Yoga for Sore Knees
After a long day walking on the pavement, visiting friends and enjoying spring in New York City, the knees can't help but feel a bit sore. I take a weekly walk with my sister Rachel around town, too. This week, we took a break walking around the town to loop around a track field. We both immediately noticed the difference between walking on cement and walking on the track. I couldn't help but think: how in goodness gracious do folks take runs around city streets? How do they all not need knee replacements? If walking makes me feel sore, I think running would lead to me early crutches.
Yoga for Sore Knees
After a long day that is hard on the knees, it's so important to stretch afterwards. 5-10 minutes of stretching can help mobility later in life and stave off the chance of knee surgery (becoming more and more common with expanding sidewalk jungles). So, drink a lot of water, take some time to elevate the legs, and stretch a bit. Your knees will give you a big, wet kiss.
- Begin by lying on back
- Supta Padangustasana (Reclined Big Toe Pose)
- Supta Trivikramasana (Reclined Vishnu Pose)
- Urdhva Mukha Paschimottanasana
(Upward Facing Fold Pose) - Repeat steps 2-4 on other side
- Supta Pavanmuktasana (Reclined Wind Relieving Pose). Repeat on other side
- Vajrasana (Diamond Pose)
- Gomukhasana (Face of Light Pose). Repeat on other side.
- Virasana (Heroes Pose)
- Supta Virasana (Reclined Heroes Pose)
- Gentle twist to one direction. Repeat to other.
- Take hands behind hips for gentle chest opener
- Supta Kapotanasana (Reclined Pigeon Pose)
- Kapotanasana (Pigeon Pose)
- Adho Mukha Svanasana (Downward Facing Dog)
- Repeat steps 12-15 on other side
- Tadasana (Mountain Pose)
- Uttanasana (Forward Fold Pose)
- Urdhva Hastasana (Upward Hands Pose)
- Parsvottanasana (Intense Stretch). Repeat other side
- Urdhva Hastasana
- Tadasana
- Natarajasana (Dancer's Pose). Repeat other side
- Prasarita Padottanasana (Wide Legged Forward Fold). Interlock fingers behind back to get a back and shoulder stretch as well.
- Janu Sirsasana (Seated Head to Knee Pose)
- Upavistha Konasana (Seated Wide Angle Pose)
- Repeat steps 25 and 26 on other side
- Supta Matsyendrasana (Reclined Twist). Repeat other side
- Savasana