Yoga equipment + Pilates equipment
Quantity discount
CHF13.50 per piece for 2 units
JustFit Yoga pad for knees and wrists
Knee pain? You can still do these yoga exercises
21.9.2026
Translation: Megan Cornish
A silly accident has disrupted my yoga routine, so I need to find alternatives. A yoga teacher has some tips.
A dinner with friends ended with me on the pavement. On my way home, I tripped over a tree root and landed hard on my knee and chin. The result: a bruised joint and a cut on my face.
The superficial injuries have healed, but my right knee’s still sore, with lingering swelling and bruising.
Source: Anika Schulz
This means my usual yoga routine’s on hold. Asanas including warrior pose, child’s pose, or eight-limbed pose would only aggravate my injured knee unnecessarily. The day before yesterday, I tried a sun salutation: ouch, ouch, ouch… After three minutes I rolled my mat back up and sat on the sofa to sulk.
So that I wouldn’t have to completely give up my beloved exercises (and make my mood even worse), I sought help from yoga teacher Maik Güldenstein from Hamburg. I know him from my sweaty report on men’s yoga.
Disclaimer: every body and every injury is different. If you experience any pain during your yoga practice, stop or modify the asana to relieve the pressure on your knee. This article isn’t a substitute for medical advice.
Asanas that are gentle on the knees
«The best exercises are those done while sitting or lying down, which don’t put unnecessary strain on the knee but still gently work the rest of the body. This keeps you flexible and means you can get back into your usual routine more quickly later,» Maik explains. «Your body will thank you if you do what you can instead of just stopping completely. It’s a good way to get to know yourself and your limits better.»
Getting in the zone: Lie on your back. If your knee hurts when you straighten it, you can elevate it with a blanket or bolster. Now do some breathing exercises such as deep abdominal breathing. Inhale deeply through your nose into your abdomen and exhale through your open mouth. Repeat this a few times – and think about something pleasant. «This helps to release excess tension from the body and can support regeneration,» says Maik.
Source: Shutterstock
Boat pose (navasana): this asana strengthens your core and balance without aggravating an injured knee. Sit down, straighten your back and extend your arms forwards at shoulder height. Then lift both legs so you’re balancing on your sit bones. (Yes, it’s tough, wobbly, and your abs will hurt.) Extend your injured knee only as far as you can without any pain. Alternatively, you can gently place it on the floor and have only one leg in the air.
Seated forward bend (paschimottanasana): with your legs back on the mat, extend them as far as you can. Then, with a straight torso and extended arms, bend forward. Maik: «This stretches your lower back and the backs of your legs without putting stress on your knees.» Sit up again and gently twist your torso a few times to the left and right to mobilise your spine.
Locust pose (shalabasana): if your leg allows you to lie on your stomach, this is a comfortable way to exercise your back. (My knee doesn’t like this position at all, so I skip it.) Carefully lie on your stomach and lift your upper body and arms using only the strength of your back. You can fully extend your arms or keep them bent – depending on how challenging you want the exercise to be. Maik’s tip: «If your knee can handle it, you can also do an alternating arm and leg kick, as if you were swimming front crawl.»
Source: Shutterstock
Mountain pose (tadasana): stand upright, distributing your weight evenly across both feet. «If you can’t stand, sit on a chair to do the exercise. It works just as well,» says Maik. Stretch your arms straight up and lean back slightly to open your shoulders (hastasana). Hold this briefly, then release and breathe. Now gently bend your torso forward (uttanasana). You can do this while seated, as Maik explains: «Simply slide to the edge of the chair and lean forward.» Open your legs a bit wider so that your torso rests comfortably between your thighs. This relieves pressure on your knees.
Gentle fish pose (matsyasana): place a bolster, a rolled-up blanket, or a few cushions on your mat so you can rest your upper body on them while lying on your back. It’s important that you don’t arch your back. Instead, gently curve your thoracic spine. Position your legs in a way that’s comfortable for your sore knee, maybe with your knees bent or supported with cushions under the backs of your knees. Rest your arms beside your torso. This asana comes from yin yoga, and you can stay in this position for a few minutes to open your chest.
Source: Shutterstock
Closing pose (shavasana): Lie flat, cover yourself with a cosy blanket and maybe put on some thick socks. The most important thing is that you’re comfortable and can switch off. To really relax, you can listen to calming music or a podcast.
Aids are expressly permitted
Maik emphasises that you shouldn’t hesitate to use props – especially if you’re injured. «Taking a short enforced break like this also allows you to discover a different side to yoga, something other than the fast flows you’ll be used to in fitness classes.»
If you don’t already have a fluffy blanket, bolster or cushioned knee pads at home, Galaxus has something for you.
How do you exercise when you’re dealing with injuries? Do you have any other tips for knee-friendly yoga? Let me know in the comments.
Header image: Pixabay
Anika Schulz
Teamleader Editorial
Anika.Schulz@galaxus.deAs a child, I was socialised with Mario Kart on SNES before ending up in journalism after graduating from high school. As a team leader at Galaxus, I'm responsible for news. I'm also a trekkie and an engineer.
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