🌿 Why Knee Health Matters
Knees are essential for walking, standing, running, and overall mobility. Overuse, injuries, or aging can cause stiffness and pain. Gentle yoga stretches improve flexibility, circulation, and strength to keep knees healthy.
✨ Tip: Practicing yoga regularly strengthens supporting muscles around the knees and reduces joint stress.
🧘 Mindful Breathing
Begin by sitting comfortably, placing your hands on your knees, and taking 5 deep breaths. Inhale calm energy, exhale tension from your knees.
🦵 Seated Quad Stretch
Strengthens front thigh muscles and reduces patella pressure. Hold 20–30 seconds per side.
🦶 Calf & Achilles Stretch
Stretching calves supports proper knee alignment and reduces stress on joints.
🛌 Reclined Hamstring Stretch
Releases hamstring tightness from sitting or workouts to protect knees.
🌉 Supported Bridge Pose
Strengthens glutes, core, and reduces knee pressure. Hold 1–2 minutes.
🦋 Supine Figure-Four Stretch
Opens hips, reducing strain on knees and improving posture.
🔄 Gentle Knee Circles
Lubricates joints and enhances mobility with smooth rotations.
🪑 Chair Mini-Squats
Builds strength around knees gently. Repeat 8–12 times.
😌 Supported Savasana
Rest deeply with a pillow under knees. Helps muscles relax completely.
📋 Routine Summary
| Step | Stretch | Duration/Reps |
|---|---|---|
| 1 | Breathing | 1 min |
| 2 | Seated Quad | 20–30 sec/side |
| 3 | Calf Stretch | 20–30 sec/side |
| 4 | Hamstring Stretch | 30–40 sec/side |
| 5 | Bridge Pose | 1–2 min |
| 6 | Figure-Four | 30–45 sec/side |
| 7 | Knee Circles | 1 min |
| 8 | Mini-Squats | 8–12 reps |
| 9 | Savasana | 3–5 min |