Yoga for knees and feet: the Knees & Feet sequence

15 min Intermediate 14 poses voice-guided in the app subscription

Strength for the thighs, ankles, and arches of the feet

A sequence for healthy knees: it strengthens the thigh muscles, ankles and arches of the feet, which absorb the load when you walk. 14 poses in 15 minutes, intermediate level. Standing poses and squats come first, then forward folds, sitting on your heels and a bridge.

Please note: with knee injuries, Chair, Goddess Pose, Side Lunge and Thunderbolt Pose are contraindicated, so this sequence isn't designed for recovery after an injury. If you have joint pain or osteoarthritis, talk to your doctor first. In the app, this program comes with voice guidance and a timer in the subscription.

  1. Upward Salute Flow Upward Salute Flow 1
  2. Forward Fold Flow Forward Fold Flow 2
  3. Chair Flow Chair Flow 3
  4. One-Legged Chair Pose One-Legged Chair Pose 4
  5. Warrior I Flow Warrior I Flow 5
  6. Goddess Pose Goddess Pose 6
  7. Side Lunge Side Lunge 7
  8. Standing Forward Fold Standing Forward Fold 8
  9. Standing Cross-Legged Forward Fold Standing Cross-Legged Forward Fold 9
  10. Thunderbolt Pose Thunderbolt Pose 10
  11. Three-Limbed Forward Fold Three-Limbed Forward Fold 11
  12. Straight-Leg Bridge Pose Straight-Leg Bridge Pose 12
  13. Legs-Up-the-Wall Pose Legs-Up-the-Wall Pose 13
  14. Relaxation Pose Relaxation Pose 14

Why this order

Upward Salute Flow and Forward Fold Flow warm up the body, and Chair Flow gets your thighs ready to work. One-Legged Chair Pose loads the standing knee and makes the foot hold your balance. Warrior I Flow, Goddess Pose with its wide knees, and Side Lunge bend the knee at different angles and stretch the inner thighs.

Standing Forward Fold and its cross-legged version lengthen the back and outer lines of the legs. Thunderbolt Pose stretches the tops of the feet, and Three-Limbed Forward Fold continues that work. Straight-Leg Bridge strengthens the hamstrings, and Legs-Up-the-Wall lets your legs rest before Savasana.

Cautions

  • Lumbar disc herniation (Forward Fold Flow)
  • High blood pressure (Forward Fold Flow, Standing Forward Fold, Standing Cross-Legged Forward Fold, Straight-Leg Bridge Pose)
  • Knee injuries (Chair Flow, One-Legged Chair Pose, Goddess Pose, Side Lunge)
  • Flare-up of lower back problems (Chair Flow)
  • Balance disorders (One-Legged Chair Pose)
  • Knee injuries — place a folded blanket under your back knee (Warrior I Flow)
  • High blood pressure — keep your hands on your hips (Warrior I Flow)
  • If your heel won't come down — keep it lifted (Side Lunge)
  • Lumbar disc herniation — bend your knees (Standing Forward Fold, Standing Cross-Legged Forward Fold)
  • Balance disorders — take a wider stance (Standing Cross-Legged Forward Fold)
  • Knee and ankle injuries (Thunderbolt Pose)
  • Knee injuries — don't sit on your heel; place a prop under your hips (Three-Limbed Forward Fold)
  • Neck and shoulder injuries (Straight-Leg Bridge Pose)
  • Late pregnancy (Straight-Leg Bridge Pose)
  • Menstruation (Legs-Up-the-Wall Pose)
  • Glaucoma (Legs-Up-the-Wall Pose)
  • Uncontrolled hypertension (Legs-Up-the-Wall Pose)

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.