Yoga for Knock Knees – 2 of The Best Yoga Exercises to Correct Your Knock Knees

Yoga for knock knees is nothing new, as people have been using these exercises for years to fix various lower leg deformities.

The main reason why yoga is so effective is because practicing it regularly helps improve your flexibility, balance, and strength.

When it comes to knock knees treatment it helps in a variety of ways, which we’ll get into further down below.

Knock Knees

First, what are knock knees and how do you know you have this problem?

Knock knees is also called genu valgum, and it can be identified as being a lower leg deformity that gives the appearance of your knees touching while you stand, according to My Knock Knee Fix.

As your knees are touching while you stand your ankles will have a huge gap in between them.

This condition is common among small children up until they reach the age of 7.

Once they start to hit their adolescent years the child’s knock knees will begin to correct itself into a straighter position.

If a child’s knock knees doesn’t improve on its own by the time they reach around 7 or 8 years old it could mean one or more underlying problem is causing this inward curve at the knees.

Underlying Causes of Knock Knees

Some of the most common underlying causes of kncok knees include:


Rickets disease is a bone condition that mainly affects children.

This bone problem occurs whenever the bones of the child doesn’t form properly.

Genetics and a lack of vitamin D in the child’s diet are the two main causes of rickets.

Once a child develops rickets his or her bones become weakened to the point where knock-knees can develop.

Blount’s Disease

Blount’s disease is another bone problem that mainly affects small children as they grow.

This condition targets the growth plates around the knee and causes them to slow down or stop creating new bone.

This causes either a knock-kneed or bowlegged appearance in one or both legs.


Obesity can contribute to the knock kneed appearance in both children and adults.

It’s the excessive pressure placed on the knees due to obesity that can cause your legs to turn inward at the knees.


There are certain injuries that can cause knock knees in adults and children.


Certain genetic conditions can actually cause development issues in the bones or joints around the knees, which can cause knock knees.

Knock Knees Treatment by Yoga

When it comes to the treatment for knock knees there are a few different routes you can take.

For one, you’ve got various exercises and stretches that can help by strengthening the weak bones responsible for the deformity.

You also have special leg braces or shoes that at the very least can help take some of the pressure off your knees and reduce any painful symptoms you may have.

Then there is knock knee surgery, which includes osteotomy or guided growth surgery for children to correct the problem much faster.

However, yoga exercises for knock knees may be the most effective treatment because of how well they loosen up tight muscles and strengthen weaker muscles responsible for the development of genu valgum.

Granted, if your knock knees are severe you are probably better off undergoing a surgical procedure such as osteotomy to straighten your legs.

Exercises like yoga poses work best for people with mild knock knees.

The Best Exercises for Knock Knees in Yoga

These 2 yoga exercises below will help straighten out your knock knees by strengthening and elongating the ligaments in and around your knee.

Keep in mind that the how well these yoga poses help correct your knock knees will depend on how well you hold your poses.

You have to do the exercises correctly in order for them to be effective.

Two of the best yoga exercises for knock knee correction include:

Supta Padangusthasana

The supta padangusthasana, which is also known as the reclined big toe pose is an effective knock knee treatment because it helps loosen up the muscles that could be causing the inward curve at the knees.

To do this pose do the following:

  1. Begin by laying down on your back and then extend your legs.
  2. Now, bring your right knee upwards to your chest area. To help support your right knee to your chest go ahead and place your fingers around the arch of your right foot.
  3. Next, extend the right leg all the way up towards the ceiling. Make sure to keep your arms as striaght as possible, and your shoulders on the ground.
  4. The next step is to inhale and exhale for 5 to 10 times while holding this pose. Then open your right leg out by bringing it to the ground on your right side. As you do all this make sure your left hip stays on the ground and doesn’t lift up. Stay in this position for at least 5 to 10 deep breaths and then release.

Once you bring your right leg back to the ground go ahead and repeat the steps above with your left leg.

The Warrior Pose I

Also known as Virabhadrasana I, the Warrior Pose is a yoga exercise that focuses on strengthening important muscles in the hip flexor that in turn will help straighten knock knees.

To do this yoga exercise for knock knees do the following:

  1. First you’ll need to stand in an upright position.
  2. Now, exhale deeply and then spread your feet apart. You want your left foot to the back of you while keeping both feet hip width apart.
  3. Now place your hands on your hips and roll your outer right hip back a little to align your hips with the front edge of the mat.
  4. Next, begin to bend your right knee which should be in front of you. You want your right thigh to be parallel to the ground.
  5. Now, push the back foot down and lift from the inner side of your arch. Make sure you’re engaging your back leg as you do this.
  6. Next, you want to begin lifting your arms right above your head and opening your chest. As you do this make sure you draw in your lower abdomen and lengthen your spine.
  7. Remain in this pose for at least 10 breaths and then inhale and press through your back heel as you straighten out the front leg.

Once you come out of this pose step your back foot forwards and return to the starting position and repeat on the other side.


These are two of the best yoga poses for knock knees. Both of these exercises will loosen and strengthen the muscles in and around your knees causing the inward curvature.

The most important part about doing these exercises for knock knees is to stay consistent.

Once you begin doing them daily you will begin to realign your legs into a straighter position.

If you have any questions, please ask below!