Yoga Pose: Supported Warrior
For: Knee Pain
Stand tall and place hands against a wall at shoulder height. Step right foot forward so toes touch the wall and bend elbows as though you’re trying to push the wall away. Step left foot about 1 to 3 feet behind you, slightly bending left knee toward floor. Hold for 10 to 15 breaths. Slowly straighten left leg while bending right knee, ensuring knee does not extend past ankle. Hold for 10 to 15 breaths before stepping left foot forward to meet right and switching leg positions.
Yoga Pose: Butterfly
For: Hip Pain
Sitting on blanket on floor, bring soles of feet together, knees wide so legs form a diamond. Keep entire back straight and shoulders relaxed as you breathe and gently drop weight of legs, slowly allowing knees to lower toward floor. For gentler relief, place blocks or pillows beneath outer knees for support.
Yoga Pose: Rear Arm Lift with Strap
For: Shoulder Pain
This stretch is also known as “Standing Yoga Mudra” pose. Stand tall, feet hip-width apart, holding strap in one hand. Sweep both arms behind back and pull shoulders in to grasp strap with both hands in a comfortable position. Walk hands toward each other, creating an opening in chest as shoulder blades move toward one another. Breathe as you adjust shoulders, easing or increasing tension.
Yoga Pose: Wall Plank
For: Elbow and Shoulder Pain
Stand facing wall with feet hip-width apart. Place palms against wall, arms extended, and slowly lean forward, letting body rest on hands. Keep arms in and body in a straight line as you slowly bend elbows, inching closer. When nose touches wall (or you feel discomfort), slowly push back to standing.