Child's Pose (Balasana): This gentle resting pose helps stretch and release tension in the lower back, hips, and knees. Kneel on the floor, sit back on your heels, and slowly lower your upper body down, reaching your arms forward.
Bridge Pose (Setu Bandhasana): Bridge pose strengthens the glutes, hamstrings, and quadriceps, providing support to the knees. Lie on your back, bend your knees, and place your feet flat on the floor. Lift your hips upward, pressing through your feet and engaging your core.
Standing Forward Fold (Uttanasana): This pose stretches the hamstrings and calves while improving blood circulation. Stand with your feet hip-width apart, hinge forward at the hips, and let your upper body hang, reaching toward your toes or ankles.
Warrior II (Virabhadrasana II): Warrior II strengthens the quadriceps and stabilizes the knees. Stand with your feet wide apart, turn one foot outward, bend the front knee, and extend your arms parallel to the floor. Repeat on the other side.
Chair Pose (Utkatasana): Chair pose engages the quadriceps and glutes, promoting strength and stability in the knees. Stand with your feet together, bend your knees as if sitting back into an imaginary chair, and raise your arms overhead.
Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana): This pose stretches the hamstrings and calf muscles while lying down, minimizing pressure on the knees. Lie on your back, bend one knee, and loop a strap or belt around the arch of your foot. Extend the leg upward, keeping it straight.
Supine Figure-Four Pose: This gentle hip-opening pose relieves tension in the hips and can alleviate knee discomfort. Lie on your back, cross one ankle over the opposite knee, and gently press the knee away from you. Repeat on the other side.
Supported Legs-Up-the-Wall Pose (Viparita Karani): This restorative pose improves blood circulation and reduces swelling in the legs, providing relief to the knees. Lie on your back with your legs extended vertically against a wall or on a bolster for support.