excercise for knee pain

knee paIN




For the patient of knee pain, the slow and controlled movement is required. If there is no or less movement, the condition may worsen. With the help of Yoga and Panchkarma one can do the possible stretching movement. Yoga is good to avoid knee injuries by keeping the knees healthy and flexible. Knee pain management through Yoga, in fact, is possible by stretching and strengthening the surrounding knee muscles. Yoga poses to enhance the flexibility of joints thus helpful in the knee injury and lengthening of nearby joint muscles. Here is the list of best Yoga poses for relieving knee pain, arthritis and knee injury.
There are many Yoga exercises, which are helpful in controlling knee pain. Knee pain control through Yoga and Panchkarma under the supervision of Yoga & Ayurveda expert show the positive result.

You can do this asana in two different positions:-

  • In standing position.
  • In Suspine position.

In Standing Positions 

  • Stand straight on the ground, and take a small gap between your feet.
  • With deeply breathe (inhale), raise your both arms.
  • Keep your arms upward by interlocking your fingers.
  • Now come on the toes by raising your heels simultaneously
  • Feel the pressure of stretching from toes to fingers.
  • Try to maintain this pose as long as you can with slow and deep breathing.
  • Now come to the original position with deep breathing (exhale).
  • You can perform the number of rounds as per your convenience after having relaxation for a while.

(In Suspine Position or lie down position)

  • Lie down on the floor to your back in Suspine position.
  • Keep your hands by the side of your body and palms should be facing downwards.
  • Try to keep your Legs, waist and neck all in straight line.
  • Inhale, and raise your both arms slowly upwards and place the arms behind your head.
  • Your both arms should parallel to each other, and palms facing upwards.
  • Retain your breath.
  • Now stretch your hands and feet in the opposite directions as far as possible.
  • Try to keep your legs and arms straight (not bend).
  • While exhaling, slowly bring down your hands to the starting position.
  • Repeat this for four times, and try to increase the duration you can stay in this asana.

Precautions of Tadasana for joint pain

  • Women during pregnancy should skip this Asana.
  • The patient of varicose vein should avoid it.
  • In case of dizziness, it is better to perform this.
  • This Asana shouldn’t be held for a longer period who have headache, insomnia and low blood pressure.
  • Excess extension may cause knee problems.

Benefits of Tadasana for joint pain.

  • Improves posture
  • Strengthens thighs, knees, and ankles
  • Increases awareness
  • Steadies breathing
  • Increases strength, power, and mobility in the feet, legs, and hips
  • Firms abdomen and buttocks
  • Relieves sciatica
  • Reduces flat feet
  • Develops strength and flexibility simultaneously, especially in the spine
  • Relieves tension, aches, and pains throughout the body
  • Improves blood circulation
  • Encourages healthy digestion and elimination
  • Leaves you feeling refreshed and rejuvenated
  • Expels dullness and depression
  • Harmonizes the body and mind
  • Increases energy and enthusiasm



  • Lie down on the stomach by keeping your legs together. Make a gap of 1-2 feet between the legs if somebody has a backache.
  • Put your palms beside your shoulder and the head should rest on the ground.
  • With inhaling raise your head up to your navel region and try to see the roof.
  • Maintain the position till 10 to 60 seconds with steadily inhaling and exhaling.
  • Come to the original position slowly with the deep exhalation.
  • Repeat the process for 3 to 5 times

Precautions of Bujangasana

  • Don’t try this asana if you are suffering from high blood pressure, hernia, or peptic ulcer.
  • Don’t practice Bhujangasana during pregnancy!
  • The novices may not be able to do this asana at the first go. Proceed slowly and over several attempts.

Benefits of Bujangasana

  • It cures acidity, Indigestion, and Constipation.
  • Improves the function of liver, kidney, pancreas, and gallbladder.
  • It cures back pain, Spondylitis, Slip disc.
  • It strengthens the arms, shoulders and joint muscles.
  • Helps to lose weight.
  • Helps to improve blood circulation.
  • It expands the chest.
  • Effective in uterine disorder.
  • Improves the function of reproductive organ.
  • Brings flexibility in upper and middle back.
  • Relax the body muscle and give strength to spinal cord.
  • Releases stress and fatigue.
  • Useful for those suffering from respiratory disorder such as asthma.



  • Lie down straight on your stomach.
  • Now join your elbows, making a stand and place your palms under the chin.
  • Lift your chest up
  • Keep your elbows and legs together.
  • During inhaling, first fold your one leg at a time and then both the legs together.
  • During folding, your ankles should touch the hips.
  • While exhaling, your feet should be straight and keep your head steady.
  • Repeat this for 20 to 25 times.


  • Avoid this pose if you have any serious back injury.
  • People with neck injuries should keep the head in a neutral position or use a folded blanket to support the neck during the asana.


  • Beneficial in cervical, slip disc, spondylitis, sciatica.
  • Beneficial in all spine related problems.
  • Very useful in knee pain, and other lungs related problems.
  • Stretches the muscles of legs and hips.
  • This pose is best for relaxing after doing other Asana.

Reclining knee bent twist


  • To begin, lie on your back with your knees bent and your feet flat on the floor. You can rest your head on a pillow or blanket for extra neck support. Let your arms rest at your sides.
  • On an exhalation, draw both knees to your chest and clasp your hands around them. This is Knee-to-Chest Pose (Apanasana).
  • Extend your left leg along the floor, keeping your right knee drawn to your chest. Extend your right arm out along the floor at shoulder-height with your palm facing down.
  • Shift your hips slightly to the right. Then, place your left hand on the outside of your right knee. Exhaling, drop your right knee over the left side of your body. Keep your left hand resting gently on your right knee.
  • Turn your head to the right. Soften your gaze toward your right fingertips. Keep your shoulder blades pressing toward the floor and away from your ears. Allow the force of gravity to drop your knee even closer to the floor. If your right toes can touch the floor, allow your foot to rest.
  • Hold the pose for 10-25 breaths. On an inhalation, slowly come back to center, bringing both knees to your chest in Knees-to-Chest Pose (Apanasana).
  • Exhale, and extend your right leg along the floor. Repeat steps 3-6 on the opposite side.
  • When you’re finished with the pose, hug your knees to your chest for a few breaths in Knee-to-Chest Pose (Apanasana). Then, slowly exhale as you extend both legs along the floor.


  • Avoid this pose if you suffer from any of the following conditions.
  • Hypertension
  • Migraine
  • Headache
  • Insomnia
  • Diarrhea

Panchakarma for knee Pain

knee procedure
Abhyanga: A gentle herbal oil massage to body which helps in relaxation and improves blood circulation
Sweden: Ayurvedic steam with ayurvedic herbs which removes the rigid toxins from the body an loosen the muscles
Basti: Medicated enema which aims to balance the vata dosha of body. Also helps in healing of degeneration of joints
Janu Basti: Knee joint is called as the Janu Sandhi in Sanskrit; hence the name Janu Basti. Benefits of Janu Basti are as follows:

Treats Osteoarthritis
Relieves knee pain
Strengthens muscle
Balances Sleshaka Kapha, which regulates the synovial fluid in the joint, which is necessary for proper lubrication of the joint.

Dr Nitesh Khonde is an Ayurveda Specialist, Ayurveda doctor, Holistic healer, writer and consultant based in Nagpur, Maharashtra. parijatak.com