Top 10 Yoga Exercises For Knee Pain and Joint Relief

Remember the time your knees were bruised and battered from playing on mud grounds? Or the time you were asked to kneel down for being mischievous? Well, that suffering looks like a joke compared to the excruciating knee pain that you simply now encounter. Isn’t it? If you’re bogged down by knee pain and are trying to find relief, you’ve got come to the proper place. We’ve 10 Baba Ramdev yoga asanas here which will fix your pain and cause you to smile again. Take a look below.

Before that, let’s determine why yoga is ideal to cure knee pain.

How Yoga Help To Remove Knee Pain?

Knee pain could seem sort of a minor problem, but it can get to you. Doesn’t it? The swelling, redness, and ache will restrict you physically and lower your morale. This is often a standard problem affecting 19 percent of the world’s population. Its causes range from minor injuries to multiple medical conditions. The pain occurs during a particular area of the knee or throughout.

Vigorous physical movements aggravate the knee pain. What we’d like may be a slow and controlled movement to reduce the pain. Yoga does this with gentle stretching, keeping the knees healthy and flexible. It also strengthens the muscles surrounding the knees. So, without further ado, try the carefully designed Baba Ramdev yoga asanas for knee pain mentioned below.

You must read: Top 15 Easy Yoga To Remove Back Pain

1. Malasana (Garland Pose)

Malasana (Garland Pose)

How to do

  • Malasana or the Garland Pose is actually a squat.
  • This squat may be a natural way of sitting right down to excrete within the Eastern cultures.
  • Practice Malasana within the morning or evening on an empty stomach.
  • The pose may be a beginner level yoga asana. Hold it for 60 seconds.


  • Malasana makes your legs strong and lean and strengthens your knees, ankles, and thighs.
  • It helps your body to excrete efficiently, keeping it clean and healthy and disallowing pressure to create up within the body as a results of improper excretion.

2. Utthita Parsvakonasana (Extended Side Angle Pose)

Utthita Parsvakonasana (Extended Side Angle Pose)

How to do

  • Utthita Parsvakonasana may be a side angle stretch that helps your body get familiar with stretching.
  • Practice the pose within the morning on an empty stomach or the evening after a niche of 4 to six hours from your last meal.
  • The pose may be a beginner level yoga asana. Hold it for 15 to 30 seconds.


  • Utthita Parsvakonasana increase your stamina.
  • The pose strengthens and stretches your legs, knees, and ankles.
  • It oxygenates muscles in your body that are often neglected and undernourished.

3. Virasana (Hero Pose)

Virasana (Hero Pose)

How to do

  • Virasana or the Hero Pose is symbolic of the inner hero in you want to fight your mind and body problems.
  • Practice Virasana within the morning because it may be a meditative pose and you don’t necessarily need to do it on an empty stomach.
  • Virasana may be a beginner level yoga asana. Hold the pose for 30 to 60 seconds.


  • Virasana increases blood circulation in your legs and stretches the thighs and knees.
  • The pose improves your body posture and removes tiredness within the legs.

4. Makarasana (Crocodile Pose)

Makarasana (Crocodile Pose)

How to do

  • Makarasana or the Crocodile Pose seems like a crocodile relaxing in water above the surface level when assumed.
  • Keep your stomach empty if you’re preceding it with other asanas.
  • Otherwise, it’s not necessary to stay your stomach empty to practice Makarasana.
  • The pose may be a beginner level yoga asana. Hold it for two to five minutes.


  • Makarasana stretches your leg muscles, hence acting as a balm for knee pain.
  • The pose provide calming and relaxing effect on your body and mind.
  • It also controls hypertension.

5. Garudasana (Eagle Pose)

Garudasana (Eagle Pose)

How to do

  • Garudasana is known as after the king of birds, Garuda, which is additionally the vehicle of Lord Vishnu in Hindu mythology.
  • Practice Garudasana within the morning on an empty stomach and clean bowels.
  • The pose may be a beginner level Vinyasa yoga asana.
  • Hold it for 15 to 30 seconds.


  • Garudasana loosens your legs and increases their flexibility.
  • The pose strengthens your calves and stretches the thighs.
  • It also improves neuro muscular coordination.

6. Parsvottanasana (Pyramid Pose)

Parsvottanasana (Pyramid Pose)

How to do

  • It’s a forward bend also as a balancing pose. Practice it within the morning on an empty stomach and clean bowels.
  • The pose may be a beginner level Vinyasa yoga asana. Hold it for 30 seconds.


  • Parsvottanasana gives a way of balance to your body.
  • It calms your brain and strengthens your legs.
  • The pose is nice for the joints in your body, including the knee .

7. Trikonasana (Triangle Pose)

Trikonasana (Triangle Pose)

How to do

  • Unlike many other yoga asanas, Trikonasana has got to be practiced with the eyes open.
  • Do the pose within the morning on an empty stomach.
  • Trikonasana may be a beginner level Vinyasa yoga asana.
  • Hold it for 30 seconds.


  • Trikonasana burns fat, helping obese people lessen the pressure on the knees caused because of excessive weight.
  • The pose energizes the body and helps increase focus.
  • It strengthens the thigh muscles, helping cure knee pain.

8. Baddha Konasana ( Bound Angle Pose )

Baddha Konasana ( Bound Angle Pose )

How to do

  • Sit together with your legs straight call at front of you, raising your pelvis on a blanket if your hips or groins are tight.
  • Exhale, bend your knees, pull your heels toward your pelvis, then drop your knees bent the sides and press the soles of your feet together.
  • Bring your heels as close to your pelvis as you comfortably can.
  • With the primary and second finger and thumb, grasp the large toe of every foot.
  • Always keep the outer edges of the feet firmly on the ground .
  • Hold it for 30 seconds.


  • Stimulates abdominal organs, ovaries and prostate , bladder, and kidneys
  • Stimulates the heart and improves general circulation
  • Stretches the inner thighs, groins, and knees
  • Helps relieve mild depression, anxiety, and fatigue
  • Soothes menstrual discomfort and sciatica

9. Bridge Pose

Bridge Pose

How to do

  • Lie supine on the ground , and if necessary, place a thickly folded blanket under your shoulders to protect your neck.
  • Bend your knees and set your feet on the ground , heels as near to the sitting bones as possible.
  • Exhale and, pressing your inner feet and arms actively into the ground , push your tailbone upward toward the pubis, firming (but not hardening) the buttocks, and lift the buttocks off the ground .
  • Keep your thighs and inner feet parallel.
  • Hold it for 30 seconds.


  • Stretches the chest, neck, and spine
  • Calms the brain and helps alleviate stress and mild depression
  • Stimulates abdominal organs, lungs, and thyroid
  • Rejuvenates tired legs
  • Improves digestion
  • Helps relieve the symptoms of menopause
  • Relieves menstrual discomfort when done supported
  • Reduces anxiety, fatigue, backache, headache, and insomnia
  • Therapeutic for asthma, high blood pressure, osteoporosis, and sinusitis

10. Padmasana ( Lotus Pose )

Padmasana ( Lotus Pose )

How to do

  • Sit on the ground together with your legs straight ahead .
  • Bend your right knee and convey the lower leg up into a cradle.
  • The fringes of the foot is notched into the crook of the left elbow, the knee is wedged into the crook of the proper elbow, and therefore the hands are clasped (if possible) outside the shin.
  • Lift the front torso toward the inner right leg therefore the spine lengthens (and the lower back doesn’t round).
  • Rock your leg back and forth a couple of times, exploring the complete range of movement of the hip .
  • Bend the left knee and switch the leg out. Rock your right leg far bent the proper , then lock the knee tight by pressing the rear of the thigh to the calf.
  • Hold it for 30 seconds.


  • Calms the brain
  • Stimulates the pelvis, spine, abdomen, and bladder
  • Stretches the ankles and knees
  • Eases menstrual discomfort and sciatica
  • Consistent practice of this pose until late into pregnancy is claimed to help ease childbirth.
  • Traditional texts say that Padmasana destroys all disease and awakens kundalini.

Yoga is a perfect therapy for knee pain. It’ll ease out the pain and prevent from intense suffering. Baba Ramdev carefully designed the above poses that systematically work towards decreasing your knee pain. Try them and avoid the unnecessary agony. have you ever ever considered this knee pain treatment by Baba Ramdev yoga? How did it help you? Share your experience with us by commenting below.

Reference Article