Yoga for my knee

Detailed yoga sequence specifically designed to support knee health, with precise instructions and alignment cues.

Yoga Sequence for Knee Health and Stability (45-60 minutes)

Warm-Up (10 minutes):

1. Mindful Breathing and Gentle Mobility (5 minutes)

• Seated Sukhasana (Easy Pose)
  • Sit on a folded blanket to elevate hips
  • Lengthen spine
  • Deep diaphragmatic breathing
  • Gentle neck and shoulder rolls
  • Seated spinal twists (both sides)

2. Cat-Cow Flow (5 minutes)

• Start on hands and knees
• Alignment Cues:
  • Hands directly under shoulders
  • Knees hip-width apart
  • Spread fingers wide
  • Engage core
  • Synchronize breath with movement
  • 5-7 slow, controlled repetitions

Standing Sequence (15-20 minutes):

1. Modified Sun Salutation (10 minutes)

• Gentle Standing Mountain Pose

  • Feet hip-width apart
  • Distribute weight evenly
  • Soft micro-bend in knees
  • Engage quadriceps slightly
  • Roll shoulders back

• Warrior II Modification

  • Shorter stance
  • 45-degree knee bend (avoid deep angles)
  • Front knee tracks over second toe
  • Back foot at 45-degree angle
  • Engage core
  • Hold 3-5 breaths each side

• Triangle Pose Variation

  • Use block for support
  • Hand on block or shin
  • Avoid hyperextending knee
  • Engage lower abs
  • Keep spine long

2. Balance Poses (5-10 minutes)

• Tree Pose (Vrksasana)

  • Use wall for support if needed
  • Place foot on inner calf or thigh (avoid knee)
  • Engage standing leg’s quadriceps
  • Focus on a steady point
  • Hold 30-45 seconds each side

• Modified Half Moon Pose

  • Use block for hand support
  • Lifted leg at 45-degree angle
  • Keep standing leg soft
  • Engage core for stability

Strength and Stability (10-15 minutes):

1. Core Work

• Boat Pose Variations

  • Knees bent initially
  • Hands behind thighs
  • Lift chest
  • Engage lower abs
  • Hold 20-30 seconds
  • Progressive variations as strength improves

• Plank Modifications

  • Knees-down plank
  • Focus on core engagement
  • Maintain neutral spine
  • 3 sets, 20-30 seconds

Cooling Down (5-10 minutes):

1. Restorative Poses

• Supported Child’s Pose

  • Knees wide
  • Bolster or folded blanket between legs
  • Gentle stretch

• Reclined Leg Stretch

  • Use strap around foot
  • Keep opposite leg bent
  • Gentle hamstring and calf stretch

2. Final Relaxation

• Savasana
  • Use bolster under knees
  • Complete relaxation
  • 5-7 minutes

Key Modifications for Knee Health:

• Always maintain a micro-bend in knees
• Avoid deep lunges or extreme knee angles
• Use props liberally
• Listen to your body
• Stop if pain occurs

Progression Strategy:

• Start with shorter holds
• Use wall/chair support
• Gradually increase duration and complexity
• Consistency is key

Additional Recommendations:

• Practice 3-4 times per week
• Complement with strength training
• Regular professional assessment

Would you like me to elaborate on any specific pose or provide additional guidance on adapting this sequence to your specific knee condition?​​​​​​​​​​​​​​​​