Strengthen & Protect Your Knees with Yoga
Knee pain can limit every aspect of your life — from walking and climbing stairs to sitting comfortably. Our live yoga classes focus on strengthening the muscles around the knee, improving joint lubrication, and restoring mobility so you can move with confidence again.
Weak quadriceps and hamstrings failing to support the knee joint
Osteoarthritis causing cartilage wear and joint inflammation
Meniscus tears or ligament injuries from sports or daily activities
Excess body weight placing additional stress on knee joints
Sedentary lifestyle leading to stiff, under-supported knees
Poor alignment in the hips and ankles transferring stress to the knees
Yoga addresses knee pain by strengthening weak muscles, releasing tight fascia, improving posture alignment, and calming the nervous system. Unlike painkillers that mask symptoms, yoga treats the root cause through guided movement and breathwork — under the watchful eye of a live instructor who corrects your form in real time.
These poses are selected by our instructors specifically for knee pain relief. Each one targets the muscles and joints that contribute to your discomfort.
Utkatasana (modified)
Strengthens the quadriceps and glutes — the primary muscles that stabilize and protect the knee joint.
Stand with feet hip-width apart, back against a wall for support.
Slowly bend your knees, sliding down the wall to a comfortable angle (do not go past 90 degrees).
Keep your knees directly over your ankles, not pushing forward past your toes.
Engage your quadriceps and hold for 5-10 breaths.
Press through your heels to slowly stand back up. Repeat 3 times.
Virabhadrasana II (modified)
Builds strength in the legs while teaching proper knee alignment to prevent future injury.
Stand with feet wide apart (about 4 feet), turning your right foot out 90 degrees.
Bend your right knee to a comfortable angle, keeping it stacked over the ankle.
Extend both arms parallel to the floor, gazing over your right fingertips.
Keep your torso centered — avoid leaning over the front leg.
Hold for 5 breaths, then straighten the front leg and switch sides.
Setu Bandhasana
Strengthens the glutes and hamstrings while gently opening the hip flexors, reducing compensatory knee strain.
Lie on your back with knees bent, feet flat on the floor hip-width apart.
Press your feet into the mat and lift your hips toward the ceiling.
Clasp your hands beneath your back and roll your shoulders underneath you.
Keep your knees parallel — avoid letting them splay outward or collapse inward.
Hold for 8-10 breaths, then slowly lower vertebra by vertebra.
Supta Padangusthasana
Stretches the hamstrings without loading the knee, addressing tightness that contributes to knee pain.
Lie on your back with both legs extended.
Bend your left knee into your chest, then loop a strap around the ball of your left foot.
Slowly straighten your left leg toward the ceiling, keeping the right leg grounded.
Hold the strap with both hands, relaxing your shoulders and neck.
Hold for 8-10 breaths, then switch legs.
Vrksasana
Improves balance and strengthens the stabilizing muscles around the knee without high impact.
Stand near a wall with one hand resting lightly for balance.
Shift your weight onto your left foot, engaging the left quadriceps.
Place the sole of your right foot on your left inner calf or thigh (never on the knee).
Press your foot and leg into each other to create stability.
Hold for 5-8 breaths, then switch sides.
Virasana
Stretches the quadriceps and improves knee flexion range of motion — critical for walking and stair climbing.
Kneel on the floor with knees together and feet slightly wider than hips.
Place a yoga block or cushion between your feet and sit back onto it.
Keep your weight evenly distributed — avoid leaning to one side.
Sit tall with hands on thighs, lengthening through the spine.
Hold for 1-2 minutes. Remove the prop for a deeper stretch as flexibility improves.
Important: These poses should be learned under guidance. Doing them incorrectly can worsen your knee pain. Our live instructors watch your form through your camera and correct you in real time — preventing injury and maximizing relief.
Strengthens quadriceps, hamstrings, and glutes for better knee support
Improves joint lubrication and cartilage health through gentle movement
Reduces knee stiffness and increases range of motion
Corrects poor alignment patterns that cause recurring knee pain
Builds balance and proprioception to prevent falls and re-injury
Helps manage osteoarthritis symptoms without medication side effects
Promotes healthy weight management, reducing load on knee joints
Here's what a typical class looks like when you join our live sessions for knee pain.
Start with seated knee extensions and ankle circles to warm the joints and increase synovial fluid circulation in the knee.
Practice Modified Chair Pose, Modified Warrior II, and Bridge Pose. These build the quadriceps and glute strength essential for knee stability.
Move through Reclined Hand-to-Big-Toe and Hero Pose to lengthen tight muscles and improve the knee's range of motion safely.
Practice wall-supported Tree Pose for proprioception, then finish with a supine Savasana to allow the body to integrate the benefits.
I was told I'd need knee surgery within a year. After 4 months of Yogaastha's knee yoga program, my doctor was surprised at how much my knee strength and mobility had improved. Surgery is no longer on the table.
Rajesh K.
Retired Teacher, 4 months practicing
Join a live class tomorrow morning. Your instructor will guide you through every pose with personal corrections to keep you safe and pain-free.
₹1,500/month · Cancel anytime · Both morning & evening slots