Try: Warrior II Pose

Why: This pose strengthens the vastus medialis, the area of the quad muscle that extends the knee. With proper form and practice, Warrior II keeps knees aligned and pain-free.

Place your feet wide apart, extending your arms out to either side. Turn your left foot in about 30 degrees and your right leg out 90 degrees. Keep your torso upright as you bend your right knee. Make sure your knee does not go beyond your ankle and toes. Keep the shin vertical while bringing your right thigh parallel to the floor, so the leg is bent at a right angle. Make sure your knee is above your second toe and don't let the thigh of your bent leg turn inward. Turn your head to look out over your right fingertips and hold for five breaths. Return to center, shift your weight to the opposite side and repeat.