Yoga Poses For Knee Mobility – Weekly Intermediate Class 132

Focus: This class focuses on knees, and ways of building knee flexibility in the direction of padmasana (lotus). This pose relies on freedom of movement in the hips and ankles as well as the knees, and these areas are commonly targeted when preparing for this pose. The class looks at combining these specific padmasana movements with the full spectrum of knee motion possibilities. This can help to keep balance in the knee joint as the range in movement evolves over time. Rather than alternating each movement between the right and left knee, the sequence involves completing the full cycle of positions on one leg and then the other. This allows you to pay more particular attention to the specific needs of individual joints, and gives you an uninterrupted view of how each knee responds to this circular sequence of movements.

Key Poses: Ardha baddha padma paschimottanasana, janu sirsasana, baddha konasana.

Equipment: Mat, 2 blankets, belt.

Level: Intermediate

Duration: 50 min


  1. Danielle H

    In padmasana I have much tightness in the outer left knee. What can do to alleviate the tightness?

    • Rod

      Hi Danielle,

      Thanks for your question. It is more common for padmasana to compress the inner knee than the outer knee. I am not sure what is causing the outer knee issue for you. However in general, padmasana should be pain free. I would suggest back tracking and continuing to work with the more preparatory versions of the pose where you are not having pain. You might need to do this for some time before taking the next step.

  2. Susan J

    I found the gomukhasana legs a big challenge, ended up sitting on the block plus a blanket on top for this, is that OK? I’m not sure if this stiff old bod will ever get into Padmasana however I felt this sequence was very helpful. Thank you!

    • Rod

      Hi Susan,

      Thanks for your comment. Of course it is okay to use as much height as you need. Just be careful though that your bottom knee is not free floating – as this can cause damage. It is best if you are very elevated to also put a folded or rolled up blanket under the bottom knee to support it.

Submit a Comment

Yoga poses