Lie on your back both legs extended. Childs Pose Balasana This is a gentle knee stretch that can be intensified the closer you can move your bottom toward your heels. Woman Relax In Hatha Yoga Asana Balasana Child Pose Yoga Asanas Hatha Yoga Asana Keep in mind that the deeper the bend in the knee the higher the chance of pain so you may not have a perfect crossed leg look. Yoga Child Pose Knee Pain . In Balasana try having the student come onto their back and with hands behind thighs up by their knees draw the thighs toward their torso. Place any cushion or blanket underneath the buttocks on top of the heels. If you experience knee pain and are unable to perform the pose to the full extent place a rolled yoga mat or towel between your thighs and calves. Yoga is actually very beneficial to those who suffer from weak knees or pain in their knees. Inhale and bend your right knee towards your chest. For minor knee pain regular yoga practice can also drive away from the problem