Yoga for Knee Injuries: 9 Poses to Support Your Recovery

5. Reclined Knee-to-Chest (Ardha Apanasana)

This posture helps gently ease you again into enhancing your vary of movement in your knee(s), stabilizes the pelvis and stretches your decrease again so it’s glorious for knee harm restoration.

By going slowly, you give the muscular tissues surrounding the knee joint house to calm down and open up.

Let’s strive it:

• Start by mendacity flat in your again together with your legs prolonged and your arms by your facet
• Slowly bend your proper knee and place your fingers on the entrance of your shin
• Gently information your knee up, hugging it in the direction of your chest so far as it could go
• You possibly can slide your forearms beneath your knee (between your hamstrings and calve muscular tissues) to create more room within the knee joint
• Scan your physique to see if you’re holding stress in any space. Calm down and launch these areas
• Keep right here for 5 breaths earlier than releasing and lengthening your leg again to the bottom
• The important thing right here isn’t to power your knee into deeper vary of movement – it’s to go slowly and permit your physique to calm down and open up in its personal time
• Repeat on the opposite facet

 

6. Chair Pose (Utkatasana)

Chair Pose is a superb yoga for knee accidents posture as a result of it helps strengthen the quadriceps, hips and glutes, creating extra stability within the knees. The decrease you go, the extra power you’ll construct.

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