Yoga for Knee Pain and Core Strengthening: Expert Tips from Helen
- Wharfedale Wellness
- Nov 19, 2024
- 3 min read
Knee pain is a common issue that affects people of all ages. Whether it stems from arthritis, characterised by morning stiffness and discomfort after sitting, or pain during activities like walking or climbing stairs, knees often benefit from targeted care.
Strengthening the quadriceps (quads) muscles - which support the knee joint - can be incredibly beneficial. For those recovering from knee injuries, incorporating gentle yet effective yoga exercises can aid in recovery and prevention.
3 Yoga Poses for Knee Strength
These yoga poses focus on strengthening the quads while also activating the core muscles:
1. Goddess Pose
Tuck your tailbone under.
Keep your back upright as you bend your knees outward.
Hold the pose and feel the engagement in your thighs and core.
2. Chair Pose
Stand with your feet hip-width apart.
Tuck your tailbone under and sink down into your hips, as if sitting onto an invisible chair.
Ensure you can still see your toes beyond your knees.
3. Warrior 1
Bend your front knee, ensuring it aligns with your foot.
Your knee should remain in line with your toes for proper form and support.
How to Practice:
Hold or repeat each pose. Both methods work the muscles differently.
Perform each exercise until fatigued and repeat three times per week.
Top Tips:
The lower you squat, the harder the pose becomes.
Raising your arms adds an additional challenge to your core and upper body.
Keep your tummy muscles activated and remember to breathe!
Note: If any of these exercises cause pain (not just muscle fatigue in the thighs), stop immediately. Yoga postures can be adapted to suit individual needs.
Core Strengthening Through Yoga
A strong core supports natural movement, reduces injury risk, and mitigates pain and degenerative changes. Yoga is an excellent way to activate the core while engaging the entire body. Here are five popular poses to try:
1. Boat Pose
Sit on the floor, lean back slightly, and lift your legs off the ground to create a V-shape.
2. Shoulder Stand
Lie on your back and lift your legs and hips upwards, supporting your lower back with your hands.
3. Plank
Balance on your hands and toes, keeping your body in a straight line from head to heels.
4. Shoulder Bridge
Lie on your back with knees bent, feet flat on the floor. Lift your hips toward the ceiling, engaging your glutes.
5. Warrior 1
Bend your front knee while keeping your back leg straight, raising your arms to engage the core and upper body.
How to Practice:
Hold each posture until you’re tired but maintaining good form (avoid collapsing).
Repeat three times per session and practice three times per week.
Top Tips:
Keep your tummy muscles activated and breathe steadily.
Squeeze your glutes to support your spine and enhance posture.
Note: If any of these exercises cause pain (beyond typical muscle fatigue), stop immediately. All yoga and physiotherapy exercises can be tailored to individual needs.
Tailored Support for Your Goals
Yoga and strengthening exercises are powerful tools for promoting mobility and reducing pain. However, every body is different.
If you’re experiencing knee pain, recovering from an injury, or want to build core strength safely, I’d be happy to assess your needs and provide a customised treatment program to help you achieve your goals.
Contact Helen
07791135719
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