Keep your knees healthy with this yoga practice


Yoga is well suited to help prevent or minimise the erosion of cartilages and to decrease pain within joints that have already sustained such damage. According to yogic knowledge, most of the factors that are responsible for damages to the cartilages are related to how the body sits, stands and moves.

This video will guide you through a sequence designed to gently take your knees throughout a wide range of motion, in order to distribute synovial fluid over the surface of the cartilage that caps the bones.

In fact, the areas of the joint surfaces that are rarely used because they are outside the normal range of movement fail to get the nutrients they need and over time tend to degenerate, an example of “use it or lose it”. [1]

So if you care for your knees, this yoga sequence combines some exercises to increase the strength & flexibility of the spine, improve structural alignment and keep your knees healthy and active.

Healthy knees video sequence

Yoga sequence:

  • Opening Savasana
  • Relax & focus on the breath
  • Om chanting
  • Warm-up for the joints
  • Vinyasa
  • Padangusthasana
  • Trikonasana A, B
  • Vrksasana
  • Vinyasa
  • Santulenasana
  • Vinyasa
  • Vaddrasana (sitting on heels & feet)
  • Bekasana
  • Paschimottanasana
  • Vinyasa
  • Parsha Merudandasana
  • Supta Baddha Konasana
  • Vinyasa
  • Meditative crossed-leg position
  • Closing savasana
  • Om chanting [2] ; [3]


Nature Going Smart - SupportDid you like this yoga video?

This original content has been offered for free without advertisements thanks to our readers’ contributions. You, too, can support us in many ways. Check out how here! Thank you 🙂

Copyright, Nature Going Smart. May not be re-printed without permission. Thank you



[1] McCall, Timothy. “Yoga as medicine.” New York, NY: Bantam Dell (2007).

[2] Rama, Swami. “Exercises for Joints & Glands.” (2007).

[3] This yoga sequence has been developed in collaboration with Ratheesh Kumar Atmaram, Andrea Cristofoletto personal yoga teacher. For queries and infos, please contact us at

Andrea Cristofoletto

Andrea Cristofoletto is a certified Yoga Teacher and has been studying the ancient science of yoga in India under the guidance of Sri Yogacharya Lalit Kumar from the Himalayan Tradition. He has deepened his knowledge on the therapeutic use of asana, pranayama, chanting, meditation and kriya techniques under the wise guidance of Ratheesh Kumar Atmaram. He has a BSc in Foreign Languages - Business Communication Specialist and graduated with a thesis on the socio-economic importance of the hemp fibre throughout history. Andrea has gained his experience through direct training in hemp fields practising organic agriculture.

You may also like...

1 Response

  1. Dr. Darren Gray says:

    The movements yoga give are not only beneficially for knees, also good for our muscle’s strength. However, with this specific exercise you can improve your knees health. Here I would like to advise one thing that in case you are suffering from knee pain then performing such activity can be additional harmful. In such cases you should better consider the physical therapies.

Leave a Reply

Your email address will not be published. Required fields are marked *