New Delhi: Knee pain and stiffness becomes a common problem during the winter season. Due to cold, stiffness in the joints increases and there is difficulty in walking. In such a situation, yoga expert Prashant Pokhriyal has told some easy asanas, which if done daily, can strengthen the knees and provide relief from pain.

Dandasana
First of all, sit straight on the ground and spread both legs in front. Keep your hands on the ground behind the body. Pull the stomach in, keep the chest out and keep the neck straight. Now pull the feet towards you and apply pressure on the heels outwards. Tighten the muscles of the thighs by pulling the knees upward. Wait in this position for about 20 seconds. This asana activates the muscles around the knees and increases stability.

Dandasana exercise with belt
If there is severe pain in the knees then yoga belt can be used. Put the belt on the soles of the feet and press the heels outwards. Keep the palms close to the body and pull the elbows downwards. Give light pressure to the calf muscles outwards and keep in mind that the knee-cap remains stable upwards. Thighs should be tight. Wait in this position for 30 seconds. This exercise gives additional support to the knees.

Side movement with breath
Lock the legs towards yourself from the position of Dandasana. Now while inhaling, move the leg towards the side and while exhaling, bring it down. Repeat this action 3 to 5 times. Doing this movement along with breathing improves blood circulation and reduces joint stiffness.

knee chakrasana
Finally, do Knee Chakrasana, rotate the knees 10 times clockwise and then 10 times anti-clockwise. This exercise increases flexibility in the knees and improves joint mobility. With regular exercise, the pain caused in winter can gradually reduce.

Expert advice
Yogacharya Prashant Pokhriyal explains that doing these asanas daily strengthens the knees, but if the pain is chronic or severe then it is important to consult a doctor.