5-Minute yoga for knee pain relief #yogawithaman #kneepainrelief #kneepainexercises #shorts

Easy Seated Pose with Breath Awareness (2 mins)

Sit cross-legged on a cushion to elevate hips.
Hands on knees, eyes closed.
Deep inhales and exhales—focus on releasing tension from the knees.
2. Ankle Rolls & Knee Circles (2 mins)

Extend one leg, roll the ankle slowly.
Gently bend and straighten the knee, then do small knee circles.
Switch sides.
3. Supported Butterfly Pose (3 mins)

Sit with soles of feet together, knees open.
Place blocks or pillows under knees for support.
Hold the feet, lengthen spine, gently fold forward.
Breathe deeply into hips and knees.
4. Supine Knee Hug (2 mins)

Lie on your back, hug one knee to your chest.
Circle the knee gently, massaging the hip joint.
Switch sides.
5. Bridge Pose (with support if needed) (3 mins)

Bend knees, feet hip-width on the mat.
Press into feet to lift hips.
Engage glutes and thighs to strengthen knee-supporting muscles.
Option: place block under sacrum for supported bridge.
6. Legs Up the Wall (or on a chair) (3–5 mins)

Lie on your back, legs resting up the wall.
Relax knees and hips, allow gravity to soothe the joints.
Breathe deeply, relax your whole body.
7. Seated or Lying Meditation (2 mins)

Focus on the sensation in your knees.
Visualize healing and space around the joints.

Видео 5-Minute yoga for knee pain relief #yogawithaman #kneepainrelief #kneepainexercises #shorts канала Yogawithaman