A Beginner's Guide to Kneeling Yoga Poses and Sequences

Introduction to Kneeling Poses in Yoga

Kneeling postures are simple but powerful yoga poses that provide a number of benefits. By taking the weight off the feet and distributing it through the knees and legs, kneeling positions help build strength in the lower body while opening the hips and stretching the front of the body. These poses are gentle and stable, making them ideal for yoga beginners or anyone seeking a more restorative practice.

Benefits of Kneeling Poses

Here are some of the top benefits of practicing kneeling yoga asanas:

• Stretch the hips, groin and front of the torso
• Mildly strengthen the thighs and knees
• Improve flexibility in the ankles and calves
• Alleviate tightness in the lower back
• Relieve sciatic nerve pain and compression
• Open the chest to improve posture
• Reduce stress and anxiety
• Prepare the body for deeper seated and standing poses

8 Beginner Friendly Kneeling Yoga Poses

Here are 8 basic kneeling positions that are excellent for those new to yoga:

1. Hero Pose (Virasana)

This pose stretches the thighs and knees while strengthening the arches of the feet. It also expands the chest and lungs.

• Kneel on the floor with the knees hip-width apart.
• Sit between the feet with the torso upright.
• Place the hands on the knees or thighs and draw the shoulders back.
• Hold for 30 seconds to 1 minute.

2. Camel Pose (Ustrasana)

Camel pose is a gentle backbend that opens the chest and abdominal region. It stretches the entire front of the body.

• Kneel on the floor with knees hip-width apart and toes tucked under.
• Place your hands on your lower back fingers pointing down. Engage your core.
• Inhale and slowly arch your back, bringing your chest forwards and upwards but keeping your hips over your knees.
• Only go as far back as feels comfortable. Do not overextend.
• Hold for 15-30 seconds then carefully return upright.

3. Garland Pose (Malasana)

Also called a yogi squat, garland pose stretches the inner thighs, groins and ankles while building strength.

• From standing, separate the feet wider than hip-width apart.
• Turn the toes out and bend the knees, lowering down into a squat.
• Bring the torso forward between the thighs and place the elbows inside the knees, palms together in front of the chest in prayer position.
• Hold for 30 seconds to 1 minute.

4. Child's Pose (Balasana)

A resting posture that gently stretches the hips, thighs and ankles. It's very calming.

• From all fours, sit your hips back towards your heels and lower your chest between your knees.
• Reach your arms forwards fully and let your forehead rest on the floor.
• Hold for up to 1 minute.

5. Thunderbolt Pose (Vajrasana)

Similar to hero pose but with the legs together, thunderbolt pose helps open the ankles and stretch the quadriceps.

• From kneeling, bring your big toes together and sit on the floor between your feet.
• Flex your feet and try to lower your hips closer to the floor.
• Maintain an upright posture with your hands on your thighs.
• Hold for 30 seconds to 1 minute.

6. Pyramid Pose (Parsvottanasana)

Pyramid pose is an intense stretch for the hamstrings and calves when done with straight legs. Modify by bending the knees.

• From down dog, step one foot forward between your hands into a low lunge.
• Place your hands on your shin, inside of foot or on the floor.
• Straighten your front leg and press your hips back to feel the stretch down the back of your leg.
• Keep your back leg extended and heel grounded.
• Hold for 30 seconds, switch sides.

7. Low Lunge (Anjaneyasana)

Low lunge stretches the hip flexors, quadriceps and chest muscles when done properly. Use your breath to deepen the pose.

• From down dog, step one foot forward between your hands into a low lunge.
• Press your hips down and avoid leaning your torso too far forward.
• On inhales, lift your chest up, on exhales sit your hips back slightly.
• Hold for 30 seconds, switch sides.

8. Lizard Pose (Utthan Pristhasana)

A strong hip opener that targets the deeper gluteal muscles and hip rotators. Modify by lowering to your forearms.

• From down dog, step your right foot forward to the outside of your right hand.
• Lower your back knee down to the floor and your forearms down if needed.
• Hold for 30-60 seconds then repeat on the other side.

Kneeling Yoga Tips for Beginners

Here are some tips to make kneeling positions more comfortable and effective if you're new to yoga:

• Use padding under your knees if needed for cushioning.
• Start with poses held for shorter durations, then gradually increase hold times.
• Modify poses to take pressure off knees by staying higher up.
• Keep pelvis tucked and core engaged to protect your lower back.
• Move slowly and focus on alignment over depth.
• Relax muscles that don't need to be engaged.
• Always listen to your body and come out of poses if you feel pain.

Using Props for Support

Props like blocks, blankets and straps can provide extra stability and support in kneeling postures. Here are some ways to incorporate props:

• Place blocks or folded blankets under knees for more padding.
• Use a block to rest your forehead on in child's pose if floor is too far.
• Place blocks on the outsides of your legs in hero pose to help open your hips.
• Use a strap around your thighs just above the knees to assist in postures like garland pose.

Props allow you to get the benefits of poses while avoiding injury. Don't be afraid to use them!

Precautions for Kneeling Poses

Though generally safe, here are some important precautions for kneeling yoga positions:

• Avoid postures that cause sharp knee pain.
• Those with knee injuries should modify poses accordingly or avoid kneeling on affected knee.
• Come out of poses slowly to reduce strain.
• Never lock or hyperextend the knees.
• Stop and rest if you feel muscle fatigue trembling.
• Kneeling poses may not be suitable for those with patellofemoral pain syndrome.
• Use caution if you have compromised sensation in your knees or legs.

As with any new yoga practice, it's wise to consult a teacher or physical therapist first if you have specific health conditions.

Sample Kneeling Yoga Sequence

Try this 15 minute sequence for an introduction to kneeling poses:

1. Garland Pose - Hold 30 seconds
2. Hero Pose - Hold 1 minute
3. Child's Pose - Hold 30 seconds
4. Thunderbolt Pose - Hold 30 seconds
5. Down Dog - 5 breaths
6. Low Lunge - Hold 30 seconds each side
7. Pyramid Pose - Hold 30 seconds each side
8. Lizard Pose - Hold 30 seconds each side
9. Child's Pose - Hold 1 minute

Always finish kneeling postures with a counterpose like child's pose. Listen to your body and take breaks as needed. With regular practice, kneeling asanas can help you build strength, flexibility and inner calm.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.