A proper posture or yoga exercise helps alleviate knee discomfort and strengthen the muscles. However, it is critical to avoid positions that may be dangerous for a certain demographic or increase strain in the area of damage.

1. Chair Pose: Stand with your feet and legs together and your chest raised. Sit back and down, as if in a chair. Beginners may find that keeping their feet hip-width apart provides more support and stability. Raise your arms overhead while keeping your weight in your heels.

2. Bridge Pose: Lie face up, knees bent, feet shoulder-width apart, arms down at your sides. Engage your glutes and push through your heels to lift your body off the floor, leaving only your shoulders to rest on.

3. High Lunge Pose: Begin standing in front of the mat. Step your left foot back into a deep lunge while bending your right leg to approximately 90 degrees. Raise your arms straight up and face ahead. If your hamstrings are tight, microbend your rear leg; this is also easier on your knees.

4. Camel Pose: Kneel on the mat, your knees shoulder width apart. Reach back and rest your hands on the soles of your feet. Curve your back and allow your head to fall back, gazing at the wall behind you.

5. Extended Hand-to-Big-Toe Pose: While standing, lift your right leg and bend your knee toward your chest. Take hold of your right big toe with your right hand. Slowly stretch the right leg straight and then out to the side while holding onto the big toe.

6. Lotus Pose: Sit on the floor, legs straight in front of you. Bent your knees and place your feet on opposing thighs, with the bottoms pointing up.

7. Hero Pose: Kneel down on the mat. Sit between your heels, leaning back as far as possible, with your knees wide and your feet pushed to the sides.

Also Read: Health Fitness: 7 foods that contain more protein than eggs