Tap to Read ➤

Yoga for Strengthening Knees

Sujata Iyer Feb 8, 2019
There are various poses in yoga for strengthening the knees. Some of them have been mentioned here. Use them to make your knees stronger and give them more resistance against joint pains and injuries.
Yoga has been known to help millions of people, with different types of ailments, all across the world. The benefits of yoga are not limited only to people who wish to lose weight, but also for internal problems like blood pressure, respiratory problems and the like.
The use of yoga for strengthening knees is another of its varied advantages. Here we have shared with you some poses or asanas which focus mainly on strengthening the knees. We've begun with the very easy ones and progressed towards slightly strenuous ones.


  • Place a mat on the floor and sit down on it.
  • When you sit, stretch your legs out in front of you, while keeping your back, your head and your neck looking straight ahead.
  • Now, fold your left leg, and tuck it right in front of you, facing the right side.
  • When you fold your left leg, slightly lift your right thigh and place the left foot under it.
  • Make sure that your left sole faces outwards.
  • Now, repeat the same procedure with your right leg and place the foot under the left calf instead of the thigh.
  • Make sure that your right sole is supporting the left shin.
  • Place your right hand on your right knee and your left hand on your left knee.
  • Close your eyes and take deep breaths.
  • Continue this until you can.
  • Then, slowly remove your legs from under in the opposite order, meaning first your right leg and then your left leg.
  • Now, perform the same pose by reversing the order of your legs. Do it as many times as you can. Your knees will benefit from it.


  • For this pose, first take a mat and place it on the ground and sit on it with your legs stretched outwards.
  • Now, slowly, using your right hand, hold the big toe of your left foot and pull it towards yourself.
  • Place the left foot on your right thigh by lifting it carefully.
  • Use your left hand to hold the right toe and pull it towards yourself and place it on your left thigh.
  • Breathe in slowly as you do this.
  • Now, use your hands to press down on your knees and make them touch the ground.
  • Your head, neck and spine should be in one straight line.
  • Also, ensure that the soles of both your feet are facing upwards.
  • You can either place our hands on your knees or you can place them on your heels.
  • Remain in this position for about 45 to 60 seconds with your eyes closed and breathe deeply.
  • When you begin to feel the strain on your knees, slowly remove your legs from beneath you in reverse order. Then repeat the procedure again.

Utthita Trikonasana

  • For this pose, again you need to be on a mat. However, this is a standing pose.
  • To begin this one, you need to stand in Tadasana, which is nothing but a pose which involves standing erect.
  • So, stand straight for a moment or two. Then, take a slight jump and spread your feet about 3.5 feet apart.
  • Now, slowly, turn your right foot towards the left and turn your left foot towards your left as well, so that the legs form a right angle.
  • Now, ever so lightly, begin bending towards your left side, by placing your left hand on your hip and slowly sliding it downwards towards your left heel.
  • At the same time, make sure that your right side gets completely stretched and does not bend forward.
  • Your right hand needs to be stretched towards the ceiling with the fingers pointing upwards.
  • Shift your weight completely to your left side, look towards your outstretched arm and remain in this position for 30 to 45 seconds.
  • Get back to the Tadasana position and repeat with the other side.

Utthita Parsvakonasana

  • This pose is a slight modification of the Utthita Trikonasana.
  • For this, you need to again, stand completely straight on a mat.
  • Now, with a slight jump, again spread your feet apart by about 3.5 feet.
  • Turn your left foot towards your right side and do the same with your right foot.
  • Then bend your right leg at the knee and shift your entire body weight on the right knee very slowly.
  • While you shift your weight, your right hand should slowly slide down your right side and get a hold of your right heel.
  • Your left leg and side should be completely stretched, without bending forward.
  • Your left hand should slowly be raised upwards, with its fingers facing the sky and held straight.
  • Turn your head to look at your left hand and remain in the same position for about a minute.
  • Then, slowly get into the Tadasana position and relax.
  • You can repeat this with the other side.

Baddha Konasana

  • This pose is also a slight modification, but of Bhadrasana.
  • For this, first sit on a mat with your legs outstretched.
  • Now, slowly, fold your right leg at the knee and bring it close to your body.
  • Then, fold your left leg and bring it close to your body.
  • Place the left foot's base so that it faces the right foot's.
  • Now, clasp your feet with your hands and take them even closer to your body.
  • Then, slowly, take a deep breath and exhale.
  • During exhalation, pull your stomach in and bend forward towards the ground from your trunk.
  • Bring your head to touch the ground in such a manner that the forehead touches the ground and your elbows also touch the ground, while folded.
  • The elbows should be in a straight line for the final pose.
  • Remain in this position for as long as you can hold your breath.
  • Then, slowly release your hands and legs in reverse order and repeat it just once more.
  • It is a straining pose, so don't overdo it.
Using yoga to strengthen your knees is a much sought after option, instead of or apart from other forms of treatments. The ones mentioned here are very basic and can be performed with ease and without straining yourself too much. Use them regularly and you'll definitely see the difference for yourself.
Disclaimer: The information provided here is solely for educating the reader and does not, in any way, intend to replace the advice of an expert. Consult a yoga instructor or practitioner before performing these exercises.