 So as we age older we have problems with the knee joints. This is mainly due to obesity as well as aging factor. So what happens here is the fluid between the knee bones gets reduced and the rubbing of the bones results in osteoarthritis which is the main cause of knee pain or the symptoms of osteoarthritis. So one can reduce this knee pain by doing knee strengthening exercises. Even the grade one or two osteoarthritis people can practice the same exercises and have better results. The fruits which are rich in vitamin C like pineapple, orange, musambi, avocado, guava also helpful to reduce the inflammation in the body. Along with this you have to add plenty of fluids in your diet. Specially these joints see knee joints, ankle joints, hip joints, shoulder joints, even the wrist joints all these joints some movement is very very important. If your movement is less then the problem will start. That is what the loosening techniques or the Chalana Kriyas what we teach they will help us to relieve the pain. So in all joints even if you are sitting in the office keep doing some movements. So even sitting in the house watching TV giving movement to your body or your joints that will help to relieve the pain. Let us do some yogic technique for knee pain to strengthen our knee joints to relieve the pain from the knees. The very simple techniques first one bring your legs forward right leg forward right to stretch it forward your foot and back. If you can't stand alone you can take the ball support or any other support but try to stretch your foot forward and backward forward and backward forward backward you can do this for about five to ten counts then left right left right left right after that let us rotate one rotation two three four five six anticlockwise one three four five and six relax let us repeat for the left leg also so left leg forward stretch forward backward forward backward practice as much as you can then so compulsory you have to stretch maximum like just use some movement less more than sufficient now left right left right left right slowly you can do after this let us rotate one two while doing this you can feel the nerve system in the legs they are stretching maximum and give relief no anticlockwise come back slowly relax after this let's go to knees rotation bend your knees like this hold them by hands give slow moment rotation from right side do it very slowly if you are well knee bend advice then slowly anticlockwise rotation when you're doing this your mind on your knees slowly slow down the practice and relax keep your legs apart raise your hands up slowly bend your knees and as you're sitting in the chair come up repeat go down down take this for four to five times and relax any technique after each technique we must relax when we are doing practices for our knees let us relax our knees when we are doing it to back let us relax our back now let us practice Jhanu Shri Shasana sit with your back straight fold your right leg and place it at the joining of your thigh lift both the hands up straighten your back and bend forward bend as much as you can if possible hold your feet do not bend the knee keep your legs straight stay in it for two to three times come slowly relax your hand stretch your legs relax repeat this on the left side fold your left leg place it at the joining of your thigh stretch your hands up straighten your back bend forward bend as much as you can if possible try to hold your feet do not bend the knee keep your legs straight try to stay there for two to three times breathe normally relax and come up come slowly bring your hands down stretch your left leg relax to reduce the knees pain or pressure from the knees let down near the wall and rest your legs to wall both the legs one by one with the support of your food there is no weight on your legs especially on your knees remain this position for minimum five to six minutes maximum whatever you can slowly bring them back one by one and relax