Yoga Poses After Knee Surgery
Hi Everyone!
In this blog post, I am going to go over a handful of yoga poses that you can safely do (or do with modifications) post-knee surgery. This is more specifically aimed towards those who are recovering from ACL Reconstruction surgery, but can also be applied to anyone looking to get back into yoga after recovering from a knee injury or surgery.
Before I begin, I must preface with – please check with your surgeon and/or physical therapist before getting back into yoga post-surgery! They will have a MUCH better idea of where you are at in your recovery process, and can recommend which movements are safe and effective for you. I am not a physical therapist or a doctor – the yoga postures I am posting about are purely recommendations for those who are in a safe and stable place in their recovery (or on a structured path for their recovery). These are postures I have chosen based on my knowledge of the body (as a yoga teacher and personal trainer), and from my own yoga journey post-ACL surgery. Everyone is different, so please go slowly and at your own risk!
With that being said – the ONLY person who knows how your body feels, is YOU. While my surgeon and PT didn’t know much about yoga while I was going through my recovery process, I listened to their advice and ventured slowly, listening to my body and did not force myself into any poses.
If any of the postures are difficult to get into, please pause and check in with yourself to see if maybe you can hold off on entering that pose at this moment in your recovery. OR, maybe you just need a wall or chair, something to help you balance in case you fall out. If any of the poses cause any pain, please stop immediately and consult with your surgeon and/or physical therapist.
Ok Great! Let’s Begin.
Depending on where you are at in your recovery, some of these poses may be easier than others. And that’s ok! Recovering from an injury is incredibly humbling, and the best way for the body to heal and strengthen is to GO SLOW and love on your body! Check in with yourself before, during, and after each pose, and see how you physically feel. Stop or modify when needed. If you feel comfortable in these poses and are coming along nicely in your recovery, feel free to hold these postures longer, or begin to piece them together for an actual yoga flow.
The poses in this post are obviously not every yoga pose out there, but these are some postures I explored when starting out post-surgery. If you have any questions on other poses not mentioned, leave a comment below!
If it is helpful for you to have someone instruct you, check out the free ACL recovery yoga videos on my Youtube channel here.
If you need more structure, I created a 2-month Yoga for Knee Surgery Recovery course that progresses you starting at 3+ months post-surgery. This is for anyone who is committed & looking to improve their ROM, strength, and flexibility.
Seated/On the Ground Postures
Upward Facing Dog
This pose can take a little longer to get back to, as it puts pressure on the knee and can feel a little weird while your body is still recovering. I recommend only doing this posture if you are at least 3-4 months post-knee surgery.
In the meantime, you can stick with low cobra for a heart-opening & back-strengthening alternative.
Benefits: Opens up the front body, upper back, and shoulders. Engages the glutes & quads.
Modification: Low Cobra
Benefits: Strengthens the upper and lower back, improves shoulder flexibility, engages the glutes and quads
Locust Pose
This can be easily done around 2+ months post-op. If laying on your stomach/knee bothers you, place a blanket or something soft under your knee.
Seated Forward Fold
This is a gentle stretch that can be done 2+ months post-op. Start with bent knees, and allow yourself to fold over the legs without force. By keeping your knees bent, you are releasing any tension in the back, which helps you stretch deep in the belly of the hamstring muscles.
Benefits: opens up the hamstrings and calves, releases tension in the lower back
Benefits: Opens up the hip joint, hamstrings, and lower back
Janu Sirsasana
This pose can be done in a few ways 2-3 months post-op. Remember it’s ok to bend the knee in this stretch, as this allows for a safer and deeper stretch in the hamstrings.
1. Full expression is one bent knee, folding over the other leg
2. If there is pain or limited ROM, place a block/pillow/blanket under the knee
3. For a lower back stretch, walk your hands to the outside of the straight leg
Seated Twist
This posture can be done safely 2.5-4 months post-op, depending on where your ROM is. Go slowly, and don’t force. Keep your spine straight, and breathe deeply.
Benefits: Opens up the spine, shoulders, and side body. This helps to free up any tightness in the muscles attached to the hip, which can restrict movement down to your knees.
Benefits: stretches the lower back, stabilizes and stretches the pelvis, improves digestion (and helps release stuck air! haha)
Reclined Knee to Chest
Try this posture 2+ months post-op. Depending on your ROM, this may be easier or more difficult. Be patient – the goal here isn’t to force. This posture has benefits other than bending the knee 🙂
Downward Facing Dog
This pose is a little bit trickier, as it requires a little more upper body strength and flexibility. If you feel comfortable supporting yourself, go ahead and try this around 2.5+ months post-op. Keep the knees bent and play around with gently straightening out the leg. As you ROM and strength in your leg improves, this pose will get easier.
Modification: Place hands on an elevated surface, like a couch or chair, and come into a down dog shape
Benefits: Opens up the entire fascial tissue from your heels all the way up to the back of your neck and head, stretches the calves & hamstrings, opens up the shoulders and back
Standing Postures
Benefits: Strengthens legs and core, opens up and strengthens shoulders
Chair Pose
This is a pose you can do earlier on around 2 months post-op, as it doesn’t require a lot of strength. However, if you struggle with balance, make sure to have a wall or chair nearby to help out. As you get stronger, you can try lifting your heels and balancing on your toes.
Crescent Lunge
Depending on where you are at post-surgery, I recommend holding off on crescent lunge, as it requires more balance + leg & core strength. If you feel confident, give this a try around 2-2.5 months post-op. If you struggle with balance, have something nearby to hold onto for support. If you need a little more time, wait 3+ months post-op.
Benefits: Strengthens the legs, improves ROM in the knee, stretches the hip flexors, Strengthens and opens the shoulders
Modifications: Keep toes on ground or at ankle
Benefits: Strengthens core, legs, and improves balance
Tree Pose
Tree pose can be done a few different ways at different times in your recovery. Start off modified, with your foot still on the ground or at your ankle, with something nearby to hold onto. I recommend starting out at 2 months post-op, then work your way up to a full expression once you have more ROM in your knee and improved hip mobility. Don’t ever place your foot on the inside of your knee – only above or below.
Pyramid Pose
Pyramid pose can be done with modifications 2.5+ months post-op. Make sure you have blocks or something to support you on both sides of your leg, and keep your knee bent. Don’t fully straighten the leg in this posture so early on in your recovery, as it will put too much pressure on the knee joint. Wait until 4+ months post-op to really work on straightening the leg.
If doing the other way around with your “good” leg, make sure to keep the recovering knee bent, with more of the weight shifted to the front foot.
Modifications: bend knee, use blocks
Benefits: stretches hamstrings and lower back
Benefits: strengthens the inner thigh, quads, glutes, and core
Warrior 2
This is a trickier pose, as it puts pressure on the knee and puts your new ACL to the test. Because of this, I recommend waiting 3.5-4+ months post-op + have decent strength in your quads.
If you are doing this posture with your “good” leg forward, wait until 3+ months post-op, making sure to keep a slight bend in the back leg + put a little more weight in the front foot.
Side Angle
Side angle is another tricky pose, as it puts pressure on the knee and also tests out your new ACL. I recommend holding off on this posture until 3.5-4+ months post-op, as this posture requires more leg + core strength. If you are lacking in the strength, you can put too much pressure on the knee or fall out of the posture, putting yourself at risk for reinjuring yourself.
If you are doing this posture with your “good” leg forward, wait until 3+ months post-op, making sure to keep a slight bend in the back leg + put a little more weight in the front foot.
Benefits: Strengthens the core, legs, and opens up the side body & pelvis
Modification: bent leg + block
Benefits: Stretches & opens up the side body and hip, strengthens the legs and core
Triangle
Triangle pose is a bit more difficult, as it can put a lot of pressure on the knee. Even when bending the leg, you can end up dumping a lot of weight into the knee, especially if you don’t have the upper body & core strength. I recommend waiting until 4+ months post-op to really get back into this pose, and always have a slight bend in the knee w/ a block or something underneath the hand to give you support. NEVER lock your knee out in this pose!
If you are doing this posture with your “good” leg forward, wait until 3+ months post-op, making sure to keep a slight bend in the back leg + shift a little more weight into the front foot.
And that’s it! I hope this was helpful to anyone going through an ACL surgery, or recovering from any knee injury! It’s so important to check in with your body when embarking on any new exercise routine, so go slow, be kind to yourself, and don’t push yourself to do anything that your body may not be ready for.
ACL Guides
If you enjoyed reading about these yoga postures and are ready to get back into yoga after knee surgery, head over to ACLYoga.com and sign up for my 2-month Yoga for ACL Surgery Recovery course.
You’ll also receive a free copy of The Complete ACL Surgery Recovery Guide, which has a complete timeline of my own recovery, every single physical therapy exercises I did week by week through month 6, how I decided what graft to get, and more!
This course can be done at any time 3-months post-op and out, and includes weekly yoga videos that progresses you along in your recovery (in addition to your physical therapy!). The course will help strengthen the body, improve range of motion, balance, and flexibility, and build overall confidence as you recover.
