If I could go back in time, I’d try to convince my younger self to adopt yoga as soon as possible because it has the potential to be the best medicine to treat certain medical conditions.
That being said, I encourage you to begin exploring this wonderful tradition so you can begin enjoying its unique health benefits and promote your spiritual growth.
One tip I’ll always recommend: immediately stop these yoga exercises the instant you start feeling acute pain. When it comes to your health and especially your knees, it’s best to err on the side of caution.
Also, I want to point out that these exercises are meant to strengthen your knees. However, they are not best used if you’re already have an injured knee or suffering severe knee inflammation.
4 Yoga Poses to Strengthen Your Knees
1. Reclining Hero Pose
I recommend caution and supervisor for this pose. It’s an intermediate level exercise so proceed with care. It has the potential to gradually strengthen your knees if it’s done carefully.
Depending on how flexible you are, you may want to add a layer of blankets or pillows to lighten the flexibility requirements.
Start kneeling on the floor with your knees together, the soles of your feet facing up, and your thighs perpendicular to the floor. Gradually ease in until you’re comfortable in the Hero Sitting pose.
Once you’re comfortable and confident, start lowering your back until you’re comfortably resting on either the floor or the layers of blankets.
Rest your arms at your sides and hold the pose for a minute or until you’re no longer comfortable.
2. Half Lotus
Although this pose is commonly used for meditation it can also gradually increase your knees, hips, and ankles.
Relax and sit with your legs crossed Indian style. Exercising caution, lift your right up and let it rest on your left thigh, near your hips.
Try to drop your hipbones to the floor, hold your head high (to the full reach of your spine), and press your chest forward. Try to relax your face and belly.
Breathe deep and hold for as long as you’re comfortable. Then simply switch legs.
3. Garland Pose
Besides strengthening your knees, this pose is also an effective squat exercise.
Start by squatting, with your heels touching the floor, and try to keep your feet as close together. If you’re having problems keeping balance, don’t worry! You can use yoga mat as a support for your heels.
Breathing carefully, start separating your thighs. Ideally you want to them to sit wider than your torso. As you exhale, lean your torso forward.
Place your elbows within your knees. If possible bring your palms together. If you need help, use your hands as additional support to keep balance.
Hold for about a minute or as long as you’re comfortable.
4. Standing Forward Bend
This is a deceptively simple exercise because it looks like a simple exercise. However, it’s a powerful way to strengthen your knees.
Begin by standing with your feet together.
According to your own limits, gradually bend your torso toward your feet. Focus on bending at your hips, not your back.
Carefully bend and stretch your knees.
Breathe in and out for about a minute or until you’re no longer comfortable.
These yoga poses can strengthen your knees if you practice them regularly and carefully.
If these poses still seem too intimidating, you can alternatively try these yoga exercises to help get you started.
Sources:
http://www.yogaoutlet.com/guides/how-to-do-reclining-hero-pose-in-yoga
Image Source:
