This sequence strengthens your quads and hamstrings, helping to support the joint, stabilize the knee, and prevent further deterioration. Hold each pose for 10-15 breaths, unless otherwise indicated. (Got 10 minutes? That’s all the time you need to lose weight for good with Prevention’s new 10-minute workouts and 10-minute meals. Get started here.)
Child’s Pose Variation
For some, deep flexion—or bending of the knee—can further aggravate the joint. With this cushy variation on child’s pose, you’ll avoid bending your knees too deeply. Bring your big toes together to touch, and separate your knees wide enough for your torso to rest in between your thighs. Place a rolled blanket or towel behind your knees. Fold forward and place your forehead on a block. Reach your arms toward the front of your yoga mat, place your hands shoulder-width apart, and lengthen both sides of your torso. Hold for 10-15 breaths. For even more padding, place an extra blanket or towel underneath of your knees. Check out this supported variation of child’s pose:
Tadasana Variation
Placing the block between your upper inner thighs in tadasana teaches you how to properly engage your quads and inner thighs to avoid dumping extra weight on your knees. Stand with your feet hip-width apart and place a block between your upper inner thighs at the base of your pubic bone. Roll the block back toward the wall behind you so your butt sticks out like a duck’s. Then, as you descend the flesh of your buttocks toward your heels, subtly draw the block up toward your pubic bone. Draw your navel to your spine. Roll your shoulders back as you rotate your palms forward, while keeping your arms resting by your sides. Hold for 10-15 breaths. Prevention Premium: How 10 Minutes Of Daily Stretching Can Undo Decades Of Sore, Neglected Muscles
Forward Fold Variation
This forward fold demonstrates how to straighten your legs without slamming the knees straight back. Fold forward, and deeply bend your knees. Place your palms on the bulbous part of your calf muscles, with your fingers pointing down toward your heels. Press the heels of your hands into your calves, and lift your hips straight up to straighten the legs. As you perform this movement, see if you can continue to lift your hips directly over your heels. Release your neck completely as you cycle through 3-5 rounds of this movement. (If you’re already super-flexible add these stretches to your daily routine to loosen up even more.)
Chair Pose
Chair pose helps strengthen the quads, hamstrings, and glutes. Bring your feet together to touch. Bend your knees, and sit your hips back, so that the weight rests in your heels. Reach your arms up toward the ceiling. Continue to lift your torso away from your thighs as you lengthen both sides of the torso. Try to maintain the natural curves in your spine, and make sure that your lower back isn’t overly arched or tucked under. MORE: 4 Relaxing Exercises That Aren’t Yoga
Triangle Pose Variation
This variation prevents you from hyperextending the front knee and encourages length on all four sides of the torso. Stand perpendicular to the wall, with your feet a leg’s distance apart. (You can test your stance by holding your arms out into a T-shape and aligning your ankles directly under your wrists.) Turn your left leg toward the wall and curl your toes up the baseboard. Turn your right foot in slightly, and align your front heel with the arch of your back foot. Angle a block underneath your left calf muscle, which will encourage a micro-bend in the knee. Suck your quadriceps up toward the ceiling as if you were putting on a pair of tight leggings. Hinge your hips back toward the wall behind you, and place your left hand on your thigh or shin—not on the knee. Reach your right arm up and over your ear to the wall, and use the wall to rotate your left ribs toward the wall in front of you. Hold for 10 breaths. Repeat on the other side. MORE: 4 Best Exercises To Do If You’ve Had A Knee Replacement
Bridge Pose
This pose also strengthens your glutes, hamstrings, and quads. Bend your knees and place feet hip-width apart. Set a block between your upper inner thighs. Grab onto the outer edges of your mat. Lift your hips, and continue to squeeze the block between your upper inner thighs. Softly draw the flesh of the buttocks to the backs of your knees to protect the lower back. Hold for 10-15 breaths. After you release the pose, pause in constructive rest. Set the block off to the side, bring your feet to the outer edges of the mat, and knock your knees in so they support one another. Here’s a dynamic way to do bridge pose:
Janu Sirsasana Variation
Sit down and extend your legs in front of you. Bend your left knee, place a strap underneath of it, and then place your left foot on your right inner thigh. Pull both sides of the strap down toward your outer knee. Twist your torso over your right knee, and hinge slightly forward. If you feel stable, crawl your right fingertips toward your right foot. Hold for 10 breaths, and switch sides.
