Here are 5 essential yoga poses I synthesized from years of study and practice for those who have had a knee injury, suffer from overuse, and/or want to enjoy walking for as long as you live! These 5 knee exercises are especially good for anyone who sits most of the day.
The knee is a hinge joint and not meant to move laterally. Please remember these key actions to stabilize your knees in all yoga poses and as you move through your days.
Most of these are seated, so they fit beautifully into a Chair Yoga Practice. Practice these 5 exercises every day.
1. Foot Flexing
Sit in a chair. Flex your right foot on your inhale. Point your right foot on your exhale.
Repeat twenty times. Do the same with your left foot, twenty times.
2. Knee Alignment Exercise 1
Sit in a chair, with knee and toes facing straight ahead. Place your right hand on the upper outer right shin, close to the knee. Place your left hand on the upper inside of the right thigh, close to the knee. Spread your 4th and 5th toes to activate your outer shin and knee. Use the webbing of the thumb and index finger to press your hands and the muscles toward the center of the leg. Take 3 slow deep breaths.
Repeat on your left leg. This exercise reinforces lateral stability in your knees. Please think about these actions in your yoga practice and in your day.
3. Knee Alignment Exercise 2
Bend the knees slightly. Press the balls of the feet down. Lift and spread the toes, then press back into the floor. Engage the calf muscles and keep the back of the knee muscularly engaged. Move the shins energetically forward. Straighten your legs. Lift up through your spine. Take your shoulders back. Open your heart to more miracles and love!
This assures good alignment front to back, so you don’t hyper-extend or collapse in the knee joints. It can be practiced almost anywhere, any time.
4. Utkatasana, aka Chair Pose (variation)
Bend your knees. Place your hands on your outer upper shins and press your shins in. Energetically take your inner thighs apart. Press the balls of the feet down, spread the toes, and engage the calf muscles. Lift your shoulders up and back. Keep the inner and outer thighs engaged. Breathe and feel for 5 slow breaths.
With proper alignment you also work the outer thighs, hips, abdomen, upper body, quads, and buttocks. Utkatasana is a big, powerful pose with big, powerful benefits. Please be patient, and find fun and enjoyment during the awkwardness of it all.
5. Garudasana, aka Eagle Pose
Bend your knees slightly, lift your left foot up, and cross your left thigh over the right. Wrap or hook the top of the foot behind the lower right calf. Balance on the right foot. (Optional) Cross your arms in front of your torso so the right arm is above the left, then bend your elbows. Snug the right elbow into the crook of the left. Raise the forearms perpendicular to the floor. The backs of your hands should face each other. Stay for 5 slow even breaths, then unwind.
Repeat for the same length of time with the arms and legs reversed. You can practice by a wall or counter to touch or hold on to as you gain more balance.
Standing poses require balance, focus, and alignment so you stay steady on your feet. Done with correct alignment, they are an excellent way to build stability in your knees. In time, your body will hold the strength and intelligence in the tissue of your legs and your whole body.
Want gentle, joyful practices like these in your week? Join my live Chair Yoga classes (link “Chair Yoga classes” and grab my free 3 Everyday Happiness Tips to start each day a little lighter.