During winter, cold air reduces joint flexibility, stiffens muscles, and increases knee pain for many people. Everyday movements like walking, sitting, and getting up can become difficult, and mornings often begin with numb, heavy legs. In this season, simply applying oil or doing light exercise isn’t enough — your joints need targeted care.

Yoga expert Manisha Yadav recently shared a video on Instagram explaining five simple yoga-based methods that can ease winter knee pain when practiced daily. Here’s what she recommends.

1. Seated leg stretch (chair exercise)

According to Manisha Yadav, daily knee stretching helps reduce stiffness and pain.

How to do it:
• Sit on a chair.
• Raise your leg, stretch it forward, then bring it back.
• Repeat for 15 minutes.

Benefits:
• Activates thigh muscles
• Reduces pressure on the knees
• Improves mobility

2. Stretch with back support

This method helps reduce tightness and enhances blood flow.

How to do it:
• Sit with your back supported (wall or headboard).
• Place pillows under your knees and calves.
• Stretch your legs forward and relax.
• Do this 15 times.

Benefits:
• Lowers stiffness
• Enhances circulation
• Reduces joint pressure

3. Calf muscle activation

Weak calf muscles can increase knee strain. Activating them can bring relief.

How to do it:
• Stand near a wall for support.
• Raise your heels, then lower them slowly.
• Repeat 15 times.

Benefits:
• Strengthens calves
• Improves balance
• Reduces knee pressure

4. Reduce knee strain with ankle mobility

Improving ankle flexibility also reduces stress on the knee joint.

How to do it:
• Stand with your back touching a wall.
• Spread your feet slightly apart.
• Lift the front part of your feet (toes up), then lower them.
• Repeat 15 times.

Benefits:
• Enhances ankle mobility
• Supports knee alignment
• Reduces overall joint strain

5. Warm oil massage

Manisha Yadav also recommends massage as a natural way to ease knee discomfort.

How to do it:
• Warm some sesame oil.
• Massage the knees in gentle circular motions.
• Do this while sitting in sunlight, especially in the morning.

Benefits:
• Improves blood flow
• Relieves stiffness
• Adds natural warmth to the joints