Kneeling Yoga Poses For Your Practice

Kneeling yoga poses refer to Kneeling postures or asanas that are performed while kneeling on the mat. These poses are beneficial for improving flexibility, strengthening the core, stretching the hips, and opening the chest. Kneeling yoga poses can be modified to accommodate practitioners of different levels, allowing for variations based on flexibility and comfort.

Yoga exercises to energize the knees

Kneeling yoga poses offer a range of physical, mental, and energetic benefits and can be incorporated into a yoga practice for practitioners of all levels. They can be used as a foundation for meditation, offering a comfortable and supported position for stillness and contemplation.

Some commonly practiced kneeling yogasana include:

Hero Pose (Virasana)

This pose involves sitting on the heels with the knees together and the spine upright. It stretches the thighs and ankles, promotes proper alignment of the spine, and can aid in digestion.

Thunderbolt Pose (Vajrasana)

In this pose, the practitioner sits on the heels with the knees together and the spine erect. It promotes good posture, aids in digestion, and is often used for pranayama (breath control) and meditation practices.

Camel Pose (Ustrasana)

Begin by kneeling on the mat with the knees hip-width apart. Place your hands on your lower back for support and gently arch your back, leaning back while keeping the hips aligned over the knees. Reach back to hold onto the heels if comfortable. This pose stretches the front of the body, opens the chest, and strengthens the back muscles.

Extended Puppy Pose (Uttana Shishosana)

Begin in a tabletop position on your hands and knees. Keeping the hips above the knees, walk the hands forward while lowering the chest and forehead towards the mat. The arms can be extended forward or relaxed alongside the body. This pose stretches the spine, shoulders, and arms, and can be used as a gentle backbend.

Rabbit Pose (Sasangasana)

This pose involves folding the torso forward, and bringing the head close to the knees while holding onto the heels. It provides a deep stretch to the spine, shoulders, and neck, and promotes relaxation and stress relief.

Gate Pose (Parighasana)

Start by kneeling on the mat with the knees hip-width apart. Extend your right leg out to the side and keep the sole of the foot on the ground. Inhale and raise your left arm overhead, then exhale and bend towards the right, creating a side stretch. Repeat on the other side. This pose stretches the sides of the body, opens the chest, and improves flexibility.

Pigeon Pose (Eka Pada Rajakapotasana)

Begin in a tabletop position. Bring your right knee forward and place it behind your right wrist. Extend your left leg back, keeping the toes pointed and the hips squared. Slowly lower your torso down, resting on your forearms or folding forward completely. This pose stretches the hips and glutes and can help release tension in the lower back.


Kneeling yoga poses are often included in various yoga sequences and can be adapted to meet individual needs.

In kneeling yoga poses placing weight on the knees and creating stability through the legs, these poses help to strengthen the muscles around the joints, increasing their range of motion and preventing injury.