Yoga is a popular way to reduce stress and gain flexibility. It can also be a great way to build strength and power, especially in your legs.
Yoga helps strengthen, stretch and tone your legs. Numerous postures stretch and reinforce your quadriceps, hamstrings and calf bone muscles. Observe the feet in your postures. Your weight must be distributed evenly on both the interior and outer parts of feet. Lift and spread your toes to interact your leg muscles.
These yoga leg stretches are simple moves that are easy to complete on your first few sessions. Each move stretches a number of leg muscles and improves your core strength.
Standing Forward Bend
Standing forward bend stretches and lengthens your legs, thighs and spine. It stretches your hamstrings, calves and hips keeping them strong and lean. While bending forward there’s improved circulation, as fresh blood and nutrients are moving right down to the brain. It is important to keep length within the spine and to stay grounded with equal weight on feet to benefit the most.
Garland Pose supplies a wonderful stretch to the back from the lower legs and strengthens the ankles. These areas in many cases are neglected, but need to be strengthened to help prevent future aches and pains and injuries. This squatting pose also keeps your joints well ‘oiled’ for long-term use. Make sure to hold this pose for at least 30 seconds to a minute for the best results.
Downward dog creates great sensations in the human body, from your toes up to your hips, and right down to your fingertips. It is an excellent pose for stretching and strengthening the body, as well as rejuvenating your mind and spirit. Downward dog stretches your hamstrings and calves while creating balance during your entire body.
Pigeon pose is an excellent hip stretch, that also stretches the muscles from the knee in the leading leg, as well as your quadratus femur, which is the big muscle that’s behind your hip. The hip area is storage depot for stress, anxiety, traumas and fear. People suffering from any of those feelings should make it a normal habit of stretching the hips. It’s a primal reaction to store those feelings within the hip area and create unbelievable tightness and resistance on the bottom. The longer you stay in this pose, the greater your hips will start to open and relax.
Pigeon pose is crucial for athletes. Having more open and powerful hips is the equation for power, increased power means increased speed. The more range of motion you have in your hip joints, the greater your speed. Keeping your knees healthy, flexible and powerful can also prevent and minimize knee injuries. Attempt to hold Pigeon Pose provided you can for best results.
High Lunge stretches your groin and legs, lengthens your spine, and strengthens your lower body. It improves flexibility of the hip flexors and foot muscles. You need to keep your hips square towards the front, front thigh parallel to the ground, and have equal weight on both feet. High Lunge is one of the best poses to bolster your legs; so the longer you remain in the pose, the stronger your legs will end up. You can gain a lot of benefits practicing this pose, particularly if you’re an athlete, as you’re increasing strength, mobility and adaptability, you also can prevent any injuries.
Reclined Hero Pose
Reclined hero pose is very advanced for most beginners, however with practice you can gradually encourage the body to go deeper into the pose. This pose stretches your thighs, groin, abdomen, knees and ankles. The career of your knees is important within this posture. Your thighs and knees should remain parallel. Should you allow your knees to splay to the sides, then this strains the muscles of the lower back and can cause hip pain. For those who have trouble moving into this pose, you can include a folded blanket beneath your knees to help with alignment. Remain in reclined hero pose provided you feel comfortable, up to A few minutes.
This pose involves hardly any actual movement and relies on muscle flexes. Stand together with your legs shoulder-width apart. Allow your arms to unwind by your sides, with your palms facing forward. Gently flex your bottom. Keep the chest open, and imagine your spine lengthening. Close your vision if you are comfortable, and hold this pose for approximately 30 seconds. This pose strengthens your thighs and ankles.
Make use of a yoga mat to cushion your legs and ankles over these moves. Use yoga blocks or rolled towels to supply extra support if you are not able to touch the mat for many of the poses. Go so far as you are able with these yoga leg stretches, but never push past where you stand comfortable.