed to meet specific needs.

10-Minute Morning Yoga for Knee Pain

Starting your day with yoga can help prevent knee pain by gently waking up stiff joints, boosting circulation, and energizing your body, making this an ideal routine for busy professionals.

Routine:

1. Cat-Cow Pose: Increases flexibility in the spine and hips.
2. Supine Knee-to-Chest: Releases hip and lower back tension.
3. Reclined Figure-4 Stretch: Opens outer hips and IT band.
4. Bridge Pose: Activates glutes and hamstrings.
5. Child’s Pose: Relaxes knees and calms the nervous system.

Doing these exercises can loosen up your hips and thighs, which often restrict the knees, especially after sleep.

Chair Yoga for Knee Pain Relief

This is a great alternative for seniors, anyone with limited mobility, or those who have recently undergone surgery.

Routine:

1. Seated Marching: Strengthens the quads for joint support.
2. Seated Knee Extensions: Activates and extends the joint range.
3. Chair-Supported Twists: Mobilizes the spine and hips.
4. Seated Cat-Cow: Enhances posture and fluid flow
5. Ankle Rolls + Deep Breathing: Improves circulation and calms the mind

Chair yoga offers a safe and effective way to maintain joint function without kneeling or lying down.

Evening Yoga Routine for Knee Recovery

Evening routines are ideal to provide rest to overused and tired muscles, especially beneficial for office workers, runners, and athletes. By releasing tension and reducing inflammation, it prepares you for restful sleep.

Routine:

1. Legs Up The Wall Pose: Drains swelling from legs and knees.
2. Low Lunge: Stretches hip flexors and quads.
3. Reclined Figure-4 Stretch: Loosens tight glutes and outer hips.
4. Supine Spinal Twist: Relaxes the spine and nervous system.

This restorative sequence resets the lower body after prolonged sitting or standing.

Gentle Yoga Flow for Arthritis Knee Pain

This gentle routine is ideal for osteoarthritis and early-stage rheumatoid arthritis. It helps maintain joint mobility and reduce stiffness without inflammation flare-ups.

Routine:

1. Child’s Pose: Reduces knee compression gently.
2. Seated Forward Fold: Stretches the hamstrings without force.
3. Legs Up The Wall: Calms inflammation and tension.
4. Supine Knee Circles: Enhances mobility without strain.

This routine focuses on slow, controlled movement to maintain fluid flow in the joints and minimize impact on inflamed tissues.

Expert-Recommended Safety Guidelines

Yoga is one of the safest ways to address knee pain—but only when practiced correctly and mindfully. Here’s how to avoid common pitfalls and make your practice safe and effective:

Immediately pause your practice and consult a doctor if you experience:

• Sharp or stabbing knee pain

• Swelling or inflammation spikes

• Numbness, tingling, or instability

These signs may indicate the need for medical review before continuing.

Try these modifications:

• Props: Bolsters, blocks, and straps reduce strain and improve form.

• Wall or chair support: Especially during standing or balance poses.

• Shorten hold times: Don't push through long holds if pain surfaces.

• Cushion your knees: Always use a thick yoga mat or folded blanket under the knees, especially in kneeling poses like Cat-Cow.

Lifestyle Habits and Natural Remedies from Expert Yoga Coaches:

• Avoid long stretches of sitting and standing. Set a timer and try alternating between the two at regular intervals.

• Wear supportive, orthopedic shoes, especially if walking or standing for work or while running.

• Try Abhyanga, a warm oil massage (mustard + carom seeds) before bed.

• Try Hydrotherapy—soaking the knees in pink salt water.

• Red light or clothing may help reduce pain perception.

• Spend 15–20 minutes in early sunlight for vitamin D.

• Eat thick-skinned fruits and hydrate well.

• Prioritize 7–8 hours of quality sleep.

A personal yoga coach can help you manage knee pain, both on and off the mat. Book a free 1-on-1 session today!

Conclusion

Knee pain doesn’t have to be a lifelong limitation. With the right approach and guidance, yoga can help you move better, feel stronger, and live pain-free. By practicing safe, expert-approved yoga poses, modifying when needed, and understanding your body’s needs, you can restore strength and stability in your knees.

Ready to start your knee pain relief journey? Book a 1-on-1 session with an expert Indian yoga coach today!

Frequently Asked Questions

Is yoga good for knee pain?

Yes, yoga offers a low-impact way to relieve knee pain. It strengthens the muscles around the knee, improves alignment, reduces inflammation, and increases flexibility—all of which help reduce pressure and discomfort in the joint.

What yoga poses are good for knee pain?

Some of the best yoga poses for knee pain include:

• Child’s Pose (Balasana)

• Bridge Pose (Setu Bandhasana)

• Supine Knee-to-Chest (Apanasana)

• Wall-Supported Legs Up

Each of these is low-impact, joint-friendly, and easy to modify based on your condition.

Which yoga is best for knee pain?

From all the yoga styles, here are some of the most gentle and low-impact ones: 

• Hatha Yoga: Slow pace, ideal for beginners

• Yin Yoga: Deep stretches held passively with props

• Chair Yoga: An accessible option for limited mobility

It’s best to avoid intense styles like Ashtanga or Power Yoga until pain improves.

How often should I do yoga for knee pain?

Start with 2–3 times per week, allowing your body time to recover. Even 10-minute daily routines can offer numerous benefits in reducing knee pain over time.

Should I avoid yoga poses with knee pain?

Avoid any pose that puts direct pressure on the knees (e.g., Hero Pose, full Lotus) unless properly modified. Use cushions, adjust angles, and opt for poses that strengthen and support the knee joint.