Best Yoga Poses to Do After Knee Surgery: A Gentle Path to Recovery

Recovering from knee surgery can be a challenging process, I know I have had several torn menicus surgeries, from years of high impact training. Yoga, when practiced carefully, can help ease discomfort, improve flexibility, and speed up healing. Yoga after knee surgery needs to be approached with caution, focusing on gentle movements and mindful stretches to avoid strain on the healing joint.

Here’s a look at some safe and effective yoga poses that you can try after knee surgery, but always consult your physical therapist or doctor before starting any new exercise regimen.

Benefits of Yoga After Knee Surgery

Yoga helps maintain and improve the flexibility of surrounding muscles, which can help support the knee joint. Certain yoga poses strengthen the muscles around the knee, providing better stability and reducing the chance of future injury. Yoga also improves balance, which is critical for protecting the knee during movement. Lastly, yoga incorporates breathing techniques that can help manage pain and stress during recovery.

Here are a few yoga poses to incorporate into your post-knee surgery recovery plan:

Mountain Pose (Tadasana)

Benefits: Improves posture, strengthens leg muscles, and encourages gentle knee engagement.

Mountain pose is a foundational standing pose that promotes balance and alignment without putting undue pressure on your knee joint. It’s a great starting point to assess how your body feels before moving into more dynamic poses.

How to Do It:

1. Stand with your feet hip-width apart, (about two fists apart), toes pointing forward.

2. Engage your thighs and gently pull up through your kneecaps, being careful not to lock your knees.

3. Lengthen your spine, reach your arms down by your sides, palms facing forward and draw your shoulder blades together to open up the chest. This is your anatomically correct posture.

4. Hold for 30 seconds to 1 minute while focusing on your breathing.

Warrior II Pose (Virabhadrasana II)

Benefits: Strengthens the quadriceps and glutes while promoting balance and stability in the knee joint.

Warrior II is a standing pose that helps strengthen the quadriceps and glutes, both of which play a vital role in supporting the knee. This pose also improves balance and stability.

How to Do It:

1. Stand with your feet wide apart, turning your front foot to face the front wall and your back foot to face the side wall.

2. Bend your front knee, making sure it aligns directly over your ankle, and extend your arms out to your sides.

3. Hold for 20–30 seconds, then switch sides.

Seated Forward Bend (Paschimottanasana)

Benefits: Stretches the back, hamstrings, and calves without stressing the knees.

Seated forward bend is a great stretch for your lower body, helping to improve flexibility in the hamstrings and calves. However, be mindful to avoid putting pressure on your knee as you bend forward.

How to Do It:

1. Sit with your legs extended straight in front of you.

2. Flex your feet and keep a gentle micro-bend in your knees.

3. Inhale and reach your arms up, then exhale forward fold with your arms, aiming to hold your feet or shins or use a strap or towel around your feet.

4. Hold the pose for 30 seconds to 1 minute, breathing deeply.

Bridge Pose (Setu Bandhasana)

Benefits: Strengthens the glutes, lower back, and hamstrings while keeping the knee in a neutral position.

Bridge pose is excellent for rebuilding strength in the muscles surrounding your knee without directly stressing the joint. It helps activate the glutes and hamstrings, which are crucial for knee stability.

How to Do It:

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart and avoid flaring them outwards.

2. Press your feet into the ground and slowly lift your hips towards the ceiling, engaing your quads, glutes and pelvic floor muscles.

3. Hold the position for 15–30 seconds, keeping your knees aligned with your hips.

4. Lower down slowly and repeat 3–5 times.

   Reclined Hand-to-Big-Toe Pose (Supta Padangusthasana)

Benefits: Stretches the hamstrings and calves without bending the knee too much, aiding flexibility.

This pose is perfect for gently stretching the hamstrings and calves, which can become tight during recovery. It’s done lying down, so there’s no weight on your knee, and it’s easy to modify to your comfort level.

How to Do It:

1. Lie on your back with your legs extended.

2. Loop a yoga strap or towel around the ball of one foot.

3. Gently straighten the leg towards the ceiling, keeping the other leg on the ground or bend the other leg and put your foot on the floor, that helps to tilt the pelvis. Keep a microbend in the extended leg.

4. Hold the stretch for 30 seconds to 1 minute, then switch sides.

Legs Up the Wall (Viparita Karani)

Benefits: Reduces swelling and promotes circulation, allowing the knee to heal faster.

This restorative pose is ideal for improving blood circulation, reducing swelling, and giving your knee a break. It’s incredibly calming and a great way to wrap up your yoga session.

How to Do It:

1. Sit close to a wall and lie down on your back.

2. Swing your legs up the wall so they rest vertically. You can use a pillow or bolster under your back for added comfort.

3. Relax your arms at your sides and close your eyes.

4. Stay in this pose for 5–10 minutes, breathing deeply.

Final Thoughts on Post-Surgery Yoga

Yoga can be an excellent tool for rehabilitation after knee surgery, but it’s essential to listen to your body and avoid pushing too hard. Start slowly, incorporate these gentle stretches, and progress gradually as your knee gains strength and flexibility. Always consult your doctor or physical therapist to ensure you’re practicing safely.

With the right approach, yoga can help you regain mobility, strengthen the muscles surrounding your knee, and support your overall recovery process. Listen to your body! - by Stacy Smith