Relief for sore knees from overuse or minor injury

This is a shorter miscellaneous remedial-focused sequence of poses that you can do if you’re looking for some relief for sore knees from overuse, minor injury, or arthritis.

Beginning in Supta Swastikasana with supported thighs, we give the legs a chance to rest while opening up the chest and abdomen then we move into Virasana Forward using blocks under the palms.

We stand up and move into a supported Uttanasana with the buttocks to the wall and hands to the shins, then the floor. Continuing to use the wall for support, we move into Utkatasana using a block between the knees. This is a great lighter stabilising and strengthening pose for the knees.

Using support at around hip height, we move through a couple of variations of Utthita Hasta Padangusthasana before moving to the floor and performing the supine version — Supta Padangusthasana 1. We move to the wall and do Viparita Karani. Here, students have the option of moving their legs through 3 different variations: legs wide apart, legs crossed, and knees pulled up into the chest.

We finish in Savasana with the knees supported by a bolster.