8 Amazing Exercises for KNEE PAIN RELIEF in Hindi | Saurabh Bothra Yoga

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Timestamps:
00:00 - Introduction to Knee Pain
01:02 - Quads Strengthening Exercise 1
04:51 - Quads Strengthening Exercise 2
07:24 - Hamstring Strengthening Exercise
10:04 - Calf Strengthening Exercise
10:25 - Sides Strengthening Exercise
14:36 - Quads Stretching
17:58 - Hamstring Stretching
20:45 - Calf Stretching
#kneepain #saurabhbothrayoga #painrelief
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In this video, I demonstrate knee-strengthening exercises that can help alleviate joint pain by targeting the surrounding muscles. We will do 5 strengthening exercises and 3 stretching exercises that specifically focus on the quads, hamstrings, calf muscles, and sides. I will guide you through each exercise, including how to do them and how many reps to do. By the end of this video, you will have a complete knee-strengthening routine that you can do at home. So join me as we work together to strengthen our knees and improve our overall joint health.
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About The Host
Saurabh Bothra is a government-certified yoga trainer, an IIT-ian, and a Co-Founder of HaBuild. His mission is to inspire a healthier life, using the transformative power of yoga and habit-building. Through this channel, we aim to unleash the most prominent health secrets in easy-to-implement ways that help you stick to your habits and eventually achieve your fitness goals.
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All content, including text, graphics, images, and information, contained in this video is for general informational purposes only, specifically designed to educate, inspire and motivate. It is not intended nor implied to be a substitute for professional medical advice, diagnosis, or treatment. Prior to engaging in any physical activities or implementing new habits, we strongly recommend personalized consulting with a qualified healthcare professional or certified yoga instructor, especially if you have any pre-existing medical conditions or injuries.

[@pramodchavan2886]

I am 65 year old and was suffering fron knee pain.I have done it for 7 days and results are exciting. Thanks and God Bless You. 💐💐💐🙏🙏🙏

[@rababfidvi9062]

Observed just now will try to follow v much impressed 😊

[@rupamsaikia2762]

@@rababfidvi9062 O

[@shushilamaheshwari]

P

[@umavermani9270]

Hi Saurabh,there are so many videos on youtube to teach,but your softness and the way you teach with patience,is great and unbeatable to any one.god bless you.very easy for a Lerner even .

[@fulbiakujur787]

​@@rababfidvi9062😊

[@himanktomar6658]

Saurabh sabse achchi baat aap ki ye hai ki aap yog batakar chod nahi dete balki saath me karate ho...that is so helpful

[@parvathins8885]

I got good results I knee pain is much better thanks, God bless 😊🤗

[@rajputsidhrajsinh5404]

Hamne ye 5din kiya hame ab per me 70% fayda huva hai

[@charuranisatapathy8841]

Thanks Saurabh babu for your unconditional love God bless you ❤️🌹

[@ssdhanacchoradia2299]

Thanks.

[@sarlabhambhani3398]

Thanku very much

[@preetijoshi9843]

Thanks sir

[@meenakothari5196]

To good and very comfortable thanks God bless you

[@vijayabhusari7215]

Feel better but painful knee is not fold so slowly thanku

[@shanthaudupi1006]

I am 80 year old and was suffering from knee pain I have done it 7days and results are very good thank you very much God bless you. 🎉🎉🎉🙏🏻

[@vidyapatani5368]

iam 7v year old my left leg bend only 45 digree .please send me exercise

[@vidyapatani5368]

75 years

[@Akhi_badminton]

@@vidyapatani5368 I am 15 years old and my right knee is tilted and having an parshial ACL ligament tare Please 🥺🙏🏻 can anyone fix it

[@shantuagarwal2582]

Really exercise karane ka tarika is very nice

[@vaishalisonar8553]

ग्रेट, मी खूपच त्रासले होते गुडघे दुखीला, सर हे व्यायाम केले लगेचच खूपच फरक वाटला धन्यवाद सर

[@ramasridhar6483]

Iam 60 and started having knee pain since few months. Will try these. A positive message from a 65 year old gives me energy and positivity

[@suseeladyt]

Wow ! You are the best instructor & noble human being to follow your passion to help the mankind. God bless you all

[@selviv8461]

This is the best exercise for knee pain thank you

[@padmadeshmukh365]

Thanku sourabh..sir. knee exersize god bless you bachcha

[@rokearahman]

Thank you so much beta .....

[@rajeshreemistry5868]

I am following these knee pain exercises consistently for last 8 days n having tremendous relief from knee pain. Thank you so much. I promise to myself that I will keep doing these exercises regularly

[@nilimaburman6130]

I'm 52 years , I have suffered from knee for more than 3 months when I went for checkup my doctor advised me to do physiotherapy exercise and I follow your exercise and now I am fine , thank you so much and I'm still doing the exercise may God bless you always sir

[@saurabhbothra]

I'm glad to hear from you. Thank you so much. Keep it up. Take care :)

[@chitnarayan]

Thanks a million Saurabh! It"s my 10th day. I'm 68 years old. And my knee pain has reduced so much, I am now able to go for short walks. ❤

[@sureshgambhir9419]

Wheter can I do if no knee pain to me

[@HufrishBhamgara]

Thank you Saurabh Sir for your instructions and simple way of explaining. It makes yoga so simple n interesting.

[@mahipalshah7335]

I did it for 7 days. This has given amazing result. Thank you Saurabh. You are doing a noble job of helping humanity. Best wishes.

[@reshmehta254]

These exercises worked immediately for me, got at least 40% relief!

[@indirachaudhary8001]

Thank u so much Sourabh beta, I have severe pain in right knee and I found it very relaxing.Keep telling more.

[@neelamkathuria8380]

Thanku so much today I have started..,.,,God bless you you r an excellent Guru🙏

[@pdayalshrivastava5685]

बहुत अच्छी एक्सरसाइज़।मुझे बहुत लाभ हुआ।एक घुटना तिरछा हो गया है मैं चल नहीं पा रहा था।अब चल तो रहा हूँ लेकिन तिरछापन अभी बहुत है। प्रभुदयाल श्रीवास्तव वरिष्ठ बाल साहित्यकार आयु 80 वर्ष

[@umanalwar7952]

Superb sir. I don't see other videos. I have so much faith and Confidence on u sir. Since two years l am doing yoga of urs. I am very much happy sir. I am 61.Stay blessed always.

[@sheena5780]

Hi, I have done these stretching & strengthening excs for 2 days, and can't believe that I have experienced such a pain relief.. Thank you soooo much..👍🙏 Subscribed your channel immdly.

[@saurabhbothra]

That's Awesome :)

[@alkashah5078]

First to happy modhers day kyuki 121 teacher ke pass jake jo knowledge app pa shakte ho vo only modherse unde jyada oaya hai jiski ek zalak khud dono bro & sister ho.121 to book bolti hai maa ko teacher roll real to usse bhi jyada hai vo maa ke liye god bhi pray kerte hai to dilse bolte hai vo maa ko ek din duniya ye bole ki ye jo saurabh hai ni uski mom hai today vo apki pahechan che j but aisi nahi apka jya pav pade tya din me tara chamke aisa karishma ho or hubuild team more than more sucess ho. Knee pain exercise amezing che ab 8-10 day daily kerege kal ki thi to good lagta tha. All session apke sup.or amezing or exting j hoy che .dekhte hai junme god kya gift deta hai apko.thx for one again

[@sheelaabraham1185]

After doing just once for the first time with you I literally fell in love with ur teaching..soo good n my sincere prayers for you dear God bless u in Abundance Abundance ❤❤❤😂

[@sabita.budumishra3744]

You can go through his regular yogic exercises... Its awesome

[@smrutidesai3919]

This video will inspire everyone Saurabh,explained so well and very very easy to follow.U are doing such a Gr8 work for society, spreading knowledge of our Ancient YOG in refined ways.God Bless U....looking forward for more such videos .....Thanks a ton...!!

[@pralhadPatilpatil]

,❤❤

[@nitadhar1224]

Totally inspiring...thnq

[@mvslaxmi1670]

Tq sir the way you explain is simply superb

[@hasandoctor2235]

very good god bless

[@sarojmadan1507]

Very nice. I love to do it daily. Lot of thanks

[@madhurimasingh523]

I am 54 years old and was suffering from knee pain.l have done it for 7 days and results are existing . Thanks and God bless you.

[@MrBharathirajesh]

Amazing God bless you

[@chhayasharma1678]

Felt immediate pain relief..thanks a lot sir

[@sandhyabalasubramanian1587]

The exercises are so good .I am 59 and am finding my knees are more flexible now and less pain too after doing it 3 -4 times a week for 20 days .Thank you Saurabh.

[@SonamSingh-bi8sx]

😢😮😮bbye😮cvvv😊

[@sapnanahata6900]

Tnx Best

[@umadas4005]

😢

[@manishajoshi4637]

Thank you Saurabha Sir .excellent exercise for knee pain relief . Ap bahothi punya kam kar rahe hai. God blessed you. Parmeshwar apaka v team ka kalyan kare.Yashaswi bhav Kalyanmastu.🙏🙏🙏

[@rukhsanaghadiyali6843]

Main 76 years old hnn Aajse yeh exercise start ki hai inshaAllh zarur achcha result milega shukriya beta

[@krishnachaturvedi5953]

Many thanks a very impressive and amazing demo of course which I shall continue these exercises .The way you explain is adorable 🥰 Blessings and Best wishes for International yoga Day xx 🎉😅

[@meenaagarwal6210]

Sir mere foot k talwe m bahut pain hai

[@zsk1963]

Amazing knees exercises Your way of teaching is excellent 👌👌 Thank you so much 🙏 God bless you always 🤲

[@suvarnaawale651]

Last year I joined for 2 months and I am very much comfortable with your workout but bequz of my some problems I can't continue with you since 1 month I was hospitalized for birochoscopy treatment Now as per Dr's advice I will again join with you soon

[@rukhsanaghadiyali6843]

Beta aapke sath exercise karne mein bahot aasan rehta bahot bahot shukriya

[@sheilakuruvilla5347]

Thank you for not just recommending these exercises but for supporting it with a very clear and consistent demonstration of the same along with an engaging commentary interspersed with a good sense of humour . Much appreciated! Thank you very much . BTW my knees and my soul feel much better after 7 days of exercise.

[@jashodaray7794]

❤❤❤❤❤❤❤

[@kumarisushama3605]

Good

[@venkadagiriram580]

I have felt an immediate pain relief just after one session, truly amazing Thanks a TON🎉❤

[@saurabhbothra]

😀

[@priyankasharda180]

My mother has just had a knee operation can she do this excercise (2june2023) operated

[@VinodWadhwa-mo9eb]

@@saurabhbothraSourab mae bahut tera mera chalte hu kesay thk karu knees mae bahut pain h

[@kusumdatta2791]

I m 77 yrs old.Feeling better with the exercises .God bless you,my child.

[@shubhangiaipatwar8098]

सात दिनोमे मुझे अच्छा result मिला...Thanks Sir.....

[@pratibhashettigar9546]

The passion for relieving someones pain comes through strongly in your near to perfect sessions.God bless your work n your passion of enthusiastic instructions.

[@meenaaggarwal6641]

Thanks

[@saritasaxena1243]

Very logically framed exercises. God bless you. Giving opportunity to do with you online with moderate speed is really appreciated. ❤

[@minatimishra666]

Your instructions on yoga are so much effective, dear Souravji🎉🎉.Keep on guiding us and may God bless you abundantly. 👏👏

[@prabharaman3201]

Very relieving ad I have done for 7 days ad will continue.🙏🙌

[@ramadevijaligama495]

Thank you Saurabh ji, the most needed exercises for relieving from knee joint pains. God bless you, great service to the society.🎉😊

[@saurabhbothra]

It's my pleasure :)

[@poojakaplish580]

😊

[@anandhasayanamramakrishnan3484]

V.very essential ,needful asanas saurab ji

[@lalitshah2652]

Nicely explained. Thanks

[@alicefernandez5176]

Much needed exercise Thanks a lot.... GB

[@munirahaider2037]

Thank you so much I started to do this exercise with video it is helping me a lot with stretching lots of prayers ❤

[@saurabhbothra]

Most Welcome and Happy to hear this :)

[@tasneemkalyanwalla3466]

Thnx u sir. Can u gvth whats app no.

[@dr.vijaychadha9163]

I am 63 years old. Travelled to Europe and due to 15 hours sitting, once I reached home, my legs got swollen leaging to acute knee pain in right knee. Did these 8 excercises for 7 days and I am 80 percent better.. my joy of walking in Europe is back.. Saurabh, please guide us how to be safe with knees and back during long flights

[@rukhsanaghadiyali6843]

Thankyou beta GOD BLESS YOU

[@urmilashastri7808]

Bhaiya me taiyar hu Surya Namskar ke liye🎉kb bna rhe ho Dusra vdo jaldi bnao na🎉 Jay Shri Krishna bhaiya &.All Yoga team 🎉 khub khub Abhinandan Ashirvad all Yoga team 🙏 🎉🎉🎉🎉

[@user-hr6br7tx2t]

I am 55 yrs old. I am suffering from meniscus tear problem. I am doing regularly exercise following your video. It's very helpful.

[@saharbhatia1688]

Thank you sir ❤❤

[@radhikagoyal8300]

Thanks so much Sourabh ji I do these exercises daily along with this video,it has helped me a lot in my knee pain and knee strengthening Thanks thanks thanks 🙏🙏

[@user-kc6qe9oz2w]

Thanku so much sir 🙏 good session 🙏

[@sheelaamin2455]

Thank you so much Sourabh sir. Knee paining and knee strengthening.🙏🙏

[@rkgeetha8437]

Stay blessed Saurabh ji

[@visalaprasad4603]

I have been doing them all but you have structured it well. I will practice in this manner and get back to you

[@yamini9555]

Amazing knee excercise You & your way of teaching is superb. Thank you so much 🙏

[@vidyaphadke4199]

Thank u Saurabh for ur valuable exercises !

[@vidyaramanathan6216]

I've done all these exercises post meniscus tear and they're indeed very helpful for strengthening the knees. We must keep at them for strong knees! Thank you Saurabh sir

[@saurabhbothra]

Thankyou so much. I'm glad to hear you. Keep it up. Take Care :)

[@vidyaramanathan6216]

@saurabhbothra thank you sir! Now, it's all about moving ahead with Habuild yoga!

[@vandnajindal8223]

Thanks sir

[@laxmisoni1870]

Thanks 😊 🎉

[@creatorkemy1211]

Doing it from।last 4 days,, feeling 80%relief in pain. Thank you so much

[@hemlatakulkarni8641]

Saurabhji, the thing thst I most appreciate is your communication skill, ! So sober, accomodative and very commited to the task you are !

[@nileemadhoble8054]

Very systematic n easy exercises...thank u sir..feeling better with knee pain..will continue doing them...the counts given by u, make us do the exercise with patience.

[@sunderjain5095]

Feeling relaxed

[@avinashlad1511]

Thnx Sourabh for easy & comfortable exercises for senior citizens . I am trying last 3 day . Little relived by knee & calf pain . God bless you for your efforts of yoga advise .

[@shardaagarwal3708]

Very useful for me for knee pain . very very thanks. Professor Sharda.

[@anasuyalakshminarayan3221]

I am a 64 years old lady. I am practising theexercises prescribed by you using your video guidance since last one week. I had acute knee pain. Your exercises have helped me a lot. Thanks for the online guidance which i am following throughout while exercising. I have found great relief. Thanks a lot to you.

[@poojabansal5225]

Thank you for this wonderful session God bless you

[@TMVAP]

Even for doing once as u told , i feel already better. If I do for full 7 days it will really do wonders to my knees. Thank you Saurabh.❤

[@anuradhams5170]

Ur my favourite sir😊

[@sunitinavlekar2830]

Excellent guidance

[@ritamanchanda9930]

Bahut bahut shubhkamnaye itne ache तरीके से समझाया...

[@vidyabhat3343]

Amazing exercise... I am feeling so good after doing this, thanks a lot🙏🙏

[@saurabhbothra]

most welcome :)

[@anjalipatil1904]

​@@saurabhbothra 10:43

[@santoshbajaj3000]

@@anjalipatil1904 very useful exercises

[@saurabhbothra]

Thank you so much:)

[@kalpanak3662]

Thank you , SBji for the much needed exercises . I have occasional knee pain. Grateful that you have come up with a video on knee strengthening exercises that you make us do in our Habuild class .. We can now follow the video ❤

[@mariadsouza4571]

How thoughtful of you to give us thisuch needed exercise I had gone thru knee replacement and these were some of my physio exercises. Saurabh sir you rock

[@santanahazarika4108]

Thank you sir.Gdevng

[@ushaamin2523]

Thank you

[@preetijoshi9843]

Thanks you so much

[@silvanusclifford6410]

I have knee pain for so long . When I have practiced these exercises my pain will relieve. I have learnt it from physiotherapist. Thanks a lot for a wonderful demo. It's easy to do.

[@RajaniAnand-by5om]

समाज के कल्याण के लिये बहुत अच्छा काम कर रहे है आप बहुत दुवाए आपको 🎉❤

[@tejasshah9824]

I am 61 years old and suffering knee pan l have done every day knee pain gayab Thank you surabhji

[@spacehuntergaming]

I like this exercise very much. This is very very useful for me .All the best for future video.

[@rajanisainiraj]

Thanks Sourabh for amazing exercises. Your way of explanation is very excellent, specially counting. I have also in your habuilde group. God bless you.

[@saraswatikotapalle4578]

🙏 य्वुप छान वाटतंय... चार पाच दिवसात गुडघेदुखी पासून आराम मिळतोय.... धन्यवाद सर....🙏

[@manohariprakash7247]

I’m 84 Having Knee pain After doing these Exercises I feel much better Hope Iwll be completely relieved of this pain doing this regularly Hat’s off to you 🎉❤ Sir

[@vasudhachikate1438]

Doing this exercise and much relief from knee pain. Thank you sir

[@bhaswatibose8882]

Yes! Taking membership & doing knee exercises from your u tube. Thanks😊

[@renudhakar3766]

Thank you so much, very well explained Saurabh

[@geetadhupar]

I am 57 , I had servier pain in both my knees,but I did ur exercises in 7 days I got relief.Thanks.

[@tvsridhar1960]

Iam part of habuild team and doing yoga everyday since June. Iam taking a break from today due to heavy knee pain, only right knee. Started doing the above exercises from today. Will update you after doing for one week.

[@padminiprusty4060]

These exercises worked immediately for me. Thank you so much. God bless you

[@shashigoyal6677]

I am following these for the last 6 months, feeling much better,my knee medicine is no more needed now

[@VIJAYKUMARAMIN]

बहुत ही उपयुक्त जानकारी.मैं मुंबई बॉम्ब ब्लास्ट मे २००६ मे काफी घायल हो गया था।मुझे ठीक से खड़े होने में 12 महीने लगे।में एक गायक हूं और ब्लास्ट के बाद मेरे दोनो कान से सुनाई नही देता था । मेरी सफलता पूर्व temponoplasty होने के बाद भी टिनिटस ( कान में सिटी बजना) की मुझे तकलीफ हैं।लेकिन योग से मुझे काफी फायदा हुआ।

[@anjalimamidwar5086]

Nice exercises i am doing this since one month and feeling flexible

[@surekhamainkar9295]

धन्यवाद जी । आपके साथ exercise की । रेगुलर करूँगी। पहली बार की। बहुत आराम लगा।👌👍Good job

[@user-by7gb3mn9k]

Knee pain good exercises thank your program

[@hemanginigulavani7916]

Amazing exercise. Such a great relief on doing it for 3 consecutive days too!thks Sourav.

[@alkashah5078]

God bless you more than more sucess ho Saurabhji Dil se ye duva hai or app bhi duva kamate ho but God or duva ki phji de Jo money se n ho vo Kam apko mili duva sucess ker degi ❤

[@chetnamehta2306]

Amazing Result Reduced pain quickly

[@sbeawerwala]

Thanks a million Saurabh. Have done it and feels good. Will definitely make it a practice

[@harshidadawda733]

Thank you Saurabh for posting this miraculous vedio. I am 75. The most encouraging words were .do with a smile. God bless you and wish you do more and more progress in life.

[@pramodchandrashete1390]

मैंने सात दिन हररोज यह एक्सरसाईज किये मुझे बहोत राहत मिली मेरे घ घुटनों का दर्द कम हो गया धन्यवाद

[@srabanibasak2641]

Thank you Saurabh. Your exercises are amazing and very helpful. I am finding its benefits.👍👍👍

[@meeraananda4712]

Thank you for the best exercise for relieving knee pain.❤💐

[@ritujain9428]

After one week of doing this set of excercises. My pain in my both knees has disappeared. You have saved my time and energy going to a Physiotherapist👏

[@pratibhajain7207]

Omg! Truly amazing....I saw this video last week only n following it....I m feeling much much better😊😊😊😊😊😊😊😊....Thanks a lot....And will continue regularly 👍👍👍👍👍... The way u speak, explain....What to say...Finding short of words to appreciate...Just speechless

[@user-ow1gh4yk8x]

Saurabh Sir Thanks a lot for all your explanation. God Bless You!

[@maryamjuzer3762]

Good Morning Thankyou Saurabh .Today is my 6 th day. I am feeling better. I have bow legs.which developed in my late 40s. I am sure these exeecises will help me

[@sabita6753]

Excellent 👏👍can see the results faster! Thankyou so much 🙏

[@kabitamohanty9154]

Thanks Saurabh, God bless you.

[@user-fk9fs7uo6s]

Paise to log bahut kma late hai pr sir aap duaye kma rahe ho God bless you always with good health nd happiness

[@ritusaini3918]

Your way of teaching is amazing, me and my husband follow you religiously

[@njush369]

I'm 53 , Truly speaking the combo of exercises are very much effective. And after following them for min. 7 days I'm feeling very light though winter is there . Sending my gratitude to you Saurabh. Thank you Thank you Thank you Tha

[@pushpapatil7896]

Thank you very much Saurabh iam suffering from knee pain but I can't bent

[@ThulasiNuthalapati-wi5bh]

Thanq sir