According to studies, exercise can help controlling symptoms of osteoarthritis such as pain, lack of flexibility, decreased strength, and morning stiffness. Controlling each of these can improve function which will result in improvement of quality of life.

Researchers concluded that doing yoga and physical therapy together has more positive effects than physical therapy alone. The results showed greater decrease in pain, morning stiffness, and anxiety in the patients. Yoga can be especially therapeutic for people with knee osteoarthritis, resulting in less pain and better mobility in this population.Regular yoga practice can therefore help those with arthritis become more active and experience a greater quality of life.

Certain types of yoga move at a faster pace and can actually put pressure on the knees. It’s important to choose a style that will minimize that to avoid exacerbating knee pain.

The best styles of yoga for knee pain include:

• Hatha yoga
• Iyengar yoga
• Restorative yoga
• Yin yoga
• Kundalini yoga

These are gentler styles that allow for mindful movement, which can lubricate the joints while preventing injury. If you’re new to yoga and have knee pain, it is better to avoid fast and exercise-oriented yoga styles like vinyasa, bikram, ashtanga, and baptiste.

There are many Yogasanas which are specifically meant to relax the knee. The effect of yoga lasts longer than other exercises. So let’s look at 5 Yogasanas that help in relieving joint pain:

1. Bridge Pose (Setu Bandhasana)

Bridge Pose is effective in relaxing the body and reducing stress.

2. Garland Pose – (Malasana)

Garland pose is a deep squat position that helps to strengthen knees, ankles, and thighs.

3. Crocodile Pose (Makarasana)

Crocodile Pose reduces stress on back and reduces joint pain

4. Warrior Pose (Virabhadrasana)

This pose is excellent for strengthening of  knee joint.

5.     Hero Pose ( Virasana)

Virasana improves blood circulation in the legs and relieves tired feet. It reduces back pain and joint pain.

Yoga offers a wide range of benefits for knee pain when used as part of an ongoing treatment plan. All you need to get started is a mat and some props to keep yourself comfortable during a session. It’s important to know your limits and not to stretch yourself too far when practicing yoga. If certain poses feel too difficult, you can sit out or find a position that is comfortable for you. Be sure to talk to your doctor if you’re experiencing knee pain or before starting a yoga program to make sure the exercise is right for you.