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Relief for sore knees from overuse or minor injury

A short sequence aimed at providing relief for sore or injured knees.



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.

View sequence

Supta Swastikasana
Simple Cross Legs Lying Back
Cross your legs and lie back over support or straight onto your mat.
Virasana Forward
Downward-Facing Hero Pose
Join your feet together under your buttocks and keep your knees far enough apart for your ribs to fit in between your legs as you fold forward. You can rest your forehead on the floor or on a block.
Standing Forward Bend
Starting in Tadasana, exhale and reach down towards your feet. Let your spine release downwards. You can bend your knees or place your hands on blocks if you lack the necessary flexibility.
Chair Pose
Plant your feet firmly on the floor and sit your buttocks back as if sitting into a chair. Keep your knees pointing forward. Make sure your back stays straight as you lift your arms up over your head.
Utthita Hasta Padangusthasana Both Hands To Foot
Extended Hand-to-Big-Toe Pose with Both Hands to Foot
Stand up in Tadasana. Grab one foot with both arms and stretch it right in front of you. Work on keeping your back straight. Incorporate a bend in your knee or use a belt if necessary.
Utthita Hasta Padangusthasana 1
Extended Hand-to-Big-Toe Pose 1
Grab your foot by the toe and straighten your leg, maintaining your Tadasana line. Lengthen through the crown of your head and keep your body from tipping over. Use wall support if you lack the balance. You can also use a belt if you lack hamstring flexibility.
Supta Padangusthasana I
Reclining Hand-to-Big-Toe Pose
Press your back body into the floor, point the kneecap and toes of your supine leg toward the ceiling, as you extend the other leg up over your hip. Use a belt if needed.
Viparita Karani
Legs-Up-the-Wall Pose
Bring your hips up to the wall and lift your legs up against it so that they're perpendicular to the floor. You can use a bolster or other form of support under your hips and lumbar spine to incorporate a mild backbend into the pose.
Corpse Pose
Lie down on the floor. Spread your arms and legs slightly at your side. Relax and concentrate on your breath.