Bridge is a key postural counterpose that activates the posterior chain and can help to alleviate knee, lower and upper back pain.
POSES FOR KNEE PAIN
Here are some poses to help alleviate knee pain. Try to regularly practice backbends to strengthen your glutes, standing poses to strengthen your knees, and poses to stretch your hamstrings and IT band. You can find out more about cyclist's knee or patellofemoral pain syndrome in the articles.
Chair pose strengthens the feet, ankles, knees, thighs, glutes, back and shoulders and can help to alleviate knee pain.
High Lunge stretches the ankles, calves, hamstrings and hip flexors, strengthens the hips and can help to alleviate knee and lower back pain.
Locust pose activates and strengthens the posterior chain—to alleviate lower back, knee and pain in between the shoulder blades.
In yoga, Reclining Hand-To-Big-Toe pose is the safest calf and hamstring stretch as it takes your lower back out of the equation.
Runners Lunge strengthens the knees, quads, glutes and hips and stretches the ankles, calves, hamstrings, hip flexors and groin.
Silver Surfer is a great pose to open up and strengthen the hips, stretch the backs of the legs and open up the chest and shoulders.