Can You Do Yoga With Bad Knees?
Do you want to try yoga, but do you feel a little uneasy because you have a bad knee? It’s normal to feel uncomfortable at first, and it’s great that you’re researching before engaging in any physical activity! Yoga is for all types of people. We have yogis who used to have terrible physical injuries that went into muscle rehabilitation. We also know people who were unfit at the beginning but ended up being physically fit. So, can you do yoga with bad knees? The answer is yes!
The great thing about yoga is that it allows different kinds of people to find their center and practice at their own pace. Don't let any injury stop you from enjoying the things you want to do. There are yoga poses for bad knees, so you don't have to worry about limiting your exercises. There are even yoga exercises for arthritis in the knees. In its own way, yoga is the answer for most common physical ailments, and it is a great exercise if you want to strengthen your muscles or as a therapy to rehabilitate any injury. Most yoga poses target the whole body without putting any pressure on the knees. Let’s explore that here!
Yoga For Bad Knees
Yoga is for everyone. If you have come to this page looking for poses in yoga for bad knees, then we can definitely help you. We will start with something easy, so you can test your pace and adjust as necessary.
Before anything else, start with the right mindset. Don't question yourself as you begin to exercise. Don’t ask, “Can you do yoga with bad knees?” Remove from your mind that you have a knee injury. By removing this obstacle, you can create a positive atmosphere so you can enjoy yoga more fully! Let's take a look at three different kinds of yoga poses that is ideal for bad knees:
- Tadasana (Mountain Pose) - First stand up straight with your feet touching and rest your arms down by your side. Place your weight on both of your feet through your soles. Engage the front of your thighs to lift your kneecaps. Remember to keep your chest open and shoulders back. You can stand in this post for a few seconds while breathing.
- Warrior Pose 1 - Stand with your feet roughly three feet apart and point your toes towards the front end of your mat. Next, turn your left foot to point towards the top left corner of the mat, then bend your right knee. Next, lift your arms towards the sky. Make sure to breathe while in this pose.
- Trikonasana (The Triangle Pose) - Stand with your feet approximately four feet apart. When you're comfortable, you can turn your right toes towards the front of your yoga mat. Then make sure that your left toes are angled forward as well. Then take your arms and open them towards the front and back of your mat. Keep your right leg straight. Reach your right arm forward and down towards your shin, then lift your left arm straight towards the ceiling and open your chest.
These yoga poses are great for bad or arthritic knees because it doesn’t put too much pressure on them.
Are There Yoga Poses That Should Be Avoided?
Can you do yoga with bad knees? Yes, you can, but with caution. When exploring the different kinds of poses in yoga, some poses may need to be modified if you have arthritis or a knee injury. Here are some popular poses that should be modified before attempting:
- Bound Angle Pose
- Yogi Squat
- One-Legged King Pigeon Pose
- Hero Pose
- Child’s Pose
Tips For Practicing Yoga If You Have Bad Knees Or Arthritis
Yoga for beginners is really an exciting time. It is a fun and relaxing activity you can enjoy. Yes, having an injured knee can be a struggle. There will be moments when you roadblocked yourself by asking, "Can you do yoga with bad knees?" And that’s normal. Just remember to get back into a positive mindset.
Give yourself allowances. If you are not ready to move your knees, that’s okay. When you’re ready to start again with the first pose, remember these tips:
- No Pressure - When attempting any pose, remember not to exert too much pressure on your knees. You can use blankets or pillows for extra cushions to help you relieve the pressure.
- Don’t Overdo It - Take it slowly each time. It’s okay if you can’t strike the pose the first time. Allow your muscles to stretch out and get used to it first. Take a few seconds, every time. As you continue to progress, you will begin to test your body if you can lengthen the pose. And don’t forget to breathe!
- Alignment Is Important - Be mindful of how your body is aligned. It is important that whenever you bend your knee, you don’t overshoot past your toes or bend too far. Remember, if you feel any pain, don’t push it. It’s your body telling you to take it easy.
We are ecstatic to see you grow in your yoga journey! Now that you know the basic poses to start with, also remember the three tips before you start your exercises. And as you begin to incorporate these tips, make each pose fun and less stressful for you. Yoga should be a relaxing activity that helps center the mind and align the body. When done right, yoga can become a tool in your knee recovery. Pretty soon, you will have a functional knee, and you will totally forget about having any injury at all. So, can you do yoga with bad knees? The answer is a resounding yes!