Seated position to the side (Parighasana - Gate Pose)
Stretch your waist, hips, and ankles, helping to reduce pressure on your joints.
How to do it:
Kneel down to the floor, extending your right leg to the side.
Inhale, raise your left hand, lean to the right, place your right hand on your right leg.
Hold the pose for 20-30 seconds, then switch sides.
Side-angled pose ( Utthita Parsvakonasana Extended Side Pose Angle)
Stretch your hips, thighs, and ankles, helping to reduce pressure on your knee joint.
How to do it:
Stand up straight, step your right foot forward, bend your knee to 90 degrees.
Bring your right hand to your right thigh or touch the floor with your left hand extended over your head.
Hold the pose for 20-30 seconds and then switch sides.
Hero Pose (Virasana)
Increases blood circulation to the legs, reducing stiffness in the knee and ankle joints.
How to do it:
Kneel to the floor, knees together, feet spread out to the sides.
Sit between your heels, keeping your back straight, and breathing deeply.
Hold the pose for 30 seconds - 1 minute.
Penal Pose (Ardha Chandrasana - Half Moon Pose)
Improve balance, strengthen the joints of knees, ankles, and leg muscles.
How to do it:
Stand up straight with your right foot up front, place your right hand on the floor or use a yoga stick.
Raise your left leg up to your hips, with your left arm raised to the sky.
Hold the pose for 20-30 seconds and then switch sides.
