The discomfort of knocked knees can develop with altering season, particularly with the onset of winter. Knock knees is a situation the place the knees angle in and contact when straightened. It may be each perplexing and painful. It will get worse as temperatures drop as a result of it makes muscular tissues really feel extra tensed and tight. If you’re trying repair knock knees with out surgical procedure, attempt yoga. Performing yoga poses cannot solely ease the discomfort but additionally assist deal with knocked knees. Try which yoga poses for knock knees you’ll be able to carry out.

What causes knock knees?

Whereas a knock knee normally impacts each legs, in some circumstances, it might have an effect on one leg as nicely. It’s attributable to an underlying congenital or developmental illness. Widespread causes of knock knees embrace:

  • Arthritis
  • Vitamin D deficiency or rickets (a bone illness attributable to lack of vitamin D)
  • Osteomyelitis (A bone an infection)
  • An damage to the knees
  • Weight problems
  • Metabolic illness
  • Renal (kidney) failure

7 yoga poses for knock knees

These yoga poses can strengthen the muscular tissues round your knee and cut back ache and discomfort. Well being Pictures spoke to yoga and non secular chief Himalayan Siddhaa Akshar to seek out the perfect yoga poses to deal with knock knees.

1. Mountain pose (Tadasana)

This pose enhances general leg energy by partaking thigh muscular tissues and selling correct weight distribution, fostering stability within the knees. Right here’s carry out this pose:

  • Stand together with your toes hip-width aside.
  • Have interaction your thigh muscular tissues and elevate your kneecaps.
  • Guarantee your weight is evenly distributed on each toes.
Mountain pose will assist keep the posture! Picture courtesy: Shutterstock

2. Triangle pose (Trikonasana)

With a deal with a large stance and delicate knees, Trikonasana stretches and strengthens leg muscular tissues, providing a mild but efficient method to assuaging knee pressure. Right here’s carry out this pose:

  • Begin with a large stance.
  • Flip one foot out and attain towards the toes of that foot.
  • Maintain the knees delicate, not locked, to keep away from pressure.
Trikonasana
The angle pose has many advantages to give you. Picture courtesy: Shutterstock

3. Warrior II (Virabhadrasana II)

By balancing weight between legs and lengthening arms parallel to the ground, Warrior II not solely builds stamina but additionally targets the muscular tissues across the knee, selling the precise alignment. Right here’s carry out this pose:

  • The 1st step foot again and switch it barely in.
  • Bend the entrance knee whereas conserving the again leg straight.
  • Lengthen your arms parallel to the ground.
Best yoga poses for knees
This yoga pose can launch knee ache. Picture courtesy: Adobe Inventory

4. Tree pose (Vrikshasana)

This pose improves steadiness and strengthens the legs, which is essential for these with knocked knees. The focus required for steadiness additional engages the muscular tissues across the knee joint. Right here’s carry out this pose:

  • Shift your weight to 1 leg and place the only of the opposite foot on the internal thigh or calf.
  • Give attention to a degree to assist with steadiness.
tree pose
Make vrikshasana part of your yoga regime. Picture courtesy: Shutterstock

5. Bridge pose (Setu Bandhasana)

A potent pose for partaking the thighs and buttocks, the bridge pose helps reinforce the muscular tissues supporting the knee, fostering stability and lowering discomfort. That is additionally an incredible yoga pose for weight reduction. Right here’s carry out this pose:

  • Lie in your again together with your knees bent and your toes hip-width aside.
  • Elevate your hips towards the ceiling, partaking the thighs and buttocks.
bridge pose
Do this yoga pose to launch stiffness. Picture courtesy: Adobe Inventory

6. Youngster’s pose (Balasana)

Whereas selling leisure, the kid’s pose gently stretches and eases stress within the knee space, providing a soothing respite for these experiencing knock knee-related discomfort. Right here’s carry out this pose:

  • Kneel on the mat and sit again in your heels.
  • Lengthen your arms ahead and decrease your chest towards the bottom.
child's pose
Youngster’s pose or Balasana does greater than enable you to calm down! Picture courtesy: Adobe Inventory

7. Chair pose (Utkatasana)

Utkatasana not solely strengthens the quadriceps but additionally encourages correct knee alignment by mimicking the act of sitting, offering a managed train to fortify the knee muscular tissues. Right here’s carry out this pose:

  • Stand together with your toes collectively, bend your knees, and decrease your hips as if sitting in an imaginary chair.
  • Maintain the knees aligned over the ankles.
Chair pose
Practising the chair pose can enhance your energy and steadiness. Picture courtesy; Shutterstock

The advantages of those yoga poses prolong past mere stretches; they actively contribute to strengthening the muscular tissues surrounding the knee, offering aid from the persistent ache and discomfort related to knock knees. So, carry out them recurrently to see outcomes!

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