Yoga poses for legs: yoga awareness

3 years ago

If you are turning in your 40’s then problems with your legs is a day to day thing. Sometimes you are struggling with knee pain or sometimes swollen legs. Here we get you a natural solution for your all leg related problems.

Whether you are in your teenage and aspire for strong legs to win that sports race, or you are in your above 30 and looking for some natural therapy, foreseeing the legs related problems.

If you ready to give yoga a try then it can assure you healthy, strong, and leaner legs no matter what age you are in.

YOGA POSES FOR LEGS

Chair pose for legs

The chair yoga pose is one of the classic yoga postures that assure you a strong foundation for legs. The pose tones your legs and knees.

The posture resembles the position of the chair. Stand on the mat with your spine straight and bend your knees such that the angle between the buttocks and knees is 30 degrees. Keep your hands straight in line with your ears.

yoga-poses-for-legs
yoga-poses-for-legs
image-source-google

You can hold the position as long as you feel comfortable and feel that burn in your thighs. You can start with 10 seconds and increase the time steadily.

Benefits of chair pose

  • Tones your legs
  • Stretches chest and arms
  • Reduce stiffness in the shoulders
  • Stimulate abdominal organs
  • Cures swollen legs 
  • Promotes bone density

Leaning crescent pose

The pose works as an intense stretch for the leg. The yogic posture is highly practiced by the athletes. The pose is beneficial to open your stride and tones your inner thigh region.

Stand with your leg facing on one side and bend it from the knee. Take another leg backward and stretch your stride to the maximum. 

yoga-poses-for-legs
yoga-poses-for-legs
image-source-google

Benefits of crescent pose

  • Open up the chest region, torso, and shoulders
  • Strengthen the hips and tones the legs
  • Develops balance in the body
  • Promotes bone density
  • Opens up the stride

The pose introduces pressure on the knees hence if you are suffering from knee problems please take guidance from your yoga teacher before practicing the pose at your home.

Standing frog pose

Standing frog pose works as an intense workout for the thighs. The pose is suitable for seniors and helps to develop bone density.

Stand with your legs wide open and inhale. Fold your knees and move to a squat position such that your thighs are perpendicular to your heels with slow exhalation. Hold the posture 10 seconds in the beginning. You can increase the hold time slowly. 

Benefits of standing frog pose

  • Opens up the stride
  • Reduce knee pain
  • Strengthen lower back 
  • Tones thigh muscles
  • Improve digestion

Wide leg forward fold

The pose intensely stretched the stride and strengthen the lower back muscles. The pose straightens the spine and promotes flexibility.

Stand with your legs wide open and bend forward with an exhalation. Try to touch your head on the mat between your legs. Shift the bodyweight on the toes such that the heels and buttocks are in a straight line.

yoga-poses-for-legs
yoga-poses-for-legs
image-source-google

Benefits of wide-leg forward fold

  • Tones the calf muscles 
  • Provide intense stretch to the legs and opens the inner thigh region 
  • Promote bone density 
  • Balances the posture 
  • Helps to correct knock knees
  • Regular practice of the pose promotes flexibility in the legs
  • The posture improves blood flow in the head and hence reduce stress levels

Bridge pose 

Bridge pose is somewhere on the intense side for the individuals beginning into yoga. The poses aids in the neck and back pain. Bridge pose helps the practitioner to build upon the weight-bearing capacity of the bones and powers the legs.

yoga-poses-for-legs
yoga-poses-for-legs
image-source-google

Lie on the floor facing towards the sky. Take your heels near to the hip region and with an inhalation lift your lower body upwards. Hold the position. Come back with an exhalation. You can repeat it three times in a go.

Benefits of bridge pose

  • Strengthen your spine and stretches hamstrings, neck, spine, and hips.
  • Energize the lungs and thyroid gland.
  • Massage the abdominal muscles.

Squat Pose

The pose resembles the squat position in modern yoga practices. Try to hold the hip perpendicular to the ankles. You can also practice garland pose as a modification in the posture.

Sit on the mat in a squat position holding the hips in the air make your hands in the namaskar position. Now, as you inhale take your hands above your head such that the arms are straight and in line with the ears. Bring your hands in front of your chest with slow exhalation. 

yoga-poses-for-legs
yoga-poses-for-legs
image-source-google

Hold the posture for atleast 30 seconds. Come back to the standing position. This completes one cycle. You can practice 3 to 5 cycles in one go. 

Benefits of squat pose

  • Build up the core muscles and strengthen the thighs.
  • Massage abdomen muscles and improves digestion.
  • Promotes healthy excretion of waste from the body.
  • Helps to remove trapped air from the system

It is recommended to practice the pose under the guidance of the verified yoga teacher if you have serious medical conditions related to legs and spine. Make sure you hold the pose as long as comfortable for you. Do not overdo the stretch in your initial days.

ABSTRACT

Yoga has many applications in our day to day life. Yoga for legs adds yet another into it. The above-discussed yoga poses for legs are

  • chair pose for legs
  • Leaning crescent pose
  • Wide leg forward fold 
  • Bridge pose
  • Squat Pose

It is recommended to start practicing the poses under the guidance of a verified yoga teacher. The sole purpose of writing the article is to generate yoga awareness. 

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Jugaadin.com does not claim responsibility for this information.

Deepshikha Gupta

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