10 minutes of yoga for strong legs
Strong legs are the basis of yogic asanas. Weak legs interfere with mobility, mobility, posture development and general health. In addition, we use our feet every day to sit, move around, and daily repetitive activities wear them out in the same places, like shoes. We can only throw out old shoes, and you can’t replace your feet. Our feet need daily care, nutrition, flexibility, mobility and strengthening. And here are five asanas that will do just that. Try it…
Asanas for strengthening the legs
1.Uthitta Hasta Padangusthasana (hand-foot)
Benefit: This asana improves leg strength, stretches the thigh muscles, tones the ankles, and improves balance.
How to do:
- Stand up straight, pull up your glutes, pull the crown up and maintain balance. Maintain balance in this position.
- Spread your left foot and toes and shift your weight onto your left foot. Bend your knee slightly if necessary.
- Now bring your right knee up to your chest. Keeping the balance on the left. Grasp your right big toe with your right toes.
- And slowly try to straighten your right leg.
- Make sure your left leg and back are straight. Then, with an exhalation, take your straight right leg to the right, opening your hips. Stay in this position for 3-5 deep breaths and then relax.
2. Ardha Bekkasana (Half Frog Pose)
Benefit: Ardha Bekkasana stretches the hips and ankles. It improves posture and rejuvenates the knee joints.
How to do: Lie on your stomach. Bring your legs together with your big toes touching each other. Place your palms near your shoulders, lift your head and torso up without lifting your pelvis off the floor. Now bend your right knee, wrap your right hand around your right foot, and bring your right heel to your right buttock. Press your leg against your buttock. Press your leg against your buttock with your hand. Hold the pose for 30 seconds to 2 minutes and then repeat on the other side.
3. Vrikshasana (tree pose)
Benefit: This asana improves balance and strengthens the legs, helps in the treatment of flat feet and sciatica.
How to do: stand up straight with your hands on either side of your body. Bend your right knee and place your right leg on the inside of your left thigh. The foot is at the base of the left thigh. Raise your hands up through the sides and join your palms in “namaste”. Look ahead, focus on one point or object. Keep your back straight with your supporting leg strong. Take slow, deep breaths and relax. Repeat with the other leg.
4. Supta Padangushthasana Lying (Reclining hand-large pose)
Benefit: Supta padangusthasana lying down increases the mobility of the hips, knee strength, stretches the hamstrings. It lowers high blood pressure and improves digestion.
How to do: Lie on your back and stretch your legs. Bend your right knee and bring it up to your chest. Grasp your right big toe with the index and middle fingers of your right hand. If this is still difficult for you, take the strap and wrap it around your right leg and hold the ends with both hands. Now straighten your right leg as much as you can with the heel pointing up. Keep your head, torso, and left leg firmly on the floor. Soften your shoulder blades and spread them out on the floor. Relax your eyes. Hold the asana for 5-20 deep and long breaths. Relax and repeat with the other leg when ready.
5. Virasana lying
Benefit: Virasana tones the thighs, improves digestion, evens out posture.
How to do: Sit on the ground in a kneeling position with your hips at a 90 degree angle. Then spread your knees, place your pelvis between your knees. And start slowly leaning back. You can stay on your forearms, or you can lie down completely. Try to push your pubic bone and hips forward. Stay in the pose for 30-60 seconds and then relax.
Strong legs are vital for us. The level of our life depends on their health, strength and endurance. Legs are the foundation on which our body stands. Performing at least a few exercises every day, they will become stronger, more flexible, and your life is more varied. Love yourself, thank yourself for the practice. Practice yoga!
If you like this complex, you can combine it with the complex for the strong abs, and add the complex for the strong buttocks and you will have a full-fledged practice.