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Yoga after a knee replacement: a 25-minute chair-and-mat class with no kneeling

A 25-minute yoga class for the months after a knee replacement, once your surgical team agrees: European knee surgeons recommended yoga from about 6 to 12 weeks after surgery. It starts seated, stands you up holding a chair for strength and balance, works on bending and straightening the knee lying down, and ends with a rest with your heels, not your knees, supported. There's no kneeling, no deep knee bending and no twisting on the knee. It adds to the exercises your physiotherapist gives you; it doesn't replace them. No trial has tested yoga after a knee replacement, so the structure is our editorial choice, built from NHS exercise leaflets and a US rehabilitation guideline.

25 minBeginner18 movesA bench or box · Something with weight · A wallCalves · Quads · Glutes · Hip abductors · Hip flexors · Hamstrings
Follow along: a timer, a cue and the next move, one step at a time.

Seated (about 6 minutes)

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoSit on a firm chair, feet flat. In for about 4, out for about 6Easier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
  2. Breath reach5 breaths
    Beginner · 3D demoYour arms rise as you breathe in and lower as you breathe outHarder: Slow breathing (6 breaths a minute)
  3. Thoracic rotation5 each side
    Beginner · 3D demoArms crossed, hips facing forward: the turn comes from your trunk, not your kneesEasier: Side-lying open bookHarder: World's greatest stretch
  4. Ankle circles10 slow circles each way with each foot
    Beginner · Calves, Shins · 3D demoLift the foot a little and circle only the ankleHarder: Ankle CARs (controlled articular rotations)
  5. Seated knee extension (chair)Up to 10 each leg
    Beginner · Quads · 3D demoStraighten the knee for a slow count of 3, lower for 5; no weight yetEasier: Quad set (static quads)Harder: Leg extension

Standing, holding a chair (about 8 minutes)

  1. Mountain pose (Tadasana)5 breaths
    Beginner · Calves, Back, Abs · 3D demoWeight even on both feet, knees soft, not locked; one hand on the chair backHarder: Tree pose (Vrksasana)
  2. Chair pose (Utkatasana)3 holds of 10 to 15 seconds
    Beginner · Quads, Glutes, Shoulders · 3D demoHold the chair back and bend your knees only a little, knees over your toesHarder: Revolved chair pose (Parivrtta Utkatasana)
  3. Sit to stand from a chair2 sets of 8
    Beginner · Quads, Glutes, Hamstrings · 3D demoA firm chair with its back against a wall; push on the arms or your thighs at firstEasier: Sit to stand, pushing on the thighsHarder: Bodyweight squat
  4. Warrior II (Virabhadrasana II)3 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoSide-on to the chair, one hand on its back, a short stance, the front knee bent only a littleEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  5. Tree pose (Vrksasana)3 breaths each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoFingertips on the chair, heel against your ankle with your toes on the floor; do the operated leg tooEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)
  6. Side-stepping (sideways walking)10 steps each way, next to a counter
    Beginner · Hip abductors, Glutes, Adductors · 3D demoSmall steps, hips levelHarder: Lateral band walk
  7. Wall calf stretch (gastrocnemius)30 seconds each side
    Beginner · Calves · 3D demoHands on the wall, back knee straight, heel downEasier: Seated calf stretch with a towelHarder: Heel-on-step calf and hamstring stretch

Lying, on a mat or your bed (about 7 minutes)

  1. Supine heel slide10 slow repetitions each side
    Beginner · Hip flexors, Hamstrings, Quads · 3D demoSlide the heel towards you as far as is comfortable and back; stay inside the range your team allowsHarder: Hip windshield wipers
  2. Quad set (static quads)10 holds of 5 seconds
    Beginner · Quads · 3D demoHeel on a rolled towel, nothing under the knee; tighten your thigh to press the back of the knee downHarder: Straight-leg raise
  3. Straight-leg raise10 each side
    Beginner · Quads, Hip flexors, Abs · 3D demoOther knee bent; lift the straight leg to the height of the bent kneeEasier: Quad set (static quads)Harder: Leg extension
  4. Glute bridge8 slow lifts
    Beginner · Glutes, Hamstrings, Abs · 3D demoFeet hip-width apart; walk your feet further away if your knees acheEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
  5. Supine hamstring stretch with a strap2 holds of 30 seconds each leg
    Beginner · Hamstrings, Calves · 3D demoStrap around your foot, other knee bent; let the knee straighten as far as is comfortableEasier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)

Rest (about 3 minutes)

  1. Corpse pose (Savasana)3 min
    Beginner · 3D demoOn your back with a rolled towel under your heels or calves, not under your knees, or on your side with a pillow between your knees

Tips

  • Start only when your surgical team agrees, and keep doing the exercises your physiotherapist gave you every day; this class is extra, not a replacement.
  • No kneeling here: the NHS says "do not kneel on your new knee until your doctor says you can". Our yoga after a knee replacement guide shows how to start kneeling once you're cleared.
  • Don't cross your legs for the first 6 weeks, avoid twisting on the new knee, and keep your knees soft rather than locked when you stand.
  • A moderate ache that settles quickly is fine; severe pain that takes hours to settle is not. If the knee swells more after the class, do less next time.
  • Use the bed for the lying block if getting down to the floor is hard, and get up the way your physiotherapist showed you.
  • When this is easy, from about 3 months: longer holds, a deeper chair pose, warrior I with a short stance, and our yoga for balance class, one change at a time.
  • Call 999 or go to A&E if breathing suddenly becomes difficult, if pain in your chest or upper back comes on suddenly with breathlessness or a very fast heartbeat, or if someone passes out. Do not drive yourself. It can be a blood clot that has reached the lungs.
  • Get an urgent GP appointment or NHS 111 for throbbing or cramping pain in your leg, a high temperature, or a knee or wound that is red, swollen, oozing or getting worse.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the yoga after a knee replacement: a 25-minute chair-and-mat class with no kneeling take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box, Something with weight, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 10 of its 18 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.