Kneeling, deep bends and cross-legged positions are a big part of many yoga and Pilates sessions. When your knee is sore, these can feel uncomfortable or hard to get into. Adapting some poses, using props and building strength can help you keep practising comfortably.

Why some poses can bother a sore knee

Kneeling puts pressure on the front of the knee. Child’s pose, hero pose and deep squats bend the knee a long way. Lotus and half lotus twist the knee while it is bent. Lunges and warrior poses can load the front of the knee, especially if it travels far past your toes.

None of these positions is harmful in itself. But when your knee is sore, the deepest bends and twists can bring on discomfort.

Props that can help

Props can make many poses more comfortable:

• A folded blanket or extra mat under your knees when kneeling.
• A block or bolster under your bottom in hero pose or child’s pose, so your knees bend less.
• A rolled-up towel behind your knees in kneeling poses.
• Blocks under your hands in lunges, so you can stay more upright.

Swaps for now

Some ideas:

• Lotus and half lotus. Sit cross-legged with your feet further forward, or on a block with your legs straight.
• Hero pose. Sit on a block, or sit cross-legged instead.
• Child’s pose. Use a bolster under your chest, or try lying on your back with your knees hugged gently in.
• Deep squat. Sit on a block, or keep the squat shallow.
• Lunges and warrior poses. Shorten your stance, and keep your front knee over your ankle.
• Kneeling Pilates exercises. Use extra padding, or try a standing or lying version.

Poses that often feel comfortable

Much of your practice can carry on:

• Standing poses with a soft knee, like tree, mountain and triangle.
• Lying poses, like bridges, leg circles and supported twists.
• Upper body and core work.
• Breathing and relaxation work.

Building strength

Building strength around your knees and hips tends to help more than stretching alone. Research on knee pain has found that combining hip and knee strengthening works better than knee exercises alone. Yoga and Pilates have plenty of options:

• Chair pose, holding at a comfortable depth.
• Warrior poses with a shorter stance, holding for longer.
• Pilates side-lying leg work, like clams and leg lifts.
• Bridges, progressing to single-leg bridges.
• Standing balances, like tree pose.

If you would like to follow along, VIDA has short videos of bridges, sit to stands and lunges you can use at your own pace.

Reformer Pilates

On a reformer, kneeling on the carriage and deep footwork can bother a sore knee. Extra padding on the carriage, a lighter spring setting and keeping footwork in a smaller range can help. Your instructor can also suggest lying or seated swaps.

If you practise at home

Online classes can move quickly, and there is no teacher to suggest swaps. Pausing the video to set up props, and choosing beginner or gentle sessions, can help. Practising on a thicker mat or a rug gives your knees more cushioning.

Talking to your teacher

If you go to a class, letting your teacher know your knee is sore means they can suggest alternatives as you go. Many classes are happy for you to use extra props or stay in a gentler version.

Reading how your knee responds

A mild ache during or after practice that settles within an hour or so is usually fine. If your knee is sorer, stiffer or more swollen the next morning, use more of the swaps next time.

When to get it checked

You should get it checked by a GP or physiotherapist if your knee swells up quickly, locks so you cannot straighten it, or gives way.

Building back up

As your knee feels easier, you can gradually bring back deeper bends and kneeling, one at a time. If your knee pain has been around for a while, this usually happens over months rather than weeks. Your VIDA pain check-in is a good way to keep track of how your knee responds.

What to take away

• Kneeling, deep bends and lotus can bother a sore knee.
• Use blankets, blocks and bolsters to reduce pressure and bending.
• Swap lotus and hero pose for gentler seated options.
• Build hip and knee strength through standing poses and Pilates leg work.
• Get swelling, locking or giving way checked.

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