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Yoga is extremely useful for the knee joints and the muscles that support them, according to Rolfer and Yoga Teacher Michael Salveson. Yoga postures reinforce the inner and external thigh muscles, so they put in an equal pull on the ligaments. This enhances the supporting action of the leg’s big muscles and keeps the kneecap in alignment, notes Salveson in ‘Yoga Journal.’ Consult your physician prior to trying yoga postures for the knees.

Knee Check: Moving Down the Wall

To practice excellent positioning of your kneecaps prior to trying yoga standing poses, Physical therapist Julie Gudmestad suggests this exercise. Stand with your back against a wall and your heels about 12 inches of the wall. Gradually move down the wall. As your knees bend, make sure the kneecap points directly out over the center of the foot.

Bound Angle Pose

To enhance your hip versatility, try this pose prior to trying a cross-legged lotus present. After doing Bound Angle present several times, you might get your knees closer to the floor in lotus pose, according to Gudmestad. Sitting tall with your back to a wall, put the soles of the feet together and draw the heels in near you. Permit gravity to pull the knees down, or delicately push your hands on the thighs, lengthening them down towards the floor. Hold for 2 or three minutes, so the muscles and connective cells around the hip joint can soften and launch.

Mountain Pose

The beginning position for yoga standing presents, Mountain is helpful for appropriate knee positioning.
Stand with the bases of your big toes touching, and heels a little apart. Balance your weight uniformly on the feet. Company your thigh muscles and feel the knee caps raising. Lift the inner ankles to reinforce the inner arcs. Turn the upper thighs a little inward. Raise the top of your sternum, widen your collarbones, and let your arms rest at hands. The underside of your chin is parallel to the floor. Remain in the position for 30 seconds to a complete minute, breathing quickly.

Warrior II Pose

Standing on a yoga sticky mat will avoid your feet from slipping in this position. Start in Mountain Pose, then step your feet 3 1/2 to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides with palms dealing with down. Turn your left foot 90 degrees out to the left, and your right foot slightly in towards your center. Turn your left thigh outward so the center of the left knee cap is in line with the center of the left ankle. Now flex your left knee over the left ankle, so the shin is perpendicular to the floor. If possible, bring the left thigh parallel to the floor. Anchor this motion of the left knee by enhancing the right leg and pressing the external right heel firmly to the floor. Raise tall with your spine. Relax the shoulders, and turn your visit the left, looking simply over the fingertips. Stay for 30 seconds to one minute in this posture, and then reverse the feet and repeat on the other side.


Take safety measures to prevent straining your knees in yoga postures, according to Gudmestad.
Avoid hyperextension, where the joint flexes too far back. Keep a small flex in the knees throughout standing positions, with your weight equally dispersed amongst the four edges of your feet.
If you exercise seated forward bends in yoga, place a rolled-up sticky mat or towel under the knee of the extended leg or legs. If you ever feel strain in your knees when doing yoga, back out of the present and experiment up until you feel the stretch in your hips, inner thigh or groin area rather of the knee.