Three Best Yoga Poses For Sore Knees

Practice Yoga and Meditation Yoga for sore knees
Trudy Vains

Yoga Expert

Apr 09, 2024

Do you struggle with sore knees?  You are not alone! 

Knee pain is a common issue and there are many things that cause discomfort such as; result of an injury, arthritis, gout, ligaments, issues with tendons and muscles, the list is long, and it can affect people of all ages, not just the elderly.

Sore knees can impact so many areas of our lives and exercise can be a big one. So how do you stay on top of self care and exercise?

Low impact yoga of course!

How can this form of exercise help?

  • Can help with improving mobility.
  • Aids with better posture.
  • Almost anyone can do it from kids to seniors.
  • Improve your flexibility.
  • Builds resilience and perseverance.
  • You can modify any pose.
  • Yoga makes you feel good!


Consult your doctor if you have a pre-existing knee condition.

Practicing yoga with any pain requires caution, understanding and patience, to ensure you don’t enhance the problem.

Here are my go-to poses.

Butterly Legs is a seated pose, sitting nice and tall, have the soles of the feet touching, and your knees are bent and pointing out to the side.

Not only is this a great gentle stretch for your knees, the pose helps to stretch and open inner thigh muscles and hip flexors, and this in turn may help your knees.

If you have any issues with sitting straight and knees out to the side, place a yoga block under each thigh, this will take the load, and help with better posture and pose.

This pose requires the use of a wall, with you laying on your back (on the floor, or a bed), then extending your legs as high as you can up against the wall.  It’s called a restorative yoga pose and quite relaxing, there are many benefits for your knees, there is no pressure, it can also help with reducing inflammation and swelling.

  • Bridge Pose

AKA – Setu Bandha Asana 

So many benefits with this one, no weight or pressure on your knees (if you do feel this, move your feet away from your bottom a little bit) the stretch consists of almost every part of your lower body whilst working your core at the same time.  Be mindful of placement of your feet with this one though.

This pose can really help your stability, posture and core, while giving your body a good ole stretch at the same time.  Only bend your knee to a position that is comfortable, and use the wall for support of you need to.

Every yoga pose can be modified to suit individual needs, so make sure that you are listening to your body, if something doesn’t feel right then move out of the pose or modify.  Yoga can bring you so much peace and joy, as well as a healthy body.

You are the only person who knows how your body feels, or will respond to a pose.

Always be kind to yourself, move with ease and grace.  You are the most important person in your life.



By Trudy Vains

Yoga Expert

Trudy Vains is an Author, Yoga Teacher, and APP creator. Trudy’s book, 'Fused,' provides inspiration and a positive mindset in overcoming challenges. Trudy’s APP - 'Back Happy Yoga,' provides classes for mobility issues, back aches and pains, and stretches you can do at your desk.



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