Yoga for Knee Pain: 7 Gentle Poses and What to Avoid

Latika · MA in Yoga, NET QualifiedUpdated 17 October 2026 · 3 min read

Knees that ache on the stairs, when getting up from the floor or after standing for a while: it is a very common complaint among women. Often the cause is weak muscles around the knee, especially in the thigh.

Gentle yoga slowly strengthens these muscles and makes the knee easier to move. This list only has poses that put no weight or jerk on the knee.

See a doctor or physiotherapist first if: the knee is swollen or warm, the pain began after an injury, the knee locks or suddenly gives way, you had surgery recently, or the pain stays through the night. In these cases, do yoga only on their advice.

7 gentle yoga poses for knee pain

1. 1
   Janu Chalan (gentle knee movement)Sit with your legs straight. Hold under one knee and slowly bend and straighten the leg 10 times. This is a warm-up; keep the range small if it hurts.
2. 2
   Quad set (thigh squeeze)Legs straight, a rolled towel under one knee. Tighten the thigh to press the towel down, hold for a count of 5, release. 10 times each leg.
3. 3
   Single leg raiseLie on your back, or sit with your hands behind you. Bend one knee, keep the other leg straight and lift it slowly about a foot, hold for 3, lower. 8 to 10 times each leg.
4. 4
   Supta Padangusthasana (with a strap)Lying on your back, loop a dupatta or strap around one foot and raise the leg comfortably. A slight bend in the knee is fine. 20 to 30 seconds each leg.
5. 5
   Setu Bandhasana (low bridge)On your back, knees bent, feet hip-width apart. Lift the hips a little and hold for 3 to 5 breaths. Do not let the knees fall inwards.
6. 6
   Tadasana (against a wall)Stand with your back to a wall, weight even on both feet. Gently firm the thighs and hold for 5 breaths. Standing well takes load off the knees.
7. 7
   Half Utkatasana with a chairStand in front of a chair and start to sit as if you were sitting on it, but go down only a little and come back up. Keep the knees behind the toes. 5 to 8 times.

15 to 20 minutes of this a day is enough. If the pain goes above 3 out of 10 during a pose, skip it or make the movement smaller. A mild stretch is fine; sharp or stabbing pain is not.

Avoid these with knee pain

• Vajrasana, Padmasana and sitting cross-legged for long, until the pain settles.
• Deep squats and sitting on the floor with the knees fully bent.
• Jumping, jumping jacks and fast Surya Namaskar.
• Twisting the knee in or out while the foot is planted.

If sitting on the floor is hard, you can do these poses on a chair or a bed. A pillow or folded blanket under the knee is completely fine.

Small daily habits

• Do not sit in one position for long. Get up and walk for 2 minutes every hour.
• Hold the railing on the stairs and put your whole foot on each step.
• Wear supportive slippers even at home.
• If you carry extra weight, losing it slowly helps the knees too. Read yoga for weight loss at home.

This article is general information, not medical advice. If you have a health condition, an injury or are pregnant, talk to your doctor before you start yoga.