5 Min Yoga for Knee Strengthening ✨ Stop Knee Pain!

Transcript

welcome everyone my name is Joelle and this is a five minute yoga class to help strengthen and stabilize your knees which should help to prevent tension and pain in the knee area so let's get started on our backs and since we don't have a lot of time today we will warm up nice and quick by hugging the knees in towards the chest and then bringing the hands to the outer thighs kind of bracing the upper legs in position keep your inner feet together as you trace some circles with those feet going in One Direction originating the circle at the knee joint to help warm it up and then switching directions going back the other way one more time for good measure and then plant the sole of the left foot to the mat we'll interlace the hands behind the right thigh and start pressing that thigh away from you as if you were going to break break free from those hands so really press press press and then gently release and bring the hands to the front of the right thigh and now press against it so resisting in the other direction having a little argument with yourself here keep pressing keep pressing and then one more time each Direction interlace behind the thigh press that thigh away from the body for three for two and one trans transfer your hands to the front of the thigh press it in towards your heart for three 2 one very nice set that right foot down same thing on the second side interlace the hands behind the left thigh now try to break free from that grip as you push the thigh away and then other direction hands coming to the front of the thigh press it in keep fighting keep pushing ing one more time interlacing behind the thigh press it away arms are holding you back here and then pushing on the front of the thigh one final time for three 2 and one well done bring the sole of the left foot to the mat roll yourself over to one side and let's come to a nice seated position with the legs out in front of the body giving them a little bit of a shake you can support yourself on your hands and then looking down at your right thigh tense it up so really lifting the kneecap tensing tensing through the quad Flex through that right foot and either keep the heel down or lift that leg up keep it straight press the heel away for three keep tension in that quad keep squeezing two we're almost there one and set it down beautifully done give that leg a bit of a shake it's well deserved and second side take a look at that left thigh squeeze it bring some tension there notice that kneecap is lifting Flex through the left foot decide whether or not you'd like to keep the leg down or perhaps to lift it push the heel away leg is a straight as possible here for three keep tension keep lifting two and one set it down softly shake things off and we'll swing the legs around behind the body tucking the toes and slowly rolling our way up to stand roll the shoulders back once you arrive finding your way evenly onto both feet roughly hips width apart and then let's Bend through both knees transfer your weight into your left foot pick up the right foot off of the mat and then straighten that left leg and set the foot down so that's our little sequence here we'll Bend into both knees keep the right knee bent as we lift the left foot off of the mat and straighten that supporting leg and set the foot down just two more times on each side bending both knees pick up the right foot strengthen through the right through the left knee excuse me set that foot down second side is as we Bend lifting the left foot straighten the leg and then last one to either side Bend lift right straighten left set it down last time we Bend lift the left straighten the right and set the foot down really nice bring your legs together I'll just turn to face you bring the hands onto your knees and trace a few circles just like we did in the beginning roughly three in each Direction and then roll yourself back down to take a comfortable seat bring your hands onto your knees and squeeze them a couple of times noticing all of the little areas around that contribute to to the strength and stability of this important joint that does so much for us and well done today and thank you so much for joining me today please do so that we can meet on the mat again soon and I would encourage you to check out this free 3-day challenge for the lower body which is going to help continue strengthening areas not only like our knees but our ankles and feet as well to prevent pain and tension in the entire lower body