Whether you are an athlete who is trying to recover from an injury, an office worker struggling with the pains of inactive life, or an elderly person suffering from joint pain due to age, yoga offers a subtle, yet powerful means of regaining flexibility while reducing pain. While consistent practice will allow you to develop flexibility, strengthen key supporting muscles, and stabilize your knee joint for more comprehensive support.

Knee pain can arise due to an injury, overuse, or just the aging process. Doing yoga helps work through the cause of knee discomfort through strengthening the muscles and stability in the joint. Most standing postures, for example, engage the quadriceps, hamstrings, and calf muscles all at once, which can work together to help support the knee joint. Still, not all poses are accessible to those suffering from knee pain-many require adaptations for safety and comfort.

Essential Tips Before You Start

If you’re new to yoga or resuming practice after a break, ease into the movements gradually. Prioritize consistency over intensity and avoid poses that may strain the knee joint. Using props like blocks or bolsters can also make certain poses more accessible.

Given below are seven yoga poses that may be highly beneficial for knee pain, along with modifications for safe practice. .

1. Triangle Pose (Trikonasana)

This stretches the legs, strengthens the muscles around knees, and promotes better balance.

• Stand with your feet 2 to 3 feet apart.
• Turn your right foot out 90 degrees and your left foot slightly inward.
• Extend your arms parallel to the floor.
• Hinge sideways at the waist, placing your right hand on your shin or the floor.
• Look up at your left hand if comfortable.
• Hold for 5 breaths on each side.

2. Tree Pose (Vrikshasana)

Tree Pose improves balance and strengthens the muscles of the legs, including those that support the knee.

• Begin in Mountain Pose with your spine neutral.
• Place your right foot on your ankle, shin, or inner thigh (not on the knee).
• Fold forward, bringing your arms to your heart center or overhead.
• Bring your knees together and drop your head. Hold for 5 to 10 breaths before releasing and repeating on the other side.

Tip- Use a wall for balance if needed.

3. Seated Spinal Twist (Ardha Matsyendrasana)

This gentle twist relieves tension in the lower back and hips, which can indirectly ease knee pain.

- Sit cross-legged with an elongated spine. -

- Place your left hand on your right knee and your right hand behind you. -

- Inhale to elongate your spine and exhale to twist lightly. -

- Hold for 3 to 5 breaths and then switch sides.

Tip- Sit on a folded blanket to elevate your hips for comfort.

4. Seated Forward Fold (Paschimottanasana)

This pose stretches the hamstrings and calves while relaxing the mind.

- Sit with your legs extended.

- Inhale to lengthen your spine and exhale to fold forward from your hips.

- Touch your feet or shins without arching in your back. .

- Hold for 3 to 5 breaths.

Tip- Take a strap across your feet to aid the stretch.

5. Reclined Hand-to-Foot Pose (Supta Padangusthasana)

This is a hamstrings stretch that also strengthens the legs but does not stress the knees.

- Lie on your back with the left leg extended and the right knee bent.

- Use a strap around the right foot to gently pull your leg toward the ceiling.

- Hold for 3 to 5 breaths and repeat on the other side.

Tip- Bend the bottom knee if you feel lower back discomfort.

6. Prasarita Padottanasana: Standing Wide-Legged Forward Fold

This asana stretches the calves and hamstrings and also engages the legs muscles to reduce some of the tightness around your knees.

• Stand with feet 3-5 feet wide apart.
• You will hinge your body forward using your hips by keeping your torso straight.
• Touch your hands into the floor using blocks if there is not much space.
• Hold for 3 to 5 breaths.

Tip- Keep a slight bend in your knees if your hamstrings feel tight.

7. Warrior II (Virabhadrasana II)

This pose strengthens the quadriceps, which play a crucial role in stabilizing the knee joint.

- Stand with your feet wide apart.

- Turn your left foot out 90 degrees and bend your front knee.

- Extend your arms parallel to the ground.

- Hold for 5 to 10 breaths before switching sides.

Tip- Avoid bending the front knee beyond 90 degrees.

Yoga Poses to Avoid

Deep Knee Bends: Styles such as Garland Pose (Malasana), or Hero's Pose (Virasana), may cause potential strain on knees and should, therefore, not be practiced

Knee-Bearing Poses: Avoiding poses like Camel Pose (Ustrasana), or Crescent Lunge (Anjaneyasana) causes pain.

Tips To Practice Yoga Safely With A Knee Pain

• Use Blocks, Bolster, and strap to support their bodies.
• The right place for positioning it would reduce their weight on an even basis reducing strain.
Avoid or adjust poses that are painful.

Yoga is a process of gradual building of strength and flexibility.

Ananda Lewis, celebrated TV host known for her authenticity and warmth, passed away at 52 after a long and brave battle with breast cancer. Once a beloved face on BET’s Teen Summit and MTV’s Total Request Live, she used her platform to engage young audiences with pressing social issues and celebrity interviews that left a mark.

A Powerful Presence on Screen

Lewis first came into the spotlight through BET’s Teen Summit, where she led candid conversations on challenges facing Black youth. Her interviews with figures like Kobe Bryant, Tupac Shakur, and Hillary Clinton earned her critical acclaim, including an NAACP Image Award.

In 1997, she joined MTV, becoming a key voice on MTV Live, Hot Zone, and TRL. Though her move sparked criticism, she remained unapologetic. “Growth is necessary,” she told the Associated Press. “You’ve got to get out there and live your life.”

She later launched The Ananda Lewis Show in 2001, a daytime talk show aimed at real conversations, even if it followed a familiar format. The show lasted one season, but Lewis remained a powerful presence, later joining The Insider as a correspondent.

Breast Cancer Journey That She Shared With The World

In 2020, Lewis revealed that she had been living with stage 3 breast cancer since 2018—later advancing to stage 4. Her diagnosis came after years of ignoring persistent inflammation linked to mastitis from breastfeeding. A lump discovered in her right breast led to a biopsy, confirming it was invasive carcinoma.

Instead of following a conventional medical path, Lewis chose alternative treatments. “I wanted to understand why my body created cancer and how to change the terrain,” she explained. She focused on diet changes, stress management, detoxing, and holistic therapies like high-dose vitamin C, acupuncture, and cryoablation.

A Different Kind of Battle

Lewis moved to Arizona in 2020 for 16 weeks of intensive integrative treatment. Her cancer reduced from stage 3 to 2 and was no longer in her lymph nodes. But the journey wasn’t without hardship—financial struggles and insurance lapses made consistent treatment difficult.

In early 2023, a scan showed the tumor had grown slightly, but it had not spread. She underwent electrical ablation in Mexico, which unfortunately didn’t succeed. By October 2023, a PET scan confirmed the cancer had advanced to stage 4. Still, Lewis continued treatment and saw significant improvement by January 2024.

Lewis was candid about her journey, using her story to raise awareness about early detection and holistic health. “Stage 4 doesn’t mean the end,” she said. “It means I have to do more.”

Her message to women was clear: be proactive. Prioritize mammograms, manage stress, sleep well, and adopt a clean lifestyle. “If I had known what I know now ten years ago, perhaps I wouldn’t have ended up here,” she said.

“I want to look back and say—I did that exactly how I wanted to,” Lewis reflected. Her legacy is one of resilience, wisdom, and an enduring belief in the right to choose one’s own path—even through cancer.

In a revolutionary medical breakthrough, scientists have identified that a five-minute phone test will soon be able to detect early onset of Huntington's disease—a rare, genetic brain disorder—long before symptoms become visibly apparent. With digital health technologies revolutionizing the future of diagnosis, the new app test offers promise of quicker, more convenient, and highly accurate tracking, all from the comfort of the patient's own home. Wondering how your phone could be part of the future of neurology? Here's what a new study says.

Scientists have created a smartphone application that can identify early signs of motor symptoms of Huntington's disease within five minutes. The research, published in the journal Brain, is presented here with the explanation of how simple devices used on a daily basis can become big medical devices to analyze a subject's neurological well-being in real time from the comfort of his or her home. This innovation is especially valuable considering the scarcity and intricacy of Huntington's disease (HD), a genetically inherited disease in which there is, as of yet, no cure.

How the Smartphone Test Works?

The test developed is composed of five smartphone tasks assessing factors like finger tapping, balance, and involuntary movements. These activities together create a Huntington's Disease Digital Motor Score (HDDMS), a sensitive measure that can identify minimal changes in motor function that could occur before more evident clinical signs. As Ed Wild, Professor of Neurology at University College London's Huntington's Disease Center, points out, the fact that motor impairment can be measured in only five minutes at home has the potential to change the way clinical trials are carried out and disease progression followed.

Huntington's disease is a genetically inherited condition that leads to progressive degeneration of nerve cells within the brain, particularly in areas responsible for movement, cognition, and emotion. The symptoms usually occur between ages 30 and 50 and gradually worsen. In the early stages, there can be involuntary jerking or contorting movements (chorea), clumsiness, imbalance, and mood swings. When the disease progresses, patients become severely disabled from a motor standpoint, develop loss of cognitive abilities, and have psychiatric disturbances.

Conventional diagnostic approaches such as neurological assessment and imaging studies can be costly, time-consuming, and not as sensitive when identifying early-stage symptoms. The HDDMS tool is a cost-friendly, easily accessible alternative that could result in improved disease management through earlier intervention.

What Sets the HDDMS Test Unique and Accurate?

In contrast to traditional clinical evaluations that entail patients visiting specialized clinics, the HDDMS may be taken on a smartphone in under five minutes. The measure was created using information from more than 1,000 participants in four independent studies and is among the most widely validated digital tests for HD to date.

The investigators discovered that the HDDMS was almost twice as effective as conventional techniques in detecting significant changes in motor function. Such accuracy is important in rare conditions such as HD, where clinical trials have often been hindered by limited sample sizes and heavy participant burden.

With a number of hopeful treatments for Huntington's disease being developed, the need to measure disease progression accurately has never been greater. Integrating the HDDMS into clinical trials could make the research process more efficient by cutting the number of participants needed and the time needed to determine the effectiveness of a drug.

Professor Wild highlighted that more sensitive equipment is essential in rare disease investigation, where the limited patient base means it is challenging to set large-scale trials. He added the HDDMS provides a "more meaningful and convenient" means of assessing motor function than standard in-clinic tests.

What is Huntington's Disease?

Huntington's disease is a hereditary, always fatal disease due to a mutation in the gene encoding a protein named huntingtin. The mutation results in an abnormal repetition of the DNA sequence CAG (cytosine, adenine, guanine), causing brain cells to degenerate over time. Every child of a parent with HD has a 50% possibility of inheriting the defective gene.

Symptoms are:

• Chorea (involuntary jerking motions)
• Cognitive impairment
• Personality and mood changes
• Trouble with walking, talking, and swallowing
• Insomnia and weight loss

With time, people with HD become unable to take care of themselves. The disease is eventually fatal, and no cure is available. Medications can be used to control chorea, depression, and anxiety, however.

Diagnosis is usually made through neurological examination, genetic testing, and imaging tests like MRIs or CT scans. Although these work well in establishing the disease, they are frequently unable to identify early signs, especially minor motor dysfunctions.

Treatment is mainly supportive. Medications like tetrabenazine and deuterabenazine are employed to manage movement disorders, and antipsychotic medications can be given for psychiatric abnormalities. Genetic counseling is highly advised for HD-affected families.

Although the HDDMS has been impressive in its accuracy in initial trials, scientists recognize that additional studies are necessary to assess its ability to forecast long-term functional decline. Additional research will also investigate how the tool can be introduced into standard clinical practice and patient follow-up.

If successful, smartphone-based HDDMS will be the cornerstone of the global battle against Huntington's disease, providing an affordable and scalable means of monitoring one of the most complicated neurological diseases in the arsenal of medicine.

We have all heard people say that they are old souls trapped in a young body, however, this is a figure of speech people use. While this phrase may mean you like old school things, it can also happen literally. Sometimes your body ages faster than you do, but this is the biological age we are talking about. While chronological aging is counted as the years we have lived, biological age can be faster or slower.

Think of it as perishable food. If you leave them in unfavorable environments, they can spoil fast, becoming edible. However, when you keep them in the correct environment with even temperature, the food will stay edible for longer than it should. Our bodies are similar in that sense. If you take care of it, limiting processed food, exercising and taking care of your health, you will find that your biological age is much slower or healthier than a person who does the opposite. However, what is the connection between biological aging and our lifestyle. How do we age slower/faster depending on our choices.

A new study suggests that signs of faster aging in your body are connected to a higher chance of developing dementia and stroke. Specifically, researchers found that people with shorter telomeres in their white blood cells tend to have an increased risk of these two brain conditions. These findings were published recently in the journal Neurology.

What Are Telomeres and Why Do They Matter?

Think of telomeres as the protective caps on the ends of your chromosomes, much like the plastic tips on shoelaces. They prevent your chromosomes from unraveling and getting damaged. Every time your cells divide, these telomeres get a little shorter. This makes them a useful way to estimate a person's biological age, which is how much wear and tear your body has accumulated from stress over time, rather than just your age in years. Your biological age can be quite different from your actual age.

Lifestyle Habits Can Counter the Risk

However, there's good news: the study found that this link between shorter telomeres and brain diseases wasn't present in people who maintained healthy lifestyle habits. This suggests that even if your body shows signs of faster aging, you can still reduce your risk of age-related brain diseases. This includes things like keeping a healthy weight, limiting alcohol, getting enough sleep, and exercising regularly. These healthy choices can help delay the aging of your cells and lower your chances of developing these conditions, especially if you're already at a higher risk.

Shorter Telomeres, Higher Risk

For this study, researchers looked at genetic data from over 356,000 people. They categorized participants into three groups based on the length of their telomeres: short, medium, or long. They then compared telomere length to people's lifestyle habits and whether they had developed dementia, stroke, or depression.

Over an average of seven years, nearly 26,000 people developed at least one of these three age-related brain diseases. People with the shortest telomeres had significantly more cases of these brain diseases compared to those with the longest telomeres. Overall, after considering other risk factors, individuals with short telomeres were 11% more likely to develop one of these brain diseases. More specifically, they faced an 8% increased risk of stroke, a 19% increased risk of dementia, and a 14% increased risk of late-life dementia.

It's important to remember that this study shows a connection, not a direct cause-and-effect relationship between telomere length and brain health.