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Yoga Therapy: Knee Health

Updated: Jan 20, 2021

"do Yoga once a week and change your thoughts, twice a week and change your body, every day and change your life"


Disclosure: Participate at your own risk, Lilac Lotus Yoga and all affiliates are not responsible for any personal injury. The information and suggestions in this article are not intended to be taken as medical advice. Always treat your body with kindness and consult your physician before beginning any new exercise routine.






Purpose: to help remove inflammation and chronic pain in the lower extremities by stretching out the major joint (HIPS) and the minor joints (KNEES & ANKLES)

Remember: when doing these poses you should never feel pain, although you may feel some discomfort, mild discomfort is needed for growth

Frequency: 3-4 times a week for 15 minutes

Modifications: chairs are used in this sequence, any chair that does not have arms or wheels will work, if not available, you may sit on the edge of a couch



Single Side Apanasana (Knee to Chest Pose)

Knee To Chest Pose : Hold for 10 Deep Breaths (each side)

Benefits: This pose puts a healthy amount of pressure on the targeted knee joint, using this pressure to purge the joint of any inflammation that may be causing pain.


1. Lay flat on your back

2. Keep one foot flat on the mat (knee is bent)

3. Bring the opposite knee in towards your chest

4. You can hold your knee or your thigh, whichever is easiest

5. Gently squeeze the knee into your chest

6. Option to make circles with the knee/hip if that feels good

7. Make sure your head and shoulders are resting on the mat, or on a pillow for support

8. Hold for 10 deep breaths then switch sides



Apanasana (Knee to Chest Pose)

Apanasana: 5 Deep Breaths

Benefits: This pose puts a healthy amount of pressure on both of the knee joints, using this pressure to purge the joint of any inflammation that may be causing pain. This pose also warms up the low back, and increases flexibility in the SI Joint.


1. Knee t