Three Simple Yet Effective Yoga Poses To Gain Lasting Relief From Knee Pain

Knee pain is a fairly common problem and is in fact considered to be the second most common type of chronic pain. Contrary to the popular belief, the problem is not restricted only to people of older age. Rather it is known to affect young adults and even teenagers suffering from minor injuries or various medical conditions. Thankfully, it is possible to gain lasting relief from the problem with some really simple yoga poses for knee pain. However, before learning about these highly efficient poses, it is important to first understand the reasons that cause knee pain.

knee pain

Causes And Symptoms Of Knee Pain

Knee pain might seem to be a minor problem for people who do not suffer from it. However, the pain can be extremely discomforting and can hinder the normal life of an individual quite significantly. The pain can be caused due to a wide variety of reasons ranging from a ligament injury to chronic conditions like arthritis. The other common causes of knee pain include obesity, weak quads or hamstrings and bone degeneration. Most patients suffering from the pain, also experience stiffness and swelling around the knees. They might also face problems with flexing and extend the knee besides the inability of the joint to bear weight.

knee pain-causes

Effective Yoga Poses To Gain Pain Relief

Irrespective of the reasons leading to knee pain, yoga poses can prove extremely effective in providing lasting relief. The only condition is that the patients need to practice these poses regularly for several weeks before expecting any results. Patients can also get longer lasting benefits in terms of stronger knee muscles and permanent pain relief. For this, they need to practice the poses continuously on a daily basis. Discussed below are three easy to perform and effective yoga poses to get the aforementioned benefits.

Virasana Or Hero Pose

This is a meditative yoga pose that does not necessarily need to be practised on the empty stomach. It is a beginner level Hatha yoga pose, which is symbolic of the inner hero willing to fight the body problems.  The pose helps in increasing the blood circulation in the legs besides stretching the thighs and knees. It also helps improve the body posture and makes the legs feel relaxed.

Virasana-Pose

 

Follow the below given steps to perform the pose.

  • Kneel on the floor by placing the knees directly under the hips and letting the hands rest on the thighs.
  • Bring the knees closer to each other while increasing the gap between the feet to more than hip width.
  • Press the toes firmly into the floor and gently lower the hips to get into a sitting position.
  • Roll the calves away to ensure that the hips are placed between the heels.
  • Taking a deep breath extend the tailbone from the crown of the head to the floor.
  • Hold in this position for 30 seconds before relaxing and then repeat it 5-10 times.

Malasana Or Garland Pose

This beginner level Hatha yoga pose is basically a squat and offers best results when practised on an empty stomach. It helps in makes the legs strong and lean beside enhancing the strength of knees, ankles and thighs. It also helps in proper excretion to keep the body clean and healthy from within.

Malasana-pose

 

The Malasana can be performed in the following manner.

  • Place the feet close together and firmly on the ground and gradually lower the body into a squatting position.
  • Spread the thighs such that they are placed slightly wider than the torso.
  • Now lean forward while exhaling so as to make the torso fit snugly between the thighs.
  • Bring your palms together in the namaskar posture while ensuring that the elbows pressed against the inner thighs.
  • Hold the position for 30 seconds before inhaling and relaxing and repeat the pose 4-5 times.

Makarasana Or Crocodile Pose

This is one of the most effective and simple poses to gain effective pain relief and can be performed on an empty or full stomach. It helps in stretching the leg muscles and hence works as a balm for knee pain. It also helps in reducing hypertension by making the body feel calm and relaxed.

Makarasana-Pose

 

Given below is the step by step guide to perform Makarasna.

  • Lie down on the floor with the stomach touching the ground.
  • Fold the hands with the fingers facing upwards and the tips of the elbows, kept shoulder distance apart, touching the ground.
  • Now raise the shoulders and the head while keeping the neck straight and looking forward.
  • Bend the head a little forward to place the chin in the palms.
  • Stretch the legs with the toes facing outwards and feel the body touching the ground.
  • Stay in this position for some time before relaxing by gently removing the chin from the palms.
  • Next, bring down the shoulders and the head and roll over.
  • Repeat the pose several times to get the best results.
Knee Pain Relief Products

Amazon

SandPuppy Strappr - Wireless & portable joint pain relief heating pad with adjustable heat (Size: Medium)

Rs. 1,699
Rs. 1,349  in stock
2 new from Rs. 1,349
Free shipping
Buy Now
Amazon.in
as of November 26, 2020 9:32 am

Features

  • Adjustable heat level Low: 45 degree, Medium: 55 degrees C, High: 65 degrees C
  • Battery Operated - can be charged with any USB mobile charger. (NOTE: USB Charging cable is not included with product)
  • It gives comfort from niggling joint aches, relaxes muscles due to deep penetrative heat, also available in XL size with a larger heating area.
  • Unique design - Heating pad molded to fit around all joints and an easy Velcro strap to hold firmly in place Wireless and lightweight, anytime, anywhere use
  • Covered with a 12-Month Replacement Warranty - Register Product by calling or SMS Strappr to +91 77678 13666

Quark MartTM Magnetic Therapy Knee Hot Belt Self Heating Knee pad Knee Support Belt Tourmaline Knee Braces Support Heating Belt - Free size

Rs. 999
Rs. 349  in stock
1 new from Rs. 349
Buy Now
Amazon.in
as of November 26, 2020 9:32 am

Features

  • Free Size
  • Self Heating
  • Magnetic Therapy

Healthgenie Adjustable Knee Support Patella with Free Size Fits Most (Black)

Rs. 599  out of stock

Free shipping
Buy Now
Amazon.in
as of November 26, 2020 9:32 am

Features

  • Helps people with patella-femoral pain syndrome (pfps)
  • Helps with bracing mechanism to lend support and stability to patella
  • Realigns patella position to relief patellar pressure
  • Compresses and support patellar tendon

Blue Nectar Ayurvedic Pain Relief Oil for Body, Back, Knee and Legs, 100ml

Rs. 495  in stock
2 new from Rs. 495
Free shipping
Buy Now
Amazon.in
as of November 26, 2020 9:32 am

Features

  • Massage with this Pain Oil may help in providing relief from Joint Pain, Back Pain, Neck or shoulder Pain and muscle stiffness or sore muscles.
  • Experience natural effectiveness of Ayurveda and ancient wisdom with 17 Active Ayurvedic herbs and herbal oils such as Clove, Cinnamon, Maha Visgarbh, Maha Narayan, Dhanwantram, Maha Mash, Ashwagandha, Shatavari etc.
  • These Potent ingredients are believed to be helpful for elderly people suffering from body pain, knee pain, joint pain etc.
  • Suitable for Adults, Children and Pregnant Women
  • 100% Ayurvedic. Contains no mineral oil, sulphate, Paraben or chemicals.

DiCLOWiN Knee Oil - Targeted Relief From Knee Pain (60 ML) Liquid (60 ml)

Rs. 146
Rs. 113  in stock
7 new from Rs. 110
Buy Now
Amazon.in
as of November 26, 2020 9:32 am

Features

  • It is highly useful for general body massage and pain relief in several parts of the body except head

Tynor Stretchable Knee Cap for Pain Relief - Large (Pair)

Rs. 305
Rs. 249  in stock
44 new from Rs. 185
Free shipping
Buy Now
Amazon.in
as of November 26, 2020 9:32 am

Features

  • Designed to support the limbs & joints, pain and inflammation during injury
  • Four-way stretchable and comfortable knee cap
  • Provides therapeutic warmth and adequate compression
  • Better sweat absorption with no rashes and allergy
  • Sizing Guide: Size - Large, Inches - [19.6 to 22] cm - [49 to 55]

Dr Ortho Knee Cap (Black, Universal Size Knee Cap for Knee Support, Gym)

Rs. 320
Rs. 208  in stock
2 new from Rs. 208
Free shipping
Buy Now
Amazon.in
as of November 26, 2020 9:32 am

Features

  • By Dr Ortho
  • As directed by the physician
  • It is made from cotton lycra

Movlite Pain Relief Oil for any kind of Joints Pain, Knee, Elbow, Ankle, Back Pain, Ayurvedic Pain Relief Oil, 120 ml(Pack of 1), 10% DISCOUNT

Rs. 300
Rs. 270  in stock
3 new from Rs. 270
Free shipping
Buy Now
Amazon.in
as of November 26, 2020 9:32 am

Features

  • Ingredients: Til Oil, Sat Pudina, Tailpatra, Ajwain Oil, Jaiphal Oil, Laung Oil
  • Method of Application: Apply some amount of MovLite oil on the affected area and massage gently for about five minutes, 2-3 times a day or as directed by physician
  • Non Sticky Oil
  • Convenient to Use
  • For Immediate Relief

Jini Collection® Magnetic Therapy Knee Hot Belt Self Heating Knee pad Knee Support Belt Tourmaline Knee Braces Support Heating Belt - Free size

Rs. 999
Rs. 349  in stock
1 new from Rs. 349
Buy Now
Amazon.in
as of November 26, 2020 9:32 am

Features

  • Tourmaline heating knee pad thermal Magnetic Therapy knee support Heating Belt knee Massager.
  • Self Heating Kneepad Magnetic Therapy Knee Support Tourmaline Heating Belt Knee Massager Foot Care Tool.
  • Use twice a day, about 2 hours for each time (Do not use while sleeping).
  • It is normal that some people with sensitive skin may feel burn or skin turns red. If it hurts your skin, you could shorten use time according to individual circumstance.
  • You could also wear the brace through clothing but the heating effect will decrease and the magnetic effect will work as normal.

Healthgenie Adjustable Knee Support with Free Size Fits Most (Black)

Rs. 599  out of stock

Free shipping
Buy Now
Amazon.in
as of November 26, 2020 9:32 am

Features

  • Comfort and quality - made of high quality durable, elastic, soft skin friendly and washable neoprene
  • Super strong - sticky Velcro can be repeatedly used without tearing
  • Injury prevention and pain reduction - increase blood flow, compression protects knees from injury and inflammation
  • Free size - circumference (thigh - minimum 33 cms to maximum 55 cms) and (calf - minimum 35 cms to maximum 46 cms)
  • Suitable for both men and women

ZOQWEID Magnetic Therapy Knee Hot Belt Self Heating Knee pad Knee Support Belt Tourmaline Knee Braces Support Heating Belt - Free size

Rs. 599
Rs. 339  in stock
1 new from Rs. 339
Buy Now
Amazon.in
as of November 26, 2020 9:32 am

Features

  • Tourmaline heating knee pad thermal Magnetic Therapy knee support Heating Belt knee Massager.
  • Self Heating Kneepad Magnetic Therapy Knee Support Tourmaline Heating Belt Knee Massager Foot Care Tool.
  • Use twice a day, about 2 hours for each time (Do not use while sleeping).
  • It is normal that some people with sensitive skin may feel burn or skin turns red. If it hurts your skin, you could shorten use time according to individual circumstance.
  • You could also wear the brace through clothing but the heating effect will decrease and the magnetic effect will work as normal.

FEGSY Knee Belt for Joint Pain Relief Women and Men for Ligament injuries, Knee Pain, and Support. (1)

Rs. 599
Rs. 399  in stock
1 new from Rs. 399
Free shipping
Buy Now
Amazon.in
as of November 26, 2020 9:32 am

Features

  • EFFECTIVE IN KNEE PAIN: Knee guards effectively relieves post-operative knee pain, strains, and arthritis. Knee Wraps are Made of Breathable neoprene material retains heat and speeds up recovery period.
  • MULTI USE: It can be also used for gym, weight lifting, and for any sport, walking,running, cross fit, fitness, and to recover faster from injury.
  • PREMIUM QUALITY: This knee brace is constructed of a neoprene alternative material which is breathable, lightweight, and comfortable to wear. Fits right or left leg.
  • COMFORTABLE: Substantial knee support & comfort including reinforced double stitching and strong velcro closures. maximum support & more natural movement.
  • ADJUSTABLE SIZE: Our knee support can be adjusted with its special belts to fit almost anyone with up to a knee circumference of 12.5"18".

Jiva Pain Calm Oil - Ayurvedic pain relief oil for joint, back, knee, shoulder and muscular pains - 120ML

Rs. 187
Rs. 184  in stock
3 new from Rs. 181
Buy Now
Amazon.in
as of November 26, 2020 9:32 am

Features

  • Relieves joint and muscular pain|| Controls swelling and inflammation of joints|| Reduces stiffness and tension|| Strengthens the bones and muscles
  • Apply on the affected parts and massage gently.
  • This oil is excellent for pain relief in patients suffering from rheumatoid arthritis, gout, cervical and joint pains, stiffness and backaches, frozen shoulders, sciatica and muscular sprains.

JSB BS61 Stretchable Knee Cap Support for Sports and Pain Relief (Pair) (L)

Rs. 390
Rs. 199  in stock
1 new from Rs. 199
Free shipping
Buy Now
Amazon.in
as of November 26, 2020 9:32 am

Features

  • Stretchable Knee Cap Support for Sports and Pain Relief : Easy to Wear
  • Perfect Elasticity, Breathable material and Ideal Compression
  • Ideal For : Sports, Knee Exercise, To Prevent Jerk to Knee, Knee Joint Pain, Arthiritis, To Protect Against Cold, To Provide Compression to Knee
  • Washable and Long Life ; Washing Instructions : Wash in Cold Water and Shade Dry on Flat Surface. Do not Hang for drying
  • How to Choose the Right Knee Cap Size for You : Take a Measuring Tape and measure the circumference around your knee patella ie. the centre of your knee. Small 12.4" to 14.0" (31.0 to 35.0 cm) : Medium 14.0" to 15.6" (35.0 to 39.0 cm) : Large 15.6" to 17.2" (39.0 to 43.0 cm) : X Large 17.2" to 18.8" (43.0 to 47.0 cm)
We will be happy to hear your thoughts

Leave a reply

Adorable Soul
Enable registration in settings - general