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. 
  1. Begin by lying on back
  2. Supta Padangustasana (Reclined Big Toe Pose)
  3. Supta Trivikramasana (Reclined Vishnu Pose)
  4. Urdhva Mukha Paschimottanasana (Upward Facing Fold Pose)
  5. Repeat steps 2-4 on other side
  6. Supta Pavanmuktasana (Reclined Wind Relieving Pose). Repeat on other side
  7. Vajrasana (Diamond Pose)
  8. Gomukhasana (Face of Light Pose). Repeat on other side. 
  9. Virasana (Heroes Pose)
  10. Supta Virasana (Reclined Heroes Pose)
  11. Gentle twist to one direction. Repeat to other. 
  12. Take hands behind hips for gentle chest opener
  13. Supta Kapotanasana (Reclined Pigeon Pose)
  14. Kapotanasana (Pigeon Pose)
  15. Adho Mukha Svanasana (Downward Facing Dog)
  16. Repeat steps 12-15 on other side
  17. Tadasana (Mountain Pose)
  18. Uttanasana (Forward Fold Pose)
  19. Urdhva Hastasana (Upward Hands Pose)
  20. Parsvottanasana (Intense Stretch). Repeat other side
  21. Urdhva Hastasana
  22. Tadasana
  23. Natarajasana (Dancer's Pose). Repeat other side
  24. Prasarita Padottanasana (Wide Legged Forward Fold). Interlock fingers behind back to get a back and shoulder stretch as well. 
  25. Janu Sirsasana (Seated Head to Knee Pose)
  26. Upavistha Konasana (Seated Wide Angle Pose)
  27. Repeat steps 25 and 26 on other side
  28. Supta Matsyendrasana (Reclined Twist). Repeat other side
  29. Savasana
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