Modified Child’s Pose For Bad Knees – This Will Help

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Woman doing yoga pose on a blue mat - Modified Child’s Pose For Bad Knees

Yoga can be a great exercise for those who suffer from bad knees. It allows you to stretch tight muscles and strengthen weak muscles. 

Yoga lets you practice safe and gentle movements to get your knees used to increase motion.

The child’s pose is a very common yoga pose that is supposed to be relaxing and grounding. However, this pose can be challenging if you suffer from bad knees. This pose requires a lot of bend in the knee, which can be painful or impossible if you have knee problems. 

Luckily, there are many variations that have been created to support a comfortable experience in this pose.


How do you modify a child’s pose for knee pain?

There are several ways you can modify a child’s pose to combat knee pain: 


  1. Use something to support behind your knees. This can be a towel, blanket, or foam roller. This works to minimize the demand on your knees. This can be done even if you have one problematic knee. You can still support both knees evenly.


  1. If your knees are very sensitive, you can try the seated child’s pose. Here’s how: 


  • Sit on the edge of your seat, ensuring your upper thigh is still supported.
  • Keep your knees directly over your ankles.
  • Lean forward bringing your ribcage towards your thighs.
  • Rest your elbows on your knees.
  • Keep your head in your palms.
  • Pay attention to the bend being made from your head all the way down your body until your tailbone. 


What can you do instead of a child’s pose?

If you find a child’s pose too challenging or uncomfortable, an alternative pose you can try is Apasana. To do this pose, lay on your back and pull your knees up to your chest. Then, hold your arms around your shins and hug yourself. 


What yoga poses are good for knee pain?

  1. Chair Pose

Stand with your legs and feet together. Sit back down as if you’re sitting in a chair. If you’re new to this pose, you find it easier to keep your feet hip-width apart. Your weight should be kept in your heels. Your arms should be raised in the air.

This pose is good for knee pain as the weight is put into your hips.


  1. High Lunge Pose

Stand at the end of your yoga mat. Put your left leg back into a deep lunge, with your right leg bent at a 90-degree angle. Keep your arms raised and look straight ahead. 


  1. Peaceful Warrior Pose

Put your right foot forward whilst your toes are pointing straight. Rotate your left toes at a 45-degree angle and keep your arms out with your palms facing up. Bend your right knee at a 90-degree angle whilst it is aligned with your ankle.

Your left hand should be placed on your left leg. Lean back, reaching your right arm overhead and in the direction of the back of your mat. 

This pose is good for knee pain as it strengthens all of the muscles that help support the knees – the glutes, hamstrings, and quads.


  1. Bridge Pose

Lie on the ground facing up, keeping your knees bent and feet on the floor. Your arms should be down at your sides. 

Next, you should push through your heels to lift your body up off the floor, so your shoulders are supporting you. When doing this, it’s important to engage your glute muscles. 


What to pay attention to when modifying yoga pose for bad knees?

When modifying yoga poses for bad knees, keep the following things in mind: 


Move Slowly

It’s important that you transition between movements slowly to avoid further injury to your knees.



In poses requiring straight legs, keep them slightly bent if you have bad knees. This ensures you don’t hyper-extend and put extra pressure on your knee joints rather than your leg muscles. 


This micro-bend should hardly be visible. It is not a dramatic bend but a very subtle bend of the knees.


Use props

If necessary, don’t shy away from using props like pillows, towels, blankets, rollers, or blocks. These can be very beneficial if you have bad knees to help support you.


What child’s pose parts do you need to avoid doing if you have bad knees?

If you have bad knees, the full bend of the knee required for a child’s pose might be best avoided. In this case, use a small rolled-up towel in the crease of your knee. This lets you get into the pose without putting as much pressure on your knee joints. 

You might also need to avoid doing a child’s pose on a hard surface. Instead, use blankets under your knees or yoga pillows to make your surface softer.


Final thoughts on Modified Child’s Pose for Bad Knees 

Yoga can be a great way to work out your entire body, even if you suffer from bad knees. Thankfully, there are many modifications and props that can be used, so you can reap the benefits of a child’s pose without worrying about knee pain. 

Even with knee pain, staying active is important, and yoga is a fantastic way to do this. You must listen to your body, follow the modifications correctly, and not be afraid to use props to help. 


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