The Benefits of Yoga for Bad Knees

If you struggle with knee pain, yoga may offer relief. A regular exercise routine can help maintain good strength and mobility in the knees, which are crucial for walking and other daily activities, but choosing the right kind of exercise can be tricky. Many common exercises like running and aerobics are high-impact exercises (movements that put a high level of impact on the joints), which can put pressure on the knees and worsen knee pain.

Yoga, which is a low-impact exercise (increases heart rate while minimizing the amount of stress on the joints), is good for people with knee pain because it can reduce chronic pain while improving mobility, physical fitness, and overall quality of life. Understanding which poses to practice (and avoid) can ensure that you enjoy the maximum benefits of a regular yoga practice.

Yoga for knees


Goodboy Picture Company / Getty Images

Benefits of Yoga for Knees

Studies have shown that repetitive, high-impact exercises like soccer and weightlifting can make knee pain worse. These activities are hard on the joints, and can increase the risk of joint injury and osteoarthritis, which causes knee pain, stiffness, and restricted joint movement, later in life.

In contrast, research has shown that yoga is helpful for the joints in the elderly and people with conditions that cause chronic knee pain. Yoga can improve mobility, walking speed, and posture in older adults. It also has a positive impact on the flexibility of the knee flexors—the muscles that help the knees bend and extend.

Yoga has been proven to reduce pain and stiffness in people who experience chronic knee pain, such as in the case of muscular dystrophy and rheumatoid arthritis. 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.

How to Practice

Like any form of exercise, yoga can be intense and potentially harmful if it isn’t approached mindfully. 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.

Best Yoga Poses for Knees

Just like many styles of yoga are different, not all yoga poses are created equal. Some can put strain on the knee and should be avoided.

Yoga poses that can help with knee pain include:

  • Bound angle pose: Also known as the butterfly pose, bound angle is a seated pose in which the soles of the feet come together and the knees are bent out wide. In addition to lightly stretching the knees, this pose opens the hip flexors, inner thighs, and groin muscles, all of which affect the knees
  • Hero pose: This is a kneeling posture that can gently stretch the knees, upper legs, and ankles. It’s best to sit on a block, which can be positioned at medium or full height between the feet, to avoid knee and hip strain. You can also curl your toes under your feet for additional support
  • Legs up the wall pose: This yoga pose involves lying with your back on the floor and extending your legs up against the wall. You can also prop your lower back up with pillows or blankets. This pose reduces swelling and inflammation throughout the entire lower body while regulating blood flow

Avoid the following poses:

  • Any pose that involves bending your knee to the side, like the pigeon pose
  • Anything that places the legs at uneven, awkward angles, like the warrior pose
  • Postures that are too difficult for you to maintain proper alignment in

Keep Your Knees Safe During Yoga

If you want to practice yoga but struggle with knee pain, it’s a good idea to support your body with props. Props play a variety of roles in yoga, and they can be used to modify poses and make them more accessible and comfortable.

Helpful props for knee pain include:

  • A thick yoga mat: Thicker yoga mats provide more cushion between you and the floor, which is helpful for when your knees are on the ground. Beware of mats that are too cushioned, however, since they can make it harder to balance on
  • Blankets: Yoga blankets or bath towels are a great way to add cushion to your practice and make poses more comfortable. For example, a blanket can be rolled up and tucked between the glutes and ankles while in the child pose to broaden the angle of the bent knee and reduce pain
  • Yoga blocks: Blocks are a great addition to any yoga practice because they bring the floor closer to you and help you explore poses without overextending yourself. If sitting cross-legged on the floor is uncomfortable, for example, sitting on a block can alleviate pressure

A Word From Verywell

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.

Was this page helpful?
Article Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Conaghan PG. Update on osteoarthritis part 1: current concepts and the relation to exercise. Br J Sports Med. 2002 Oct;36(5):330-3. doi: 10.1136/bjsm.36.5.330

  2. Zettergren, KK, Lubeski JM, Viverito JM. Effects of a yoga program on postural control, mobility, and gait speed in community-living older adults: a pilot study. J Geriatr Phys Ther. Apr-Jun 2011;34(2):88-94. doi: 10.1519/JPT.0b013e31820aab53

  3. Maja Petrič, M. Makovljević, M. Vauhnik, R. The Impact of Hatha Yoga Practice on Flexibility: A Pilot Study. Alternative & Integrative Medicine. 2014;3(2):160. doi: 10.4172/2327-5162.1000160

  4. Pradnya D, Nalini A, Nagarathna R, Raju TR, Sendhilkumar R, Meghana A, Sathyaprabha TN. Effect of Yoga as an Add-on Therapy in the Modulation of Heart Rate Variability in Children with Duchenne Muscular Dystrophy. Int J Yoga. 2019 Jan-Apr;12(1):55-61. doi: 10.4103/ijoy.IJOY_12_18

  5. Kolasinski SL, Garfinkel M, Tsai AG, Matz W, Van Dyke A, Schumacher HR. Iyengar yoga for treating symptoms of osteoarthritis of the knees: a pilot study. J Altern Complement Med. 2005 Aug;11(4):689-93. doi: 10.1089/acm.2005.11.689

  6. Deepeshwar, S. Tanwar, M. Kavuri, V. Budhi, R. Effect of Yoga Based Lifestyle Intervention on Patients With Knee Osteoarthritis: A Randomized Controlled Trial. Front Psychiatry. 2018 May 8;9:180. doi:10.3389/fpsyt.2018.00180