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Relief for troublesome sore knees from overuse or minor injury

A sequence to help provide some relief for sore knees from overuse, minor injury or arthritis

A short, light Iyengar yoga sequence for troublesome knees

Pixie takes you through a miscellaneous remedial-focused sequence targeting the knees. This is a shorter range 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 Baddha Konasana with supported thighs, we give the legs support while opening up the chest and abdomen then we move into forward Virasana using blocks under the palms.

We stand up and move into a supported Utthanasana 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 a support at around hip height, we move through Utthita Hasta Padangusthasana 1 and 2 before moving to the floor and performing the supine version. We move to the wall and do legs up the wall, moving the legs through 3 different variations.

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

Equipment required

  • Mat
  • Bolster
  • 3x Blanket
  • Belt

Video stills from this sequence

Show video stills
1-yoga-student-lying-over-a-bolster-sequence-for-troublesome-knees
2-virasana-extending-forward-over-two-blocks-sequence-for-troublesome-knees
3-leaning-to-the-wall-uttanasana-sequence-for-troublesome-knees
4-utkatasana-brick-between-legs-iyengar-sequence-for-troublesome-knees
5-utthita-hasta-padangusthasana-1-holding-belt-over-foot-with-legs-to-bench-sequence-for-troublesome-knees
6-utthita-hasta-padangusthasana-2-leg-extended-to-side-with-belt-sequence-for-troublesome-knees
7-utthita-hasta-padangusthasana-supine-leg-extended-upwards-against-bench-sequence-for-troublesome-knees
8-utthita-hasta-padangusthasana-supine-blanket-support-with-leg-extended-vertical-sequence-for-troublesome-knees
9-legs-up-the-wall-iyengar-sequence-for-troublesome-knees
10-feet-together-legs-up-the-wall-iyengar-sequence-for-troublesome-knees
11-legs-apart-and-up-the-wall-iyengar-sequence-for-troublesome-knees
12-iyengar-student-in-savasana-sequence-for-troublesome-knees