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    Yoga Journal Yoga Poses Yoga Poses by Anatomy

    Yoga Poses for Your Knees

    Weak in the knees? When performed mindfully, these yoga poses for your knees can help prevent joint problems and disease and help you regain strength and flexibility after an injury.

    • Yoga Poses for Your Abdominals
    • Yoga Poses for Your Ankles
    • Yoga Poses for Your Arms
    • Yoga Poses for Your Back
    • Yoga Poses for Your Stomach and Belly
    • Yoga Poses for Your Glutes
    • Yoga Poses for Your Hamstrings
    • Hand Yoga Poses for Your Fingers, Palms, and Wrists
    • Yoga Poses for Your Hip Flexors
    • Yoga Poses for Your Hips
    • Yoga Poses for Your Knees
    • Yoga Poses for Your Legs
    • Poses for Your Lower Back
    • Yoga Poses for Your Neck
    • Yoga Poses for Your Pelvis
    • Yoga Poses for Your Sacrum
    • Shoulder-Opening Yoga Poses
    • Yoga Poses for Spine Alignment
    • Yoga Poses for Your Thighs
    • Yoga Poses for Your Upper Back
    • Yoga Poses for Your Wrists
    More
      Forward Bend Yoga Poses

      Big Toe Pose

      YJ Editors
      Forward Bend Yoga Poses

      Bound Angle Pose

      YJ Editors
      Backbend Yoga Poses

      Bridge Pose

      YJ Editors
      Beginner Yoga Poses

      Easy Pose

      Balancing Yoga Poses

      Extended Hand-to-Big-Toe Pose

      YJ Editors
      Beginner Yoga Poses

      Extended Side Angle Pose

      YJ Editors
      Poses by Type

      Extended Triangle Pose

      YJ Editors
      Beginner Yoga Poses

      Malasana (Garland Pose or Squat)

      YJ Editors
      Backbend Yoga Poses

      Half Frog Pose

      YJ Editors
      Balancing Yoga Poses

      Half Moon Pose

      YJ Editors
      Beginner Yoga Poses

      Hero Pose

      YJ Editors
      Poses by Level

      Heron Pose

      YJ Editors
      Beginner Yoga Poses

      Lion Pose

      YJ Editors
      Backbend Yoga Poses

      Dancer Pose | Lord of the Dance Pose

      YJ Editors
      Poses by Type

      Lotus Pose

      YJ Editors
      Beginner Yoga Poses

      Mountain Pose

      YJ Editors
      Binding Yoga Poses

      Rope Pose

      YJ Editors
      Hip-Opening Yoga Poses

      Pigeon Pose

      Beginner Yoga Poses

      Reclining Bound Angle Pose

      Richard Rosen
      Poses by Type

      Reclining Hand-to-Big-Toe Pose I

      Poses by Level

      Reclining Hero Pose

      YJ Editors
      Arm Balance Yoga Poses

      Scale Pose

      YJ Editors
      Beginner Yoga Poses

      Standing Forward Bend

      Forward Bend Yoga Poses

      Standing Split

      YJ Editors

      Latest in Yoga Poses for Your Knees

      Practice Yoga

      5-Minute Yoga Warm-Up Moves for These Often Overlooked Joints

      Loosen up before your practice.

      David Moreno
      Updated Jan 14, 2025
      Yoga Poses for Your Knees

      5 Strengthening Yoga Poses to Ease Your Knee Pain

      How to take care of one of your most important joints.

      Ellen O'Brien
      Updated Oct 28, 2024
      Yoga for Athletes

      If You Have Iliotibial Band Syndrome, You Need These 5 Stretches

      Clap back at knee and hip pain.

      Tiffany Cruikshank
      YJ Editors
      Updated Mar 18, 2025
      Teaching Yoga

      4 Underrated Yoga Poses You’re Overlooking In Your Practice

      Because there's more to life than hip openers.

      Rachel Land
      Published Feb 15, 2022
      Forward Bend Yoga Poses

      Bound Angle Pose

      Bound Angle Pose, or Baddha Konasana, opens the deepest part of the hip muscles.

      YJ Editors
      Updated Feb 25, 2025
      Beginner Yoga Poses

      Wide-Legged Standing Forward Bend

      Open wide into Prasarita Padottanasana to increase flexibility by leaps and bounds.

      YJ Editors
      Updated Feb 25, 2025
      Poses by Type

      Lotus Pose

      Padmasana creates an essential foundation for meditation practice, while stretching the front of the thighs and ankles.

      YJ Editors
      Updated Mar 21, 2025
      Hip-Opening Yoga Poses

      Pigeon Pose

      Eka Pada Rajakapotasana is a deep hip opener and forward bend that you should approach consciously to reap its many benefits.

      Updated Mar 24, 2025
      Beginner Yoga Poses

      Easy Pose

      Don't let the name fool you. If you're used to sitting in chairs, Easy Pose (or Sukhasana) can be quite challenging.

      Updated Mar 14, 2025
      Poses by Type

      Extended Triangle Pose

      Extended Triangle Pose is a quintessential standing pose that stretches and strengthens the whole body.

      YJ Editors
      Updated Feb 25, 2025
      Backbend Yoga Poses

      Bridge Pose

      Setu Bandha Sarvangasana can be whatever you need—energizing, rejuvenating, or luxuriously restorative.

      YJ Editors
      Updated Feb 25, 2025
      Beginner Yoga Poses

      Standing Forward Bend

      Uttanasana will wake up your hamstrings and soothe your mind.

      Updated Mar 23, 2025
      Beginner Yoga Poses

      Extended Side Angle Pose

      Find length in your side body, from your heel to your fingertips with Extended Side Angle Pose.

      YJ Editors
      Updated Mar 22, 2025
      Poses by Type

      Revolved Head-to-Knee Pose

      Revolved Head-to-Knee Pose, or Parivrtta Janu Sirsasana, offers a deep, vivid stretch to the side body paired with loving and heart-opening movement.

      YJ Editors
      Updated Mar 21, 2025
      Beginner Yoga Poses

      Mountain Pose

      It seems so simple as to hardly be a pose. But this basic posture contains the secrets of how to hold yourself in countless other poses.

      YJ Editors
      Updated Mar 27, 2025
      Yoga Poses for Your Knees

      Still Icing Your Creaky Knees? These Poses Are a Far Better Fix

      Check out Amy Ippoliti's author page.

      Amy Ippoliti
      Updated Jun 26, 2025
      Yoga Poses for Your Knees

      6 Yoga Poses For Knee and Hip Arthritis

      These accessible yoga positions can stabilize and support your joints and reduce pain.

      Ingrid Yang MD
      Kyle Fahey DPT
      Published Feb 4, 2021
      Practice Yoga

      5 Basic Yoga Poses Modified for Knee Pain

      No student should have to withstand knee pain in a pose. Here are simple modifications for five basic yoga poses to offer your students.

      Meagan McCrary
      Published Dec 2, 2015
      Practice Yoga

      4 Steps to Master Head-to-Knee Pose

      Yoga teacher Aadil Palkhivala shares his instructions to achieve Janu Sirsasana. Plus, reap the benefits and avoid these mistakes.

      Aadil Palkhivala
      Updated Jan 20, 2025
      Practice Yoga

      Safely Modify Head-to-Knee Pose

      Modify Janu Sirsasana if needed to find safe alignment for your body.

      YJ Editors
      Published Jan 6, 2015
      Practice Yoga

      Challenge Pose: Twist into Revolved Head-to-Knee Pose

      Find length in the sides of your body and a deeper twist as you move step by step into Parivrtta Janu Sirsana.

      Aadil Palkhivala
      Published Jan 6, 2015
      Practice Yoga

      Kathryn Budig Challenge Pose: Bent-Knee Handstand Pike

      Donkey kicks are common as you learn this challenging but ultimately graceful pose.

      YJ Editors
      Published Oct 15, 2012
      Beginner Yoga Poses

      Love Trikonasana? Learn How to Avoid This Common Knee Injury

      Alignment is essential for the health of the knees. Unfortunately, practicing Triangle Pose too often without its counterpose can create an imbalance in the joint. Lean how to stay safe.

      Roger Cole
      Published Jun 24, 2011
      Beginner Yoga How-To

      Give Yourself Props in Hero Pose

      Grit your teeth and curse your teacher or give your body the support it needs to get more out of the pose.

      Cyndi Lee
      Published Jun 24, 2011
      Ayurveda

      Sciatica Soothers

      Check out Katherine Griffin's author page.

      Katherine Griffin
      Published Aug 11, 2010
      Beginner Yoga How-To

      Protect Your Knees: Learn to Avoid Hyperextension

      Stand strong and avoid injury by learning how to prevent hyperextension of this vulnerable joint.

      Roger Cole
      Published Apr 7, 2009
      Forward Bend Yoga Poses

      Standing Split

      When you practice Standing Splits focus on the stretch in your quad and hamstring, not how high you can lift your leg.

      YJ Editors
      Updated Mar 21, 2025
      Yoga Poses for Your Knees

      On Your Knees

      Check out Julie Gudmestad's author page.

      Julie Gudmestad
      Published Aug 28, 2007
      Lifestyle

      Yoga for Weak Knees: Poses + Modifications to Build Strength and Avoid Injury

      Feeling weak in the knees? These yoga poses and modifications can help.

      Dimity McDowell
      Updated Jan 9, 2025
      Ayurveda

      Avoid Knee Pain and Injury with Yoga

      Yoga can be a source of knee pain or the ideal therapy. Here's a primer on keeping the joint healthy on and off the mat.

      Catherine Guthrie
      Updated Jan 9, 2025
      Beginner Yoga Poses

      Malasana (Garland Pose or Squat)

      An excellent facilitator of good pelvic floor health, Garland Pose, called Malasana in Sanskrit, stretches the ankles, groins, and back while stimulating proper digestion. No worries if your heels don't reach the floor—simply rest them on a folded blanket.

      YJ Editors
      Updated Mar 21, 2025
      Balancing Yoga Poses

      Extended Hand-to-Big-Toe Pose

      In Extended Hand-to-big-toe Pose, maintaining solid grounding through the standing foot helps keep you steady.

      YJ Editors
      Updated Mar 14, 2025
      Forward Bend Yoga Poses

      Big Toe Pose

      This pose gently lengthens and strengthens even stubbornly tight hamstrings.

      YJ Editors
      Updated Mar 23, 2025
      Backbend Yoga Poses

      Half Frog Pose

      Ease up into Half Frog Pose, called Ardha Bhekasana in Sanskrit. This pose strengthens the back while gently opening up the shoulders, chest, and thighs—a loving treat for the entire body.

      YJ Editors
      Updated Mar 21, 2025
      Beginner Yoga How-To

      You Don’t Have to Play Martyr in Hero Pose

      Virasana can be deceptively difficult for beginners. Learn how to modify it for your body.

      Jason Crandell
      Updated Jan 14, 2025
      Beginner Yoga Poses

      Lion Pose

      Blow off some steam, wake up your face, and lighten up your practice in silly Simhasana.

      YJ Editors
      Updated Jan 20, 2025
      Arm Balance Yoga Poses

      Scale Pose

      Strengthen your wrists, arms, and abs, hanging in the balance of Tolasana.

      YJ Editors
      Updated Jan 29, 2025
      Practice Yoga

      How to Protect the Knees in Lotus and Related Postures

      By educating yourself on anatomy, you can protect your knees in yoga poses.

      Roger Cole
      Updated Jun 10, 2025
      Binding Yoga Poses

      Rope Pose

      In this challenging version of a twist, your arms wrap around your legs so your hands can clasp behind the back, almost like a lasso or a snare.

      YJ Editors
      Updated Mar 27, 2025
      Backbend Yoga Poses

      Dancer Pose | Lord of the Dance Pose

      Dance with cosmic energy in this challenging yet graceful balancing pose that relies on equal parts effort and ease.

      YJ Editors
      Updated Mar 21, 2025
      Poses by Level

      Heron Pose

      Heron Pose is an intense hamstring stretch. You may need to give Krounchasana some time.

      YJ Editors
      Updated Mar 21, 2025
      Poses by Level

      Reclining Hero Pose

      Lay Virasana back and to take the stretch in the thighs and ankles up a notch.

      YJ Editors
      Updated Mar 24, 2025
      Balancing Yoga Poses

      Half Moon Pose

      Say hello to leg and ankle strength as you seek stability and extend into this balancing pose, Half Moon Pose.

      YJ Editors
      Updated Feb 25, 2025
      Beginner Yoga Poses

      Wide-Angled Seated Forward Bend

      Upavistha Konasana is good preparation for most of the seated forward bends, twists, and the wide-leg standing poses.

      Updated Mar 22, 2025
      Beginner Yoga Poses

      Reclining Bound Angle Pose

      A classic restorative posture, Supta Baddha Konasana or Reclining Bound Angle Pose can be modified for any level of hip and groin resistance.

      Richard Rosen
      Updated Mar 22, 2025
      Beginner Yoga Poses

      Hero Pose

      Virasana is a balm for tired legs at the end of the day, as well as an alternative to Lotus for seated meditation.

      YJ Editors
      Updated Feb 27, 2025
      Poses by Type

      Reclining Hand-to-Big-Toe Pose I

      Oh, your aching back? Or maybe you can't crack those tight hamstrings. Supta Padangusthasana I or Reclining Hand-to-Big-Toe Pose I is for you.

      Updated Mar 21, 2025

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