8 Yoga Poses to Strengthen Your Knees

Beginners strengthen legs and core by holding a bent-knee pose resembling a lightning bolt, arms raised, for 5-10 breaths.

Chair Pose (Utkatasana):

Beginners stretch and strengthen knees with a deep squat, heels grounded or supported, elbows inside knees, palms pressed together.

Garland Pose (Malasana):

Beginners strengthen legs, back, arms, and core, opening hips and chest while practicing balance with extended arms and focused gaze.

Warrior II (Virabhadrasana II):

Beginners strengthen legs and core, opening chest and side body, by leaning forward from Warrior II, using arm and leg traction.

Extended Side Angle (Utthita Parsvakonasana):

Intermediate pose balances on one leg, strengthening legs and core, opening hips and chest, with a strong flexed foot and upward gaze.

Half Moon Pose (Ardha Chandrasana):

Intermediate pose strengthens core, legs, and improves balance, with dynamic knee bending and straightening, arms overhead for added challenge.

High Lunge Pose:

Beginner/Intermediate pose opens hips and groins, strengthens feet, thighs, and back, with knees bent and heels lifted optionally.

Goddess Pose (Utkata Konasana):

Beginner pose strengthens hamstrings, glutes, and quads, opens chest and shoulders, with options to use a block for knee alignment.

Bridge Pose (Setu Bandhasana):