The patella, also known as the kneecap, is the flat bone in the bottom of your knee. When it becomes inflamed, it is known as patella tendinitis. This condition causes pain and stiffness when you do certain activities such as squatting, kneeling, or jumping.Now, let’s get into the Down dog knee drop. This pose is great for stretching out your hamstrings, quads, and calves, which all contribute to the stability of your knee. It also helps to improve blood flow and reduce inflammation in the area,