August 15, 2025 • 13 mins
She was told she’d need a knee replacement by 50.
She couldn’t walk her dog.
She winced getting out of bed.
And she was done with painkillers.
But instead of going under the knife — she tried yoga.
Not the intense, Instagram-perfect kind.
But a simple, mindful routine designed to heal — not hurt — her joints.
In this powerful episode, we reveal the exact 10-minute yoga sequence that helped one woman go from chronic knee pain to walking, bending, and even hiking — naturally, safely, and without surgery.
And guiding us through every move is Dr. Soha, physician and holistic movement therapist, who breaks down: ✅ Why most knee pain isn’t just "wear and tear" — it’s often weakness, imbalance, and inflammation
✅ The 5 key poses that rebuild joint support and improve mobility (with modifications for all levels)
✅ How breath and mindfulness double the healing effect
✅ The one mistake people make that makes knee pain worse (and how to avoid it)
This isn’t a miracle. It’s movement as medicine.
Whether you're dealing with arthritis, old sports injuries, or just age-related stiffness, this episode is your step-by-step guide to moving freely again — gently, safely, and on your own terms.
🎧 Press play, follow along, and discover how a few minutes a day could change the way your knees feel — for good.
Your body wants to heal.
_____________________________________________________________________________
Theraputic Session by [Dr.Soha] "She Fixed Her Knee Pain Without Surgery — Here’s the Yoga Routine She Used"
Produced by [Team Relaxire]
Special thanks to [All our listeners on all platforms]
For collabs & partnerships: therelaxire@gmail.com | All rights reserved
She couldn’t walk her dog.
She winced getting out of bed.
And she was done with painkillers.
But instead of going under the knife — she tried yoga.
Not the intense, Instagram-perfect kind.
But a simple, mindful routine designed to heal — not hurt — her joints.
In this powerful episode, we reveal the exact 10-minute yoga sequence that helped one woman go from chronic knee pain to walking, bending, and even hiking — naturally, safely, and without surgery.
And guiding us through every move is Dr. Soha, physician and holistic movement therapist, who breaks down: ✅ Why most knee pain isn’t just "wear and tear" — it’s often weakness, imbalance, and inflammation
✅ The 5 key poses that rebuild joint support and improve mobility (with modifications for all levels)
✅ How breath and mindfulness double the healing effect
✅ The one mistake people make that makes knee pain worse (and how to avoid it)
This isn’t a miracle. It’s movement as medicine.
Whether you're dealing with arthritis, old sports injuries, or just age-related stiffness, this episode is your step-by-step guide to moving freely again — gently, safely, and on your own terms.
🎧 Press play, follow along, and discover how a few minutes a day could change the way your knees feel — for good.
Your body wants to heal.
_____________________________________________________________________________
Theraputic Session by [Dr.Soha] "She Fixed Her Knee Pain Without Surgery — Here’s the Yoga Routine She Used"
Produced by [Team Relaxire]
Special thanks to [All our listeners on all platforms]
For collabs & partnerships: therelaxire@gmail.com | All rights reserved
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:07):
Hello, and a very warm welcome to all of you,
and relax the podcast and I'm your friend, your.
Speaker 2 (00:11):
Whole stocking coach.
Speaker 1 (00:13):
So on, how are your beautiful people and how life
is treating you? Hopefully everybody is doing fine.
Speaker 2 (00:19):
And have you got this? You're okay? You are okay.
Speaker 1 (00:24):
Now today I'm going to tell you something quite interesting
as usual, and I've been telling you that how you
can remove your need pain and that too by adopting
very simple poses of your go which could really strengthen
your knees and can help you with your new problem.
(00:50):
First of all, you need to know that your needs
are complex, and those are very incredible, really important joints
in our bodies. They help us do everything in life.
And if the legs are not strong, then we are
not able to do anything and we're in our legs.
(01:13):
Our knees play the very important major role. In addition
to holding us upright and carrying us through the world,
they also help absorbi shock from everyday movement, like a
sponge which we receive because of walking, which is running,
(01:37):
jumping or moving right.
Speaker 2 (01:41):
And when we practice several poses of yoga. What these
poses do.
Speaker 1 (01:48):
For us they maintain the health of our knee joints,
which are very critical for our health and to have
a healthy body so our mind can remain healthy too.
So if you are experiencing me pain, simple exercises can
(02:09):
help your strengthen the muscles around you nise, including your
hamstrings and your abductors and calfs and educators. Whenever you
are performing any exercise maybe yoga or anything else, you
(02:32):
need to enjoy your safety first. Warming up exercises are
a must. And if you're doing it with your teacher
a session perhaps a virtual one or one on one
or a group session, that is even good because then
(02:53):
you have a teacher by your side who is teaching
you minute by minute.
Speaker 2 (02:59):
Okay, And then.
Speaker 1 (03:01):
Before starting any exercise you should research about that very exercise.
That too thoughally research firm from different sort of platforms
to get the optimal information and then if it is helping,
(03:23):
try it. And it's better to consult professional first before
starting any exercise if you're facing any joint pain or
need pain, because your physical therapists can help you in
this regard. One more thing is that never force anything
(03:45):
on you and still little habits. Okay, do it for
a few minutes, then extend the time and then extend
it more. Listen to your body and don't over do
anything otherwise you'll feel burn up. One more thing is
(04:07):
that you shoul't try to achieve every post to perfection.
If you are unable to do something fully, then do
it halfway, but do it, do it in your own style,
and don't put too much pressure on your knee joins. Now,
(04:29):
are you still with me? Shall I now move to
yoga poses which can give you relief? Okay, okay, so
HEYI I explain at least four to five yoga poses
which can give you relief if you are suffering from
knee pin because they are going to give your muscles
(04:53):
a stratch, your hamstrings a stratch and will strengthen the
muscles surrounding your knee joints. But do every exercise consciously,
mindfully because life is very shocked and you don't want
to live this life in pain. Right, So, mobility exercises
(05:17):
are very good, but you should take care while doing
anything or adopting any exercise, because first of all, you
need to prepare your body, listen to your body what
it is saying, and then started. It's better to start
(05:38):
any exercise in a guided environment. Right, Okay.
Speaker 2 (05:45):
The first pose is that you can.
Speaker 1 (05:52):
Bend your legs while you're standing and you can offend
them gradually and like this, it will strengthen the abductors
on the outer hip side of yours and the median
(06:13):
glue chairs they'll be stronger too. Now, why abductors Because
abductors they play a key role in supporting the needs,
and if they're weak, they allow your needs to collapse.
So be cautious bending they're standing knee in a pose
(06:40):
like you are standing, and stabilizing your pelvis alongside will
strengthen the muscles around your pelvis and knees.
Speaker 2 (06:51):
Second, a posture could be.
Speaker 1 (06:56):
That you can sit on the floor, and then why
the angle seated forward bend could be performed.
Speaker 2 (07:07):
Now, this way.
Speaker 1 (07:09):
Your muscles will get tired, they'll pull the knees inward
and you won't strain them extra Right, you can sit
straight in this post with your fingers on the floor,
or walk your hands forward as you are trying to
cartch something and give yourself an intense stretch. And this
(07:32):
is sound. The sneak pain off your will be released.
And if you don't want to do this wide angle
seated forward bend. What can you do? Spots are good,
just to try them. This is the third tip as
the fourteen.
Speaker 2 (07:52):
What can you do? If you know you can raise.
Speaker 1 (07:55):
Your arms, extend them upwards, and then you know extend forward.
Your body must go forward at this very age, you
know a classic still. It works like magic and it
really strengthens your front leg muscles and a key muscle
(08:19):
grope that's supposed to knee joints that is also strengthened
through this very pose. When you're partisans a week, it
can hurt the functionality of your niece. So tilting you
just forward and having your hands up in a high
(08:43):
lynch pose to create a line I diagnosle line from
your back leg all the way to your head and
keeping your arms alongside your head or sweeping them alongside
your thighs with.
Speaker 2 (09:00):
Your palms facing the mat is a very good post
for you. So you can try that.
Speaker 1 (09:09):
And yet another thing can be as a fact, a
low ledge.
Speaker 2 (09:15):
You can do it.
Speaker 1 (09:17):
If you can do a high ledge, then how about
doing a low ledge. It will help release the extra
pressure from your knees. It will help release the tighter
quorticans and it will be good for adults. And also
(09:41):
it will give a goll to your knee joints and
you can also have to stress them through a modified
bridge post. And this is always something which people like
because this is comfortable and they can easily do that,
perform that course. Even people who are in a senior age,
(10:03):
they can perform all these processes easily. And once you
make yoga ahead, bet what will be habitually? You'll train
your body to cooperate with you because you can build
your muscles in any point of.
Speaker 2 (10:24):
Life. Yes, no age bar is there.
Speaker 1 (10:28):
It's just a mental bar which is there for you
and which is entering you from building your muscles at
any age. So don't let it be this way. Get
out of it and live lifefully. Okay, you can stay
it even if you are one hundred years old. It
(10:49):
may sound cliche, it may sound too far fashioned idea,
but it's not. See the people in Japan, how they work,
How they have lengthy lifespans up to one hundred or
even more and they're still functional. Why because they are
doing exercises, different sort of exercises. They're having a healthy lifestyle.
(11:12):
Their food is bad, okay, their life choices are good.
And they are focused on themselves, their health and.
Speaker 2 (11:24):
Their mindset is good.
Speaker 1 (11:28):
If there is less burden on you and you're living
your life mindfully, then your health is going to prosper
and your mental health will never leave your side. And
then you've got these two things with you, health and
mental health. Then trust me, you're the richest person.
Speaker 2 (11:52):
Of the world. And how we age, it's up to us.
Speaker 1 (11:57):
Some people they age very gracefully, you know, and as
some they be lazy in the later years of life
when they should be more energetic and.
Speaker 2 (12:15):
More like function them.
Speaker 1 (12:18):
Because our body is not made in such a way
that we sit all day like couch potet. We have
to do exercise every thirty minutes, even two minutes of
exercise every thirty minutes of any kind. It can help
us to help prevent many diseases and it will eliminate
(12:44):
the mental pressure from us. Okay, so try this, and
if you have got parents and grandparents, then share this
with them too so they can read the benefit of
this thing.
Speaker 2 (13:00):
In senior age.
Speaker 1 (13:01):
If we are not functional enough, then what's the point
of living. We should be able to do whatever we
want to do in life until the very end, and
this should be your aim. So stay mindful, stay awhere,
keep in praying, believe in God, have faith that all
will be okay, and take the necessary help and necessary
(13:25):
medical attention if required, and that would be if you
really need it. And you've got to take care of
yourself daily. It's a constant job to take care of
yourself while you are taking care of everybody else.
Speaker 2 (13:41):
Okay, you've been listening to your relaxed podcasts
Speaker 1 (13:45):
And I'm your friend in health stocking college, so like
for now, I once
Hello, and a very warm welcome to all of you,
and relax the podcast and I'm your friend, your.
Speaker 2 (00:11):
Whole stocking coach.
Speaker 1 (00:13):
So on, how are your beautiful people and how life
is treating you? Hopefully everybody is doing fine.
Speaker 2 (00:19):
And have you got this? You're okay? You are okay.
Speaker 1 (00:24):
Now today I'm going to tell you something quite interesting
as usual, and I've been telling you that how you
can remove your need pain and that too by adopting
very simple poses of your go which could really strengthen
your knees and can help you with your new problem.
(00:50):
First of all, you need to know that your needs
are complex, and those are very incredible, really important joints
in our bodies. They help us do everything in life.
And if the legs are not strong, then we are
not able to do anything and we're in our legs.
(01:13):
Our knees play the very important major role. In addition
to holding us upright and carrying us through the world,
they also help absorbi shock from everyday movement, like a
sponge which we receive because of walking, which is running,
(01:37):
jumping or moving right.
Speaker 2 (01:41):
And when we practice several poses of yoga. What these
poses do.
Speaker 1 (01:48):
For us they maintain the health of our knee joints,
which are very critical for our health and to have
a healthy body so our mind can remain healthy too.
So if you are experiencing me pain, simple exercises can
(02:09):
help your strengthen the muscles around you nise, including your
hamstrings and your abductors and calfs and educators. Whenever you
are performing any exercise maybe yoga or anything else, you
(02:32):
need to enjoy your safety first. Warming up exercises are
a must. And if you're doing it with your teacher
a session perhaps a virtual one or one on one
or a group session, that is even good because then
(02:53):
you have a teacher by your side who is teaching
you minute by minute.
Speaker 2 (02:59):
Okay, And then.
Speaker 1 (03:01):
Before starting any exercise you should research about that very exercise.
That too thoughally research firm from different sort of platforms
to get the optimal information and then if it is helping,
(03:23):
try it. And it's better to consult professional first before
starting any exercise if you're facing any joint pain or
need pain, because your physical therapists can help you in
this regard. One more thing is that never force anything
(03:45):
on you and still little habits. Okay, do it for
a few minutes, then extend the time and then extend
it more. Listen to your body and don't over do
anything otherwise you'll feel burn up. One more thing is
(04:07):
that you shoul't try to achieve every post to perfection.
If you are unable to do something fully, then do
it halfway, but do it, do it in your own style,
and don't put too much pressure on your knee joins. Now,
(04:29):
are you still with me? Shall I now move to
yoga poses which can give you relief? Okay, okay, so
HEYI I explain at least four to five yoga poses
which can give you relief if you are suffering from
knee pin because they are going to give your muscles
(04:53):
a stratch, your hamstrings a stratch and will strengthen the
muscles surrounding your knee joints. But do every exercise consciously,
mindfully because life is very shocked and you don't want
to live this life in pain. Right, So, mobility exercises
(05:17):
are very good, but you should take care while doing
anything or adopting any exercise, because first of all, you
need to prepare your body, listen to your body what
it is saying, and then started. It's better to start
(05:38):
any exercise in a guided environment. Right, Okay.
Speaker 2 (05:45):
The first pose is that you can.
Speaker 1 (05:52):
Bend your legs while you're standing and you can offend
them gradually and like this, it will strengthen the abductors
on the outer hip side of yours and the median
(06:13):
glue chairs they'll be stronger too. Now, why abductors Because
abductors they play a key role in supporting the needs,
and if they're weak, they allow your needs to collapse.
So be cautious bending they're standing knee in a pose
(06:40):
like you are standing, and stabilizing your pelvis alongside will
strengthen the muscles around your pelvis and knees.
Speaker 2 (06:51):
Second, a posture could be.
Speaker 1 (06:56):
That you can sit on the floor, and then why
the angle seated forward bend could be performed.
Speaker 2 (07:07):
Now, this way.
Speaker 1 (07:09):
Your muscles will get tired, they'll pull the knees inward
and you won't strain them extra Right, you can sit
straight in this post with your fingers on the floor,
or walk your hands forward as you are trying to
cartch something and give yourself an intense stretch. And this
(07:32):
is sound. The sneak pain off your will be released.
And if you don't want to do this wide angle
seated forward bend. What can you do? Spots are good,
just to try them. This is the third tip as
the fourteen.
Speaker 2 (07:52):
What can you do? If you know you can raise.
Speaker 1 (07:55):
Your arms, extend them upwards, and then you know extend forward.
Your body must go forward at this very age, you
know a classic still. It works like magic and it
really strengthens your front leg muscles and a key muscle
(08:19):
grope that's supposed to knee joints that is also strengthened
through this very pose. When you're partisans a week, it
can hurt the functionality of your niece. So tilting you
just forward and having your hands up in a high
(08:43):
lynch pose to create a line I diagnosle line from
your back leg all the way to your head and
keeping your arms alongside your head or sweeping them alongside
your thighs with.
Speaker 2 (09:00):
Your palms facing the mat is a very good post
for you. So you can try that.
Speaker 1 (09:09):
And yet another thing can be as a fact, a
low ledge.
Speaker 2 (09:15):
You can do it.
Speaker 1 (09:17):
If you can do a high ledge, then how about
doing a low ledge. It will help release the extra
pressure from your knees. It will help release the tighter
quorticans and it will be good for adults. And also
(09:41):
it will give a goll to your knee joints and
you can also have to stress them through a modified
bridge post. And this is always something which people like
because this is comfortable and they can easily do that,
perform that course. Even people who are in a senior age,
(10:03):
they can perform all these processes easily. And once you
make yoga ahead, bet what will be habitually? You'll train
your body to cooperate with you because you can build
your muscles in any point of.
Speaker 2 (10:24):
Life. Yes, no age bar is there.
Speaker 1 (10:28):
It's just a mental bar which is there for you
and which is entering you from building your muscles at
any age. So don't let it be this way. Get
out of it and live lifefully. Okay, you can stay
it even if you are one hundred years old. It
(10:49):
may sound cliche, it may sound too far fashioned idea,
but it's not. See the people in Japan, how they work,
How they have lengthy lifespans up to one hundred or
even more and they're still functional. Why because they are
doing exercises, different sort of exercises. They're having a healthy lifestyle.
(11:12):
Their food is bad, okay, their life choices are good.
And they are focused on themselves, their health and.
Speaker 2 (11:24):
Their mindset is good.
Speaker 1 (11:28):
If there is less burden on you and you're living
your life mindfully, then your health is going to prosper
and your mental health will never leave your side. And
then you've got these two things with you, health and
mental health. Then trust me, you're the richest person.
Speaker 2 (11:52):
Of the world. And how we age, it's up to us.
Speaker 1 (11:57):
Some people they age very gracefully, you know, and as
some they be lazy in the later years of life
when they should be more energetic and.
Speaker 2 (12:15):
More like function them.
Speaker 1 (12:18):
Because our body is not made in such a way
that we sit all day like couch potet. We have
to do exercise every thirty minutes, even two minutes of
exercise every thirty minutes of any kind. It can help
us to help prevent many diseases and it will eliminate
(12:44):
the mental pressure from us. Okay, so try this, and
if you have got parents and grandparents, then share this
with them too so they can read the benefit of
this thing.
Speaker 2 (13:00):
In senior age.
Speaker 1 (13:01):
If we are not functional enough, then what's the point
of living. We should be able to do whatever we
want to do in life until the very end, and
this should be your aim. So stay mindful, stay awhere,
keep in praying, believe in God, have faith that all
will be okay, and take the necessary help and necessary
(13:25):
medical attention if required, and that would be if you
really need it. And you've got to take care of
yourself daily. It's a constant job to take care of
yourself while you are taking care of everybody else.
Speaker 2 (13:41):
Okay, you've been listening to your relaxed podcasts
Speaker 1 (13:45):
And I'm your friend in health stocking college, so like
for now, I once
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