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Yoga for knee pain: a 25-minute knee-friendly sequence

A 25-minute practice built from the poses used in trials for knee arthritis, with no kneeling and no deep bends. The standing poses bend your knees only a little: in a lab study of healthy young women, a wide squat and an upright lunge put the least load on the inside of the knee, and in women with knee arthritis these kinds of poses loaded the knee less than walking. The floor poses strengthen your hips and thighs. Use a cushion, a strap and a chair or wall as you need them.

25 minBeginner15 movesFirm cushionHip flexors · Calves · Quads · Glutes · Adductors · Back
Follow along: a timer, a cue and the next move, one step at a time.

Settle

  1. Easy pose (Sukhasana)1 min
    Beginner · Hip flexors, Back · 3D demoSit high on a cushion so your knees are lower than your hips, or sit on a chair. Straighten your legs if crossing them hurtsHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)
  2. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoIn for about 4, out for about 6, no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Standing

  1. Mountain pose (Tadasana)5 slow breaths
    Beginner · Calves, Back, Abs · 3D demoWeight even through both feet; knees soft, not lockedHarder: Tree pose (Vrksasana)
  2. Chair pose (Utkatasana)3 holds of 3 breaths
    Beginner · Quads, Glutes, Shoulders · 3D demoBend your knees only a little at first, about a third of the way to sitting, hands on your hips or a chair back; knees in line with your toesHarder: Revolved chair pose (Parivrtta Utkatasana)
  3. Goddess pose (Utkata Konasana)2 holds of 3 breaths
    Beginner · Quads, Adductors, Glutes · 3D demoFeet wide, toes turned out; bend only a little, knees pointing the same way as your toesHarder: Deep squat hold
  4. Warrior II (Virabhadrasana II)3 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoShort stance; front knee over your ankle and bent less than a right angleEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  5. Warrior I (Virabhadrasana I)3 breaths each side
    Intermediate · Quads, Glutes, Hip flexors · 3D demoShort stance; let your back heel lift; keep your body uprightEasier: Low lunge (Anjaneyasana)Harder: Warrior III (Virabhadrasana III)
  6. Hip hinge fold5 slow folds
    Beginner · 3D demoKnees soft, hands sliding down your thighs; come up slowlyHarder: Seated forward fold (Paschimottanasana)

Floor strength

  1. Glute bridge8 slow lifts
    Beginner · Glutes, Hamstrings, Abs · 3D demoFeet hip-width apart; if your knees ache, walk your feet a little further awayEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
  2. Locust pose (Salabhasana)3 holds of 3 breaths
    Beginner · Back, Glutes, Hamstrings · 3D demoFace down with a folded blanket under your hips; lift one leg at a time, then both if comfortableEasier: Seated upper-back lift (sit tall, shoulders back)Harder: One-legged bow (half locust)
  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

Supported stretches

  1. Supine hamstring stretch with a strap2 holds of 30 s each leg
    Beginner · Hamstrings, Calves · 3D demoStrap around your foot; other knee bentEasier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)
  2. Reclining bound angle pose (Supta Baddha Konasana)2 min
    Beginner · Adductors, Chest · 3D demoCushions under each thigh so your knees don't hangHarder: Wide-angle seated forward fold (Upavistha Konasana)
  3. Supine spinal twist (Supta Matsyendrasana)45 s each side
    Beginner · Back, Glutes · 3D demoCushion between your kneesHarder: Seated twist, bottom leg straight

Rest

  1. Corpse pose (Savasana)3 min
    Beginner · 3D demoCushion under your knees

Tips

  • Pain up to 5 out of 10 is acceptable while you practise if your knee is back to its usual level by the next morning. Sharp, catching or giving-way pain, or new swelling, means stop and get it checked.
  • Over the weeks, bend a little deeper in chair, goddess and the warriors, and add your arms forward and then overhead, as a knee-friendly trial programme did (it went from about 30 degrees of knee bend to 60, then 80). With arthritis, don't bend your knees past a right angle.
  • Two or three times a week for at least 8 to 12 weeks is a good start; add strength work for your thighs and hips on 2 or 3 days.
  • Classes with a teacher did better than unsupervised videos in trials. If you can, start with a gentle or arthritis-friendly class and tell the teacher about your knee.
  • After a knee replacement, check with your surgical team before starting, and don't kneel on the new knee until your doctor says you can.
  • Leave out lotus, hero pose and deep squats while your knee is sore, and pad any kneeling pose you do in other sessions.

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 for knee pain: a 25-minute knee-friendly sequence 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: Firm cushion. 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. 7 of its 15 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.