Women are prone to have weak knees, which can increase their risk for injury and pain. According to Timothy Hewett, Ph.D., and Director of Applied Research for the Cincinnati Sportsmedicine and Orthopaedic Center, biological differences, like wider hips and hormonal shifts, are two factors for weaker knees in women. Ladies: it’s important to be proactive and strengthen your knees. So, whether you’re a full-on athlete, or you’re someone who likes to take it easy, these five yoga poses help strengthen weak knees.
Forward fold, or Uttanasana
Because this pose strengthens the thighs and provides a nice stretch to the hamstrings and calves, it can boost knee strength, too.
Cross-legged seated pose, Sukhasana
You’ll want to avoid this posture following knee injuries, as it can exacerbate the problem. However, in the absence of any knee problems, this is a great way to stretch the knees.
Extended side angle pose, Utthita Parsvakonasana
This pose helps to strengthen knees, too. Just be sure to avoid collapsing from your waist. Instead, engage your core and quads for an empowered, active pose.
Squatting pose, Malasana
Squatting pose gives your knees a nice stretch, helping to increase flexibility, while also strengthening the thigh muscles. If you’re recovering from a knee injury, it’s best to avoid this one.
Extended triangle pose, Utthita Trikonasana
This is another great posture to both stretch and strengthen your knees. To maintain balance and maintain proper form, anchor yourself by focusing on your core and activating your quads.