04/01/2026
🌿 Yoga for Knee Pain After 50 (Safe & Effective)
Knee pain after 50 is very common due to weak muscles, joint stiffness and reduced lubrication.
These gentle yoga asanas help reduce pain, improve mobility and strengthen the knees without pressure.
🧘♀️ 1️⃣ Tadasana (Mountain Pose)
How it helps:
Improves posture and body balance
Strengthens thigh and knee-supporting muscles
Reduces extra pressure on knee joints
How to do:
Stand straight, feet together, gently tighten thighs, keep spine straight and breathe normally for 30–40 seconds.
🧘♀️ 2️⃣ Vajrasana (Thunderbolt Pose)
How it helps:
Improves blood circulation around knees
Reduces stiffness and swelling
Helps in digestion which indirectly supports joint health
Tip:
Sit on a folded towel or cushion if knees are sensitive.
🧘♀️ 3️⃣ Setu Bandhasana (Bridge Pose)
How it helps:
Strengthens thighs, hips and knee-supporting muscles
Improves flexibility of knee joints
Reduces pain caused by weak lower body muscles
Tip:
Lift hips slowly and hold for 15–20 seconds with normal breathing.
🧘♀️ 4️⃣ Supta Padangusthasana (Leg Stretch on Back)
How it helps:
Gently stretches hamstrings and knees
Improves knee flexibility
Safe for seniors and beginners
Tip:
Use a belt or towel to support the leg.
🧘♀️ 5️⃣ Chair Support Squat (Modified Utkatasana)
How it helps:
Strengthens knee joints safely
Improves confidence in walking and sitting
Prevents knee weakness in aging
Tip:
Always use chair support to avoid strain.
⚠️ Important Advice for 50+
✔️ Practice slowly
✔️ Avoid pain, jerks or deep bending
✔️ Consistency is more important than intensity
✔️ Consult doctor if pain is severe or post-surgery
🌟 Practice these asanas daily for 15–20 minutes for best results.
👉 Follow this page for daily Yoga Therapy for Knee Pain, BP, Sugar & Back Pain
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