I am 36 and have pain along front of knee on either side of the knew cap only when bending my knee in intense yoga pose or sitting indian style.  It also tends to wake me up at night and then feel ok in the morning.  I believe I first started feeling the pain when being asked to lock my knee and pull up on my hamstring in bikram yoga. I am 55 and 120 lbs.
Hi, Thanks for contacting. Doing extreme poses during yoga and using Indian toilet can lead to ligament sprain inside the knee joint, so stop these activities and use English toilet or use any assisting device for the same. As continue doing the same activities can lead to ligament tear also. Along with this, apply hot pack twice a day and start doing qua Chat Doctor.  Hope you will find the answer useful. Let me know if I can assist you further.