Step‑by‑Step Knee Yoga Routine for Joint Health, Recommended by AYUSH

Joint health has become a growing concern as many people spend most of their day seated at desks. The AYUSH Ministry’s recent post outlines a simple knee‑sanchalan routine that can be incorporated into daily yoga practice to fortify the knee and hip joints.

The instructions start with finding a calm, well‑ventilated area and laying down a yoga mat. Stand straight, placing the feet about one foot apart, and keep the spine elongated. Inhale, lift both arms to shoulder level with palms facing down, ensuring the arms stay parallel to the ground. Exhale, bend the knees slowly, and lower the hips as if preparing to sit on a chair.

Maintain a straight back, engage the abdominal muscles, and keep the shoulders loose. When the thighs are parallel to the floor, pause for a few seconds, then inhale and straighten the legs while bringing the arms down. This constitutes one full cycle. Beginners are advised to repeat the cycle twice, gradually increasing to three‑to‑five repetitions based on comfort.

Breathing should remain relaxed; avoid holding the breath or making abrupt movements. Stop immediately if you feel sharp pain in the knees or lower back. The pose is unsuitable for individuals with severe arthritis, swelling, or recent knee surgery.