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😊

[@indirachaudhary8001]

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

[@pratibhajain5777]

I am 66 years old beta . Tumhare knee wale vdo roz tumhare sath karti hu god bless yu 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

[@reshmehta254]

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

[@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

[@user-cw5nn1ud3g]

आप गुरूजी बोहोत अछा योगा सिखाते हैं। धन्यवाद्

[@vishnudeosingh4076]

I m 72 years old and suffering from both knee joints pain since 5-6 years back. I followed this exercise since last two months. I can say that i am much better now than before. pl do this exercise and get sure relief from knee joints pain

[@DevammaDevi-cq9rw]

Back pain exercises pls tell me sir

[@chhayasharma1678]

Felt immediate pain relief..thanks a lot sir

[@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

[@MrBharathirajesh]

Amazing God bless you

[@renudhakar3766]

Thank you so much, very well explained Saurabh

[@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]

😢

[@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

[@smitakhanolkar]

I can do all 7 exercises. But the one in which you do partial dhanurasan i am unable to fold the leg backward. What can be done. I am 80 and had been asked by dr to undergo knee replacement. I will definitely try this for 7 days. Thank you.

[@rajgurumanorama5087]

I'm 74yrs from Orissa.I have watched many yoga videos but yours is awesome .I fell in love with yr way of teaching with charming smile. God bless you beta.I will surely follow . All your videos r sooooo good .

[@rkgeetha8437]

Stay blessed Saurabh ji

[@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

[@PankajPatel-tx7sl]

This is the best exercise for knee pain Thank you 🙏

[@lakshmikulkarni8286]

❤❤ 24:06 😂😂😂🎉🎉🎉

[@sunitapoddar918]

Hii Sourav, Apko kitne logon ka ashirwad mil raha hai.❤❤

[@ibopishaklaishram6087]

Very good exercise, thank you🤳🙏🙏🙏

[@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

[@kavitatalreja9266]

Thanks Saurabh. God Bless You

[@hemlatakulkarni8641]

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

[@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

[@vedam1792]

I am unable to stand on my toes not more than 4 counts. Can I hold something and then do this?

[@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.

[@manjuwasdev4586]

Bahut achhi excercise thi. Bahut relief mila. Thank you. God bless you❤

[@neelamkathuria8380]

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

[@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

[@Jyotipatilvloggs]

Thanku sir

[@kabitamohanty9154]

Thanks Saurabh, God bless you.

[@sarlala]

Thank you and God bless you Saurabh...sarla

[@poojabansal5225]

Thank you for this wonderful session God bless you

[@padmadeshmukh365]

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

[@sheelagondi9824]

Tq so much for sending this video....God bless you...

[@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

[@saritasaxena1243]

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

[@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

[@kumudpandey2848]

V NYC Saurabh God bless you always

[@padmajap8865]

Iam 59 years old 2 years iam suffering from knee pains Thank You for your exercise 🙏

[@santoshpareek5040]

पहले दिन में ही बहुत फायदा हो गया बहुत बहुत धन्यवाद मैं बहुत परेशान थी

[@sunitinavlekar2830]

Excellent guidance

[@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.

[@yamini9555]

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

[@vidyaphadke4199]

Thank u Saurabh for ur valuable exercises !

[@neerugandhi75]

Amazing experience... thank you so much 😊

[@lakshmiprakash9708]

Namaste sir iam attending your free yoga class.morning 6.30 batch this video helped me to do the yoga.beacuse I have knee pain.thank you sir I got u r free class to attend 😊

[@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 😊 🎉

[@zsk1963]

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

[@usharamachandran1798]

Thank ypu so much🙏 try to do regularly 🙏

[@kasthuriraj8947]

Excellent teaching . Thanks to you

[@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

[@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😊

[@renukapawar1309]

Thank you so much ❤You are so positive and motivating! God bless you

[@mariamarchon2951]

Exercise we'll explained. Thank you so much.God bless you

[@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 ❤❤

[@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

[@rajgaur2803]

थैंक्स सौरभ पुत्तर God bless you

[@sabita6753]

Thankyou so much Habuild 🙏 I have been doing knee exercise for 7 days as I had pain in my right knee ! And quite satisfied with the results as I am getting better gradually! Have joined your 21 days yoga challenge which I have decided to continue for regular daily yoga . Thankyou 🙏

[@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 :)

[@nanikikahaniyanbyanjana6294]

Hi, I have done these stretching & strengthening exercise for 2 days, and can't believe that I have experienced such a pain relief.. Thank you soooo much.. ❤❤

[@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 .

[@sumansharma8064]

Adorable n very sweet way of teaching yoga.God bless you saurabh.

[@madhavipandit2916]

I am suffering from knee pain. After joining your class feel so relaxed. Thank you so much for your help. 😊😊

[@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

[@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:)

[@roopathomas330]

Love your exercises, thanks.

[@abhihitawat1781]

Thank you for this wonderful session..

[@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

[@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.

[@vasudhachikate1438]

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

[@dimplethomas3551]

Thank you beta....it works.....god bless u 😊

[@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.🙏🙏

[@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

[@kishanpattani8861]

Good revision.😂

[@kasthuriraj8947]

Absolutely true. I too have experienced this .🙏

[@peeyushvasishtha5699]

Great🙏🏻🙏🏻🙏🏻loved your session. Thx sir

[@HufrishBhamgara]

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

[@user-yn8lr7xm9t]

Very nice ❤

[@tejinderkaur6194]

Good morning sir thanks so much i have pain in my knees god bless you always

[@neelamsane7524]

🙏🙏🙏👍

[@dixitamehta1107]

Thank you 👍

[@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 :)

[@marykurian3750]

​@@saurabhbothraTrying the leg exercises but pain doesn't permit much. Thank you so much.

[@patluriaruna8536]

I am 77. Tnq so much 6th little difficult

[@neetikakamboj6171]

Mere knee me 1 year phle injury hui thi ab bhi dukhan rhti h kya m ye exercises kr skti hu

[@dhanalakshmimakkapati1365]

Yes I have joined

[@alpnagupta7860]

Thanks Saurabh . God bless u

[@babywasu5815]

Thanks Saurabhi jee , thanks is a very little word for your unconditional efforts to teach us.

[@kamalsalve7720]

मै 75 साल की हुं मुझे आपका योगा सिखाना बहुत अच्छा लगता है

[@MousumiKerr]

Thank you Saurav. I have massive knee pain. I must do it every day❤

[@umasuresh2347]

I started doing this today. Thank you

[@visalaprasad4603]

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

[@pushpajindal5233]

Wonderful exercises... Thnx beta

[@FarahAgha]

This is amazing. I have searched many post running stretch videos. They were nice helpful. But these exercises made me more relaxed Thank you

[@sandhyasaxena8218]

Very useful video which includes each n every part of leg

[@sushamamokashi7618]

Thank you very much for sharing this knee related video which will very much helpful for me.God bless you with lots of happiness and good health.🙏🙏🙏

[@urmilashastri7808]

Jay Shri Krishna bhaiya &all Yoga team khub khub Abhinandan Ashirvad 🎉🎉🎉👍

[@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

[@sanjivanihonkhande5701]

Thankyou so much. God bless u

[@maltisuri7207]

Will do them from today and give feedback after a week. God bless u

[@seemakanwar829]

Very useful, Thank you so much

[@Meenakshi-vj1xy]

Thank you Saurabh ji. God bless you.

[@kundahardikar6426]

आप बहोत अच्छी तरहसे सिखाते है।बहोत अच्छा लगता है।

[@jyotigoswami9260]

Really benificial will do definitely

[@geethagogu8733]

Just started,and will continue

[@harpalmatharu5984]

Thank you so very much for this vedeo ❤

[@sophiavarkeyvarkey5095]

Thank you for all the useful information God bless you.

[@anandjayalakshmi9026]

God bless you abundantly....

[@manukotian9829]

Thankyou very much God bless you

[@jyotisurve4991]

Aapne बहुत khubsuratise btaya है dilse shukriya God bless u

[@anilrastogi7777]

Saurabh ji nice exercise for knee

[@RajaniAnand-by5om]

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

[@aartinikam527]

Dhanyawad sir bahot achha laga....

[@user-tm1dz8zx9x]

I am following it. I am sure the results will be wonderful

[@1Minta]

Thank you Saurabh,God bless you ❤

[@nirmalgarcha5798]

Thank you God bless you

[@jyotimalushte787]

Thanku for wonderful sessions