Can I do yoga with bad knee pain? Worried about making it worse

[kavita-237]

Hi,

I’ve had chronic knee pain for about 2 years now (doc says it’s arthritis + some wear and tear). It’s gotten to the point where even walking upstairs hurts some days.

My doctor suggested I try yoga for low-impact exercise, but honestly I’m scared I’ll make it worse.

My main questions:

• Can I even do yoga with knee pain or should I wait until it’s better?
• Which poses are absolute no-gos for bad knees?
• Are there modifications that actually work?

I really want to stay active and I’ve heard yoga can help with joint pain, but I don’t want to be stupid about this and end up needing surgery sooner.

Any yoga teachers here who work with knee issues? Is this realistic or am I setting myself up for more pain?

[tch-tina-1]

Hey Kavita,
Firstly, I’m really glad you’re asking these questions — being careful and informed is exactly the right approach when dealing with chronic knee pain.

And yes, you can practice yoga with arthritis or knee wear-and-tear — in fact, gentle yoga is often recommended because it helps improve joint mobility, reduce stiffness, and strengthen the muscles that support the knee. The key is choosing the right kind of practice and using modifications that protect the joints.

Poses to Avoid (for now)

These can strain the knees or compress the joint:
•Deep lunges without support
•Full squats (Malasana)
•Kneeling poses (like Vajrasana)
•Lotus or half-lotus
•Hero pose (Virasana)
•Deep twists that pressure the knee
•Standing balancing poses without support

️If it feels sharp, pulling, or unstable — skip it.

Poses That Are Safe & Helpful (with modifications)

These help build strength without pressure:
•Supported Chair Pose (light version, with wall)
Great for quad strength without knee stress.
•Bridge Pose (gentle)
Strengthens hamstrings + glutes.
•Straight-leg raises + supported hamstring stretch
Improves knee mobility.
•Standing poses with props
•Supine leg movements
Low impact and very effective.

These can be adjusted depending on your comfort level.

Modifications That Truly Help
•Place a rolled blanket under the knees during floor work.
•Use a chair for support during standing poses.
•Keep a micro-bend in the knees — never lock them.
•Reduce your range of motion by 30–40% until the joint feels stable.
•Strengthen the muscles around the knee before increasing flexibility.

Consistency matters more than intensity.

When to stop immediately️
If you feel:
•Sharp pain
•Instability
•Swelling after the practice
•Locking sensation

And yes — yoga is absolutely realistic for you.
The key is:
•Slow movements
•Proper alignment
•Supportive props
•Listening to your body

If you’re open to it, yoga can become one of the safest and most effective ways to stay active while protecting your knees.
And you’re not setting yourself up for more pain — you’re taking a smart, proactive step toward better joint health.

[angela-242]

There’s a class, Yoga for knee pain. I did it for a few years with Pranjal. I don’t have knee pain haha but it was great for strengthening all the leg muscles. It’s now with Anand V, why don’t you try it ? kuldeep I searched for it in the search bar, but nothing came up under Yoga for knee pain. However, Kavita, if you filter according to the teacher’s name, Anand V, you will see the class.

[angela-242]

And read about Rohan Bopanna, the famous tennis player who had bad knees just like you !

[gail-40]

Hi Kavita. just saw your post and wanted to give you some of my experience. I had severe knee arthritis and joint inflammation for many years, and yoga helped so much. As it progressed, I had to modify and not do certain poses, such as lunges, triangle, any knee twisting (such as in warrior), malasana, crossed legged sitting, or any pose that put pressure on my knees. I used the chair for many asanas, and and then for 2 years during my 5! yes FIVE knee surgeries (for knee replacement) I was very restricted and had to do yoga in the bed. When I finally began recovering, (since last December) I slowly worked from the bed, then from a chair, then CELEBRATED getting down on the floor. I still have some difficulty getting up from the floor, but I am doing better and better. I also must use pillows for support and protection of especially my knee that had 4/5 surgeries. It is still tight, from scar tissue, but MUCH improved, and the right knee is very good. I can sit cross legged now, but it is a “loose” cross, and I am improving every day on the things I couldn’t do before. Let me tell you this: I learned MANY alternatives and modifications for achieving the stretches and reaching the target areas requested through the regular asanas. Ask your teacher for modifications for your knees (Neha and Annelise were my ANGELS). I have been able to do my practice, and do not feel it is “less than” at all. It helped me learn my body MORE to try different movements and be able to access the target areas! I feel I have expanded my practice, and know that over time, I may (or may not) be able to achieve the standard pose, but I am still achieving a wonderful practice and it has helped me TREMENDOUSLY. Don’t give up, just become more mindful of your body and what it needs. Good luck, and you can contact me any time if you have questions and need modifications. Take care, Gail