Make your knees stronger with yoga: 8 asanas to strengthen your knees

Be it sitting or walking, you need the support of your knees. So, do yoga to strengthen your knees regularly.
Yoga for strong knees
Practise yoga to make your knees stronger. Image courtesy: Adobe Stock
Natalia Ningthoujam Published: 22 Oct 2023, 16:30 pm IST
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Whether you are walking, running, standing, sitting or getting up, your knees play a major role and they need to be strong. Imagine going weak in the knees while you are working out in a gym or losing your balance while getting up! The right exercise is important to build the strength. Consistent practice of yoga can help you with stronger knees. All you have to do is know the right yoga asanas to strengthen your knees. Let’s find out how yoga can be good for your knees.

Knees literally take away a lot of stress, and they take a lot of stress too! So, knees have to be kept healthy, recovered, repaired and rejuvenated, says Dr Mickey Mehta, a global leading holistic health guru and corporate life coach.

Yoga for stronger knees

Yoga has some asanas to relax the knees and to strengthen them. Here are some of them:

1. Virabhadrasana

The warrior pose works at hamstrings and quadriceps eccentrically and at back leg, concentrically. It strengthens, builds up stability and balance of knee muscles, says the expert.

How to do it

• Stand with your feet wide apart and turn your right foot out.
• Bend your right knee while keeping it over your ankle.
• Extend your arms that should be parallel to the ground.

Yoga class
Try these yoga asanas for stronger knees. Image courtesy: Adobe Stock

2. Trikonasana

A powerful vastus lateralis (the outer part of your quadriceps) and a much weaker, under-utilised vastus medialis (the inner part of your quadriceps) are common issues with those who have knee injuries or weakness. The yoga position trikonasana will tone the muscles that support the inner quad. It can stretch and make the muscles around the knee stronger.

How to do it

• Stand with your feet away from each other, with one foot out.
• Bend at your hip to reach your hand to your shin or the floor.

3. Utkatasana

It engages the quadriceps, which support the knee joint. It shifts body weight to the hip sockets and reduces knee pressure. It also helps to strengthen your hamstrings and quads.


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How to do it:

• Stand with your feet placed together, bend your knees, and lower down your hips.

4. Vrikshasana

When it comes to building the muscles that help the knees, balancing poses can be really good. It strengthens the muscles surrounding the knee, says Dr Mehta.

How to do it:

• Stand on one leg and keep your other foot’s sole on your inner thigh.

5. Salabhasana

It strengthens the muscles in the lower back and legs, indirectly supporting the knees.

How to do it:

• Lie on your stomach as you lift your legs as well as your upper body.

6. Supta Padangusthasana

Supta Padangusthasana aids in stretching the muscles in the inner thighs, hamstrings and calves. It is quite beneficial for knee and hip pain.

How to do it:

• Lie on your back, raise one of your legs and then hold your big toe.

7. Setu bandhasana

It strengthens the glutes, which indirectly help with knee support. This yoga asana, also known as the bridge pose, helps to properly align your knees. It also strengthens your back, glutes as well as hamstrings.

Outdoor yoga
Do sukhasana to strengthen your knees. Image courtesy: Adobe Stock

How to do it:

• Lie on your back as you bend your knees and lift up your hips.

8. Sukhasana

Leg strengthening and sitting asanas are good for knees, it makes your knees flexible.

How to do it:

• Simply cross your legs and gently position one in front of the other while seated with both feet in the crooks of your thighs.

Before you decide to do these yoga asana, people with recent knee injuries should be cautious.

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About the Author

Natalia Ningthoujam has written on various subjects - from music to films and fashion to lifestyle - as a journalist in her career that started in 2010. After getting stories from the crime scene, police headquarters, and conducting interviews with celebrities, she is now writing on health and wellness which has become her focus area. ...Read More

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