Why rest makes arthritis worse
Synovial fluid — the lubricant that nourishes cartilage — is only produced and distributed through movement. Prolonged rest causes joints to stiffen, cartilage to degrade faster, and surrounding muscles to weaken, increasing load on the joint.
Safe yoga practices for knee conditions
Virasana (hero pose) variations carefully practiced strengthen the quadriceps and improve knee alignment. Setu Bandha Sarvangasana (bridge) strengthens glutes and hamstrings without loading the knee joint. Tadasana and standing balance poses build neuromuscular coordination that stabilises the knee. Supine leg stretches stretch the hamstrings and calves without compressing the knee joint.
What to avoid
Full Malasana (deep squat), Virasana without props, Padmasana (full lotus), and any pose involving deep knee flexion under load should be avoided until the joint is stable and pain-free.
