Dancer's Pose - this will help stretch quads and hip flexors
Warrior II - this helps knee tracking
click here for descriptions of how to do these do yoga poses.
Runners knee is caused when the muscles on the outside of the quad are stronger or tighter than the ones on the outside. This pulls the kneecap to the outside and is very painful.
To prevent runners knee- the inner quad (VMO) and Hip Adductors need to be strengthened.
Sit in a chair, or lie on the floor- feet planted. Place your fists side by side between your knees, or use a ball, or rolled up towel and squeeze. Start by doing 3 sets of 10 reps.
Leg lifts - raise the leg behind and hold for 10 seconds. Then pulse for 10 seconds. Repeat 3 times.