Yoga For Knees

This Yoga For Knees course provides you with a series of classes that you can practice regularly if you suffer from knee difficulties. It will equip you with a range of approaches and modifications to support your knees, that you can apply when doing other general classes.

Knee problems can make participation in a class challenging at times. If you don’t know how to modify yoga poses appropriately so that you do not suffer discomfort or further injure your knee then it can be hard to fully engage. Asanas that require deep kneeling, knee flexion, or cross leg variations that simultaneously flex and twist the knee joint are commonly problematic.

This course features a series of yoga poses for knees. It guides you through sequences that intentionally include poses that can be problematic. Rather than avoiding them, the classes provide you with tips and suggestions for tackling them in a way that protects your knees, whilst allowing you to fully engage and make progress with your practice.

Who is this course for?

  • Individuals wanting a detailed and structured overview of asana modifications that can help to alleviate knee discomfort
  • This is an advanced course. Approximately two or more years of yoga experience is recommended. However some of the classes are also suitable for intermediate level students.

How will this course help me?

This course will provide you with specific support in caring for your knees whilst working on your yoga practice. It will equip you with a repertoire of modifications to support your knees that you can apply in a self directed manner in other classes that don’t have a specific knee care focus.

What do I get from this course?

  • A comprehensive and structured approach to yoga for knee pain using the Iyengar method.
  • Essential foundations and key principles clearly communicated to help you go further on your yoga journey.
  • Step by step tracking of your progression through the course.
  • Email reminders to help keep you motivated and on track.
  • Email support from your teacher.

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Course Progress

Knees, Quadriceps & Hip Flexors - Weekly Advanced Class 114

Focus: This class concentrates on poses that help to improve mobility in the quadriceps and hip flexors. A variety of asanas are used to access these areas including standing poses, backbends and forward bends. The class will also be helpful for improving the health of your knees. A number of the poses utilise deep kneeling positions to challenge and lengthen the quadriceps muscle group. Special attention is also given to the anterior tibialis. Some variations of kneeling poses are given that will help to combat stiffness in this shin region.

Key Poses: Virabhadrasana I, eka pada rajakapotasana, bhekasana, virasana, supta virasana.

Equipment: Mat, bolster, 2 blankets, 2 blocks, belt.

Level: Advanced

Duration: 45 min

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Forward Bends For Stiff Or Sore Knees - Weekly Intermediate Class 124

Focus: Forward bends can be difficult poses if you are practicing with stiff or sore knees. This can result in difficulty accessing the calming and reflective qualities that this group of poses can impart. This class includes therapeutic poses to help make seated poses and forward bends more accessible for people with knee difficulties. The sequence explores techniques for adapting poses so that they are more suitable for those needing to protect inflamed knees. It also includes poses that, when practiced regularly, can help to progress and improve overall knee health. The class will work on improving your knee range of motion in all directions, working in conjunction with mobilising the neighbouring hip and ankle joints. 

Key Poses: Malasana, marichyasana 1, janu sirsasana, ardha baddha padma paschimottanasana.

Equipment: Mat, 2 bolsters, 4 blocks, 2 blankets, belt.

Level: Intermediate

Duration: 65 min

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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


Knee Care - Weekly Advanced Class 158

Focus: A yoga sequence that helps to improve the health of your knees can include a wide range of asanas and variations. Poses that strengthen the muscles that support your knees are a great starting point. This can help to protect your knee joints from wear and tear and can contribute towards the longevity of cartilage and meniscus. Maintaining and improving the range of motion in your knees is another important aspect of overall knee care. These ideas are incorporated into this weeks class. The class also highlights ways of adapting poses so that knee strain can be minimised. It also includes poses that will be helpful in terms of transitioning towards more advanced knee related asanas.

Key Poses: Utkatasana, vajrasana, bhekasana

Equipment: Mat, 4 blocks, 2 blankets.

Level: Advanced

Duration: 45 min


Supported Standing Poses - Weekly Intermediate Class 158

Focus: This weeks intermediate class features a sequence of supported standing poses. The class runs for 45 minutes. It also includes upper body strengthening poses and finishes with a restorative pose with elevated legs. A number of the standing poses in this sequence have been adapted to reduce the workload on your knees. This can be helpful if you are practicing with knee difficulties or just wanting to explore familiar poses from a different perspective. The class will also help to strengthen your leg muscles and improve overall mobility. .

Key Poses: Utkatasana, trikonasana, parsvakonasana, ardha chandrasana, virabhadrasana 1, 2 & 3, parsvottanasana.

Equipment: Mat, bolsters, 2 blankets 2 blocks.

Level: Intermediate

Duration: 45 min


Forward Bends Knee Care - Weekly Advanced Class 167

Focus: Forward bends and knee care. Forward bends are often challenging for people working with knee difficulties. Asanas that require deep kneeling or cross leg variations that simultaneously flex and twist the knee joint are commonly problematic. In a yoga class scenario it is common for teachers to give students with knee problems alternative poses when the remainder of the group are practicing these type of forward bends. Whilst this approach takes care of your knees it can lead towards a feeling of disconnection from the class sequence progression and potentially hinder your overall progression with forward bends. This class features a sequence that intentionally includes poses that are commonly problematic for people working with knee problems. Rather than avoiding these poses it offers tips and suggestions for tackling them in a way that protects your knees whilst allowing you to fully engage with the fundamental techniques of forward bending.

Key Poses: Janu sirsasana, ardha baddha padma paschimottanasana, malasana, marichyasana 1.

Equipment: Mat, bolster, blanket, small cloth for rolling, 2 belts, 2 blocks.

Level: Advanced

Duration: 45 min




  1. Lora D

    Just want to say an enormous THANK YOU for these wonderful classes and for the careful consideration you have given to the structure of the courses! I used to practise Yeangar yoga to a point I wanted to become an instructor. But after an accident, I had to undergo a lot of adjustments and operations. I am coming out of 6 shoulder operations, 1 hand and 1 knee operation. I did not think I will be able to ever move again or walk properly. But your classes and fantastic teaching has put movement in my body again. Your instructions are so good, they make each Asan accessible in a new and productive way. Thank you! Lora

    • Rod

      Hi Lora,

      Thank you for taking the time to get in touch. I am so sorry to hear about your accident. It sounds like it was an awful and painful experience.I am so glad to hear that the classes are helping you to find mobility in your body again. It’s an honour to be supporting you in your recovery. 🙂

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