Gentle Chair Yoga for Arthritic Knees

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Gentle Chair Yoga for Arthritic Knees

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When your knees are screaming in pain from arthritis, the last thing you want to do is get up and move, and certainly not twist yourself up in crazy yoga poses. The Mayo Clinic says that even “though you might think exercise will aggravate your joint pain and stiffness, that’s not the case. Lack of exercise actually can make your joints even more painful and stiff.”

A great option for a low-impact exercise is gentle yoga! The chair yoga poses shown below will focus specifically on yoga for arthritic knees.

Why Practice Yoga for Arthritic Knees?

In gentle yoga, the phrase “Motion is Lotion” is very common to hear. Movement helps to circulate synovial fluid, a clear, viscous fluid in your joints (the “lotion”). This fluid is what fills the space between the cartilage and bones so they can move painlessly.

Synovial fluid is “important because it delivers nutrients and oxygen to the hyaline cartilage”, which doesn’t have its own blood supply.  So, motion keeps your cartilage well-nourished and that means less joint pain for you!

An antique illustration of the muscles of the legs and feet from the anatomical textbook, Hand Atlas Der Anatomie Des Menschen (1864) by Carl Ernst Bock (1809-1874).

Not only is movement important for joints, but relaxing muscles and tendons that are chronically tight and tense by gentle stretching can relieve some of the strain on your tendons (which connect your muscles to your bones). Other muscles that are typically overstretched and weak – like your hamstrings – need to be strengthened.

If you look at the picture of the leg muscles, it’s easy to remember that the muscles, tendons, and ligaments in your leg are all connected.  They are not just separate muscles that work alone.  So, helping the muscles surrounding your knee can help the knee move a little more freely.

As you correct these imbalances, your posture improves! Blood and fluids can flow through your body easier when your posture is better and your muscles are balanced.

Buddha Groove

Before Starting the Yoga Poses

Please consult with your doctor first to know if these yoga exercises are gentle enough for your body. But most importantly, start slowly and always listen to the signals your body sends you. If there is any pain, please stop the exercise and move on to another one.

Practicing a little bit every day will bring the most benefits – they should take less than 15 minutes to complete all of them.


#1 – Massage Leg Muscles: Warm & relax tight muscles

Sit on a chair. Begin massaging your thighs – front, back and sides – between your hips and knees. Use your hands or a roller massage stick like this one. Spend about 30-60 seconds massaging each thigh.

Bend your leg up towards you or reach down towards the lower leg and start to massage your calf muscles. Use your thumb to press next to your shinbone towards the outside of your body. Again, spend 30-60 seconds massaging each lower leg.

#2 – Knee Extension and Flexion: Move synovial fluid

Move your body so you are sitting on the edge of your chair. Either one at a time or both together, slide your foot out as far as your knee will comfortably allow. Hold for 2-3 seconds, then slide your foot back and under you as far as your knee is comfortable. Again holding for 2-3 seconds. Move slowly and mindfully and work up to 10 reps.

#3 – Buttock Clenches: Strengthen glutes

Clench your buttocks together and hold for 3-5 seconds. You should feel your body rise a little off the chair. Do between 5 and 20 reps of this exercise.

#4 – Seated Hamstring Stretch: Stretch the “belly” of the muscle

Keep one foot flat on the floor, and slide the other foot out as far as you can comfortably straighten your knee. Clench your buttocks (just like the last exercise) and keep them tight as you fold forward until you feel a stretch in your hamstrings, the back of your thigh. Using your breath, inhale back up and exhale to lean forward, squeezing your glutes as you lean.

#5 – ½ Downward Dog: Stretch the calf muscles

Stand up and place your hands on the seat of the chair or the back of the chair. Step one foot back 12-24” and gently press your heel towards the floor. Hold this position for 3-5 full breaths once you find a nice stretch. Remember to do the other leg as well!

#6 – Quad Stretch

Stay standing and hold on to the back of your chair. Using your hand, a yoga strap, or a long strap (like a necktie, dog leash, robe belt, etc.), bend your knee and reach for your ankle. If you cannot reach, just wrap the strap around your ankle (see picture), and this will make it easier. Feel the stretch on the front of your thigh. You can experiment with clenching the buttocks here as well and notice how it changes the stretch. Stay here for 3-5 full breaths and then release slowly and mindfully. Move to other leg.

#7 – Standing Modified Camel: Stretch the psoas muscle

Stand behind your chair and hold on to the back. Step your right foot back about 12” and keep your heel lifted. You might feel a stretch in the front of your right hip. If that’s enough of a stretch, then stay here. Or, start lifting your right hand straight in front and raise it up towards the sky. Count 3-5 full breaths before moving to the left side.

#8 – Body Scan

Sit back down in your seat and close your eyes. Start to notice your breath – feel your chest rising with your inhales and falling with your exhales. Do a quick body scan and notice what you feel.


Practice these gentle chair yoga exercises a couple times a week. But please, listen to your body. Start slowly and mindfully, working your way up to more reps or more practices per week.

Please let me know your experiences with these exercises in the comments below! I look forward to hearing from you!

By |2018-11-21T02:48:32+00:00November 5th, 2018|Categories: Blog, Yoga Poses|12 Comments

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  1. Jack Vo November 5, 2018 at 8:32 pm - Reply

    Short and sweet post, I love it 🙂 I am a very active gym junkie and wondering if I can use these poses as stretch exercises after a gym workout?

    • Andrea November 5, 2018 at 8:47 pm - Reply

      Hi Jack, thank you! Yes, these could be used after a gym workout and would be great to help if you have any knee pain!

  2. William Ewing November 5, 2018 at 8:44 pm - Reply

    Simple to follow and straight forward !
    I have done yoga for years and never with a chair, so this is new–thanks for the post!

    • Andrea November 5, 2018 at 8:51 pm - Reply

      Hi William, Thank you! Chair yoga is definitely a great experience – even if you are an “advanced” practitioner, there is a very calming aspect to it!

  3. Amanda November 5, 2018 at 8:49 pm - Reply

    Thank you for these exercises! I am someone who suffers with bad knees and ankles, making me prone to falling. Just reading the article helped me to understand what was going on with my muscles in those areas. The article taught me how to strengthen those muscles.

    Thank you for explaining how to do the exercises and showing through pictures how they are done. It helps to have a guide to show us how the exercises are done correctly. I can’t wait to take what I learned and use it to strengthen my muscles in my knees and ankles.

    • Andrea November 5, 2018 at 9:08 pm - Reply

      Hi Amanda, You are so welcome! I’m really glad this was informative for you, and I hope that these exercises can help correct any imbalances in the muscles around your knees that might make you fall! Please check back in and let me know how they work for you!

  4. Cher November 5, 2018 at 11:31 pm - Reply

    Great tips! As I get older, I can sometimes feel a few aches and pains. So I like to stretch every morning before I start my day. I saw a few exercises on this page that I can add to my routine.

    I have to admit that when I saw the word “yoga”, I was a little afraid. When I think of yoga, I think of positions that I cannot even come close to doing anymore. Lol. Thanks for the info.

    • Andrea November 6, 2018 at 12:44 am - Reply

      Hi Cher! A morning stretching routine is one of the best ways to wake up, in my opinion. I’m glad you took a look even though “yoga” was a little scary! Thank you!

  5. Ellen November 6, 2018 at 1:17 am - Reply

    Wow! These exercises would be perfect for me as I have arthritis in both knees! These also look like I could do some of them at work as it is difficult to get to the gym for my regular workout! Do you have any video of these poses?

    • Andrea November 6, 2018 at 10:52 am - Reply

      Hi Ellen! That is great to hear that you feel these exercises would be perfect for your knees! I will have videos coming soon. Please check back again in a couple days!

  6. Tina Ewing November 6, 2018 at 2:50 am - Reply

    I really enjoyed this post ! I found it to contain a lot of information. Glad to see you have pictures with these yoga exercises. I have Lupus, so I am very excited to add some of these and see if I can strengthen my muscles . Thanks for sharing.

    • Andrea November 6, 2018 at 10:54 am - Reply

      Hi Tina, Thank you! Having Lupus must be challenging. Please let me know how these exercises work for you!

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