30-Minute Yoga Flow for Arthritic Knee Pain Relief

This gentle yoga sequence is designed to:

• reduce stiffness
• improve mobility
• strengthen muscles around the knees
• minimize joint strain.

Use a yoga mat and props like a block or cushion for added support.

🌿 Flow Breakdown: (Hold each pose for 1-3 minutes)

Total Time: ~30 Minutes

---

1. Seated Knee Warm-Up (3 min)

• Sit cross-legged or with legs extended.
• Movement: Slowly bend and straighten one knee at a time, pointing and flexing the toes.
• Why? Increases synovial fluid production for smoother joint movement.

---

2. Supported Child’s Pose (2 min)

• Knees wide, big toes touching, place a bolster under your chest for support.
• Rest your forehead down and relax.
• Why? Gently stretches hips and knees without pressure.

---

3. Reclined Hand-to-Big-Toe Stretch (Supta Padangusthasana) – 2 min per leg

• Lie on your back, loop a strap around your foot, and extend the leg upward.
• Keep the other leg bent for knee support.
• Why? Stretches hamstrings, reducing strain on the knee.

---

4. Low Lunge with Support (Anjaneyasana) – 1 min per side

• Place a cushion under the back knee.
• Keep the front knee stacked over the ankle, hands on hips or a block.
• Why? Stretches hip flexors and quadriceps, which support knee stability.

---

5. Chair Pose Against Wall (Utkatasana) – 1 min

• Stand with your back against a wall, slide down into a half-squat position.
• Keep knees aligned with ankles.
• Why? Strengthens quads and glutes, reducing knee pressure.

---

6. Bridge Pose (Setu Bandhasana) – 2 min

• Lie on your back, bend your knees, and press into your feet to lift your hips.
• Engage the glutes and keep knees hip-width apart.
• Why? Builds glute and hamstring strength, stabilizing the knee joint.

---

7. Seated Butterfly Pose (Baddha Konasana) – 2 min

• Bring soles of feet together, let knees gently drop open.
• Keep feet further from the body for a knee-friendly version.
• Why? Improves hip mobility, reducing knee strain.

---

8. Reclined Legs Up the Wall (Viparita Karani) – 5 min

• Lie on your back with legs elevated against a wall.
• Relax and breathe deeply.
• Why? Reduces inflammation and improves circulation in the legs.

---

9. Savasana (Final Relaxation) – 5 min

• Lie on your back with a rolled towel under your knees for support.
• Focus on slow, deep breathing.
• Why? Promotes relaxation and pain relief.

---

🧘‍♀️ Final Notes:

✅ Modify as needed – use a chair or props for support.
✅ Move slowly – focus on gentle, controlled movements.
✅ Consistency matters – practice daily or a few times a week for best results.

💬 Do you have arthritis and practice yoga? Drop your experience or questions in the comments! 😊