Painful knees are practically a widespread disease. They limit our daily activities, making it difficult to walk and enjoy the carefree joy of movement. Yoga can help you strengthen your knees and stabilize your joints. Well-trained muscles protect the knees by helping to keep them in the correct position. A lack of muscle overloads the cartilage, and the ligaments suffer. Regular exercise helps prevent knee pain and protect the knee joint.
We'll tell you why stable knee joints are so important, what to keep in mind when practicing, and show you 3 yoga exercises for strong and stable knees.
Why it is so important to perform yoga exercises correctly
Yoga is a wonderful way to work intensively with your body. Through the conscious practice of asanas, you strengthen your body, train your sense of balance, and become increasingly more flexible over time. With targeted exercises from the diverse yoga disciplines, you can strengthen your knees, relieve pressure on the knee joints, and thus find a stable stance.
To enjoy your yoga practice for a long time, you should definitely keep a few things in mind to avoid any unpleasant consequences.
That’s why you should pay attention to the correct execution of yoga:
• Your body and its health are your most valuable asset, so treat it well.
• Pain is caused by careless and incorrectly executed movements.
• If you push your body too hard, you risk injury and long-term damage.
• If your body cannot handle it, do not force it into the lotus position, for example, as this can lead to pain and permanent damage to the knee joints.
Yoga exercises to mobilize and strengthen your knees
We have compiled three yoga exercises for you that can help you on your way to stable and strong knees:
Exercise 1: Half Moon (Anjaneyasana)
This yoga pose is also known as a deep lunge. It gently strengthens the muscles in your thighs and around your knees without putting too much strain on them. At the same time, it stretches your back muscles and hips. Be sure to listen carefully to your body during this yoga pose if you experience any kind of pain. Only go down as far as is comfortable for you.
Execution of the yoga exercise:
Start in downward dog and breathe deeply in and out. On your next inhale, place your right foot between your hands. Make sure your knee is over your heel. Now place your left knee on the yoga mat and place your foot on the mat. Keep your leg extended behind you. On your next breath, straighten your torso and extend your arms upward.
Your arms are parallel to each other without touching, and your palms are facing inward. Now tilt your head back slightly and draw your fingers upward. Stay in this position for at least five breaths, and on your last exhalation, bring your head and back forward. Switch back to Downward-Facing Dog and start the asana with your left knee. Repeat the asana five times per side, or as long as it feels comfortable. Your thighs may stretch slightly, but they should definitely not be sore.
Exercise 2:
With this exercise, you strengthen your knee joints, legs, and buttocks. Lie down comfortably on your yoga mat. Now lift your legs simultaneously and stretch them as high as you feel comfortable. Make sure your back is flat on the mat and that you don't arch your back. Now stretch your feet alternately and then pull them in. Synchronize your breathing with the movement of your feet.
Perform the exercise for at least 10 rounds or as long as it feels comfortable. Then, curl your feet up onto the mat and place your legs hip-width apart. With your next inhalation, lift your pelvis upward and press your feet into the yoga mat. Make sure to only place as much weight on your knees as feels comfortable. Then, with an exhalation, lower your pelvis back down.
Exercise 3:
If performed correctly, this asana will help strengthen your knee joint. It will also stretch your legs and back, and mobilize your hips. This exercise is also started lying down. For the starting position, place your feet comfortably next to each other on the yoga mat at buttock level. Keep your arms relaxed at your sides. Breathe in mindfully and, as you breathe out, lift your right leg, bend it, and pull it toward your chest. If it feels comfortable, you can place your hands around your knees. As you inhale, stretch your right leg forward and simultaneously raise your arms vertically in the air. Repeat with your left leg. Perform this yoga exercise at least five times on each side, or as long as it is comfortable and pain-free.
Why does my knee crack when I do yoga?
As soon as the knees are bent during yoga, some people experience a cracking sound. While it sounds horrible, the loud cracking is usually nothing to worry about. You can imagine the cracking sound like a gas bubble, which creates a noise due to the movement and the resulting pressure equalization.
The body is more prone to cracking in the morning, as lying down at night makes us stiffer than during the day or in the evening. However, if the knee or other joints crack constantly and are painful, you should consult a doctor. Inflammation or a joint misalignment can quickly develop and cause the noise.
Generally speaking, cracking your knee during yoga is harmless. However, if you experience an unpleasant pulling sensation or pain, be sure to consult a doctor.
Predisposed to knee pain: can I practice yoga?
Whether it's an old injury, chronic pain, or misalignment of the knee joints, people suffering from knee pain are often unsure which sports and exercises are still permissible. The good news: Yoga is possible even with pre-existing knee problems. It's best to let your yoga instructor know before your yoga class. They will address your personal health needs and show you which asanas you are permitted to perform. For many asanas, there are knee-friendly alternatives that you can easily practice.
Important note: We expressly state that we do not offer medical advice. The exercises described should only be performed if you have no underlying health problems. If you experience pain or discomfort in your knees or any other part of your body, always consult a doctor for medical evaluation.
Do you have problems with your knee joints or an old injury that's causing problems? Has this put you off yoga so far? Or have you even been able to successfully combat your knee pain with yoga? Feel free to leave us a comment with your experiences on the path to healthy knees!
