Yoga For Knee Strength: Strengthen Your Joint With These Poses

What Is Yoga Good For?

Before delving into the best knee-strengthening yoga poses, it helps to understand what yoga can do and why its benefits can go beyond simply supporting knee comfort and strength.

• Helps You Feel Less Stressed And More Balanced

If you’ve been feeling extra stressed these days and aren’t sure what to do, try a short yoga session in the morning or at the end of your day. One study found that a group of women who practiced yoga three times a week for four weeks reported lower stress levels and feeling more emotionally balanced overall (8).

It’s also worth noting that many yoga sessions incorporate meditation, breathwork, or chanting. While these may sound like “new age” nonsense to some, some research suggests they can help people feel calmer and more uplifted day to day (2).

• Helps With Flexibility

Many people overlook it, but flexibility is an important factor in life, especially if you work out. When you’re more flexible, movement can feel smoother, and it may support better coordination and balance. Some studies suggest that practicing yoga consistently over 6 to 10 weeks may improve flexibility in athletes and other physically active people (9, 5).

• Good For Your Mental Wellbeing

As mentioned above, this type of movement may help some people feel less stressed and more emotionally balanced. But that’s not all — yoga may also support better sleep for some people, help you feel more focused, and contribute to a more positive mood day to day (12, 4).

• May Support A Healthier Stress Response

Inflammation is a complex process in the body, and it’s influenced by many factors, including sleep, activity levels, and overall lifestyle. Some research suggests that yoga and similar mind-body practices may support markers linked to the body’s stress response and overall wellbeing (6).

Read More: How To Do Sofa Yoga As A Beginner: Everything You Need To Know

• Can Improve Your Strength

Did you know yoga can also support strength beyond the legs? One study found that using yoga as a structured strength-focused practice was associated with changes in body measurements and improvements in metrics like grip strength over time (1). Results can vary, but yoga can be a practical way to build full-body strength and control.

• May Support A More Positive Body Image

Some research suggests that consistent yoga practice may be linked to improvements in how people feel about their bodies and their overall self-perception (10, 11). Experiences vary from person to person, but many people find yoga helps them feel more connected to their body and movement.

Yoga For Knee Discomfort And Strength: Poses To Try

Here are yoga poses that can help you build strength around the knee area and support more comfortable movement.

• Supported Chair Pose

Ordinarily, chair pose is done without support, which means you’re essentially holding a half-squat with your arms overhead. However, if your knees feel sensitive or you’re still building lower-body strength, the unsupported version may feel too intense. The supported variation is a gentler, more beginner-friendly option that can help you focus on form and control.

1. Choose a wall and go stand in front of it with your back towards it.
2. Stand tall, about hip-width apart; then, slowly lean back till your back touches the wall.
3. Slide down until your knees and ankles are parallel to each other. You’ll be in a supported squat against the wall.
4. Lift your arms to the ceiling or simply place them on your thighs.
5. Try holding this position for at least 30 seconds.
6. If it feels comfortable, gradually work up to a longer hold over time.

• Uttanasana (Aka Standing Forward Bend)

As previously stated, knee discomfort can be influenced by multiple reasons. For some people, tightness around the IT band may play a role. The IT (iliotibial) band is a thick band of connective tissue that extends from your pelvic bone to the shin bone. This band works with other muscles in your thighs to provide support to the outside of the knee joint.

If this band becomes a little too tight, it may lead to discomfort and a feeling of weakness around the knee. Uttanasana is a yoga pose that can help stretch this area, which may help you feel more comfortable.

1. Begin by standing upright with your legs about hip-width apart.
2. Hinge at the hips, dropping your upper body until about waist height.
3. From here, fold your body all the way. Try touching your toes with your fingertips or even holding the toes.
4. If you cannot do this, use the support of some yoga bricks or any blocks or boxes lying around the house.
5. From here, cross your right ankle over your left and hold this position for about 30 seconds.
6. Go back to the original position, cross your left ankle over the right and bend over again.

• Setu Bandhasana (Aka Glute Bridge)

Also known as glute bridges in non-yoga fitness circles, this is a pose/exercise that may help support strength around the knee area while also working your lower back, glutes, and hamstrings.

1. On a soft surface on the floor, lie flat on your back and bend your knees.
2. Make sure that your feet are shoulder-width apart and your hands are on the floor on either side of your body.
3. Engage your core and glutes by pushing through your heels to lift your body off the floor, so you’re resting on just your shoulders.
4. Hold this position for a few breaths; then release your upper back, next is your mid back, and finally, lower your lower back and tailbone to the floor.
5. This counts as 1 rep. Do 8 to 12 more reps for a proper stretch/workout.

• Virabhadrasana III (Aka Warrior III)

This pose may help support strength in your ankles, legs, back muscles, and shoulders, and it can also support posture and body control. In relation to the knees, Warrior III works muscles on the outside of your hip (including the gluteus medius and gluteus minimus), which can support stability around the knee area.

1. Start by standing with your feet together. Bring your hands together to the front of your chest as if in prayer.
2. Find a point in front of you and stare at it.
3. Begin to bend forward as you lift one leg behind you. Stop once your torso and leg are in a straight line. Make sure that your toes are pointed and that your leg isn’t sagging at the knee.
4. Keep your core engaged and use the muscles of the standing leg to keep yourself from falling over.
5. Hold this position for 30 seconds before getting back to the standing position and switching legs.

If you want to feel more toned through your waist, arms, and core, our fitness app is designed to help you stay consistent with workouts, meal plans, and guidance that support your goals! BetterMe makes it easy to build healthier routines — progress looks different for everyone.

What Is Restorative Yoga Good For?

Unlike more active yoga styles that flow through poses with the aim of stretching muscles and connective tissues, restorative yoga is a more relaxed, passive form of practice.

Some sources describe restorative yoga as a slower-paced style that involves holding poses for longer periods, staying still, and focusing on calm, steady breathing. It’s often practiced with the goal of physical and mental relaxation.

Like other forms of yoga, restorative yoga may offer benefits such as helping you unwind, supporting better sleep for some people, reducing day-to-day stress, and improving overall mood and wellbeing (3, 7). 

Restorative yoga is also often considered a gentler option for people who prefer low-intensity movement, including some pregnant people and older adults. If you’re pregnant or have any specific concerns, it’s a good idea to check with a healthcare professional before starting a new routine.

The Bottom Line

Using yoga for knee discomfort can be an easy and accessible way for many people with a sensitive or weaker-feeling knee to support comfort and/or strengthen this very important joint. With that being said, please speak to a qualified healthcare professional to help ensure that you are not overworking your knee when doing these activities, and thus causing more discomfort.

Get your personalized

meal plan!

What's your main health goal?

Lose weight Feel great