Yoga for Knee Injuries: 9 Poses to Support Your Recovery

1. Locust Pose (Salabhasana)

Locust Pose is nice for strengthening your decrease again muscular tissues and activating the muscular tissues in your decrease physique. This helps create stability within the again physique to finest help your knee(s).

To create extra consolation, place a blanket or one thing delicate beneath your injured knee.

Let’s strive it:

• Start by laying on the bottom in your stomach
• Relaxation one facet of your face on the bottom and place your arms by your facet together with your palms going through up
• On an inhale, elevate your chest and your arms off the bottom and produce your shoulder blades nearer collectively
• Maintain your neck impartial by barely pulling your chin down towards your chest
• You possibly can keep right here for 5 deep breaths with out activating the decrease physique, or proceed to the subsequent step
• Squeeze your toes and legs collectively and activate your glutes and quads
• Maintaining your legs straight and toes collectively, use your decrease again muscular tissues to slowly elevate your legs off the bottom
• Keep right here for 5 gradual, deep breaths, constantly lifting your chest and legs increased on each inhale
• After 5 breaths, launch your limbs again to the ground and place the alternative facet of your face on the bottom
• Relaxation for a couple of breaths, and repeat two to a few extra occasions

 

2. Seated Ahead Fold (Paschimottanasana)

Ahead folds are nice yoga for knee harm poses as a result of they assist relieve stress within the decrease again and behind the knees by growing flexibility in your hamstrings and calves.

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