🧘‍♀️ Yoga for Arthritic Knees: Gentle Movement, Greater Ease

If you’re living with arthritis in your knees, you’re not alone—and you don’t have to give up movement. In fact, the right kind of movement can be your ally in reducing stiffness, improving circulation, and supporting mobility over time.

As a yoga teacher with a trauma-informed and therapeutic approach, I often meet students who feel nervous about practicing yoga with joint pain. The good news? Yoga doesn’t have to mean deep squats or kneeling poses. In fact, yoga can be entirely customized to your body’s needs—even on days when movement feels limited.

🌼 A Recent Personal Story

Just recently, I was attending a meditation class when I noticed a woman visibly struggling to sit in Easy Pose (cross-legged) on the floor. The session was 45 minutes long, and she was clearly in discomfort from the very start. I gently offered a suggestion that helped her find ease in her body: using three cushions—one under her hips to elevate her seat and one under each knee for full support.

Almost immediately, her breath deepened, her face softened, and she could settle in. It was a beautiful reminder that even small shifts in support can make a big difference in how the body receives stillness and meditation.

This is exactly what therapeutic yoga aims to offer: adaptations that allow your body to feel supported and safe, so you can truly benefit from the practice.

🌿 What Yoga Can Offer Arthritic Knees:

• Gentle Range of Motion: Small, mindful movements help maintain mobility without strain.
• Increased Synovial Fluid Circulation: This helps “lubricate” the joint, reducing stiffness.
• Improved Muscle Support: Strengthening surrounding muscles (like the quadriceps and hamstrings) can reduce pressure on the knees.
• Mind-Body Awareness: You’ll learn to listen to your body, avoid overdoing it, and rest when needed.

🪑 A Few Poses I Recommend:

• Seated Leg Extensions (in a chair): Helps with circulation and control.
• Supported Bridge Pose (with a block): Strengthens hips and thighs without pressure on the knees.
• Reclined Hand-to-Knee Stretch (with a strap): Gently opens hamstrings and reduces tension in the back of the knee.
• Legs-Up-the-Wall: Promotes drainage, reduces swelling, and provides deep rest.

💡 Tips for Practicing with Arthritic Knees:

• Use props like bolsters, folded blankets, and chairs for support.
• Avoid deep lunges or kneeling postures unless specifically modified.
• Practice on a firm, supportive surface with padding under the knees if needed.
• Let breath guide the movement—slow, steady, and calm.

If you’re unsure how to get started or would like a customized practice, I’d love to help. Whether you’re brand new to yoga or returning with new limitations, your body still deserves care and movement.

➡️ Schedule a private session with me here:

https://terrisilipo.offeringtree.com/offerings/private-session-60-to-90-hour

With care,

Terri Silipo

Trauma-Informed Yoga & Mindfulness Guide