Yoga for Knee Arthrosis© Vivanta by Taj – Madikeri, India

Yoga for Knee Arthrosis

by Henrike Müller - Yoga Therapist

Knee and hip are most concerned with the effects of Arthrosis. It is a chronic joint disease, where the cartilage – a smooth layer on top of the opposing bone parts – is damaged by wear and tear. The pain is usually felt during the day and emphasizes during joint movement efforts.

If you suffer from Knee Arthrosis, this simple exercise will help you to build mobility and stability.

  1. Sit upright on your mat, the spine is erect, the head is straight and the legs are straight.
  2. Circle your feet in and out; repeat 5 to 10 times.
  3. Next, stretch and pull your toes to your body and then point your feet towards the front of your mat. Keep flexing in this manner 5 to 10 times.
  4. Stretch out the right leg, flexing your foot and pull the left leg to your body. With the next exhale point your right foot and with the inhale flex again. Repeat 5 to 10 times and then do the same exercise with the other leg.

This is an easy 5 to 10 min exercise, which can be done any time of the day to gently mobilize the body and joints.


Oil Massage to build mobility and stability

Further, I would like to recommend an Ayurvedic Oil Massage. The massage relieves the pain, relaxes the muscles, promotes blood circulation and thus makes the joints more flexible and resilient.

Massage your aching joints with an Ayurvedic herbal oil for five minutes and keep it warm with warm compresses: Put a towel in hot water, wring it out and wrap it around the (knee) joint. Wrap the wet towel with a dry one to prevent dripping. Gently dry the skin and rest for 15 Minutes.


published: 02/12/2018

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