List | Yoga Poses
Best 6 yoga for legs: Today in this article we will talk about how to improve the flexibility of your legs?
As you all know, how necessary it is to stay healthy in today’s time. We have to keep all the body organs healthy and if you want to walk well, then you have to keep your legs healthy too.
Now in this article, we will discuss some yoga exercises that will help you to keep your legs flexible.
List of yoga poses for legs
- Viparita Karani (Leg Up the wall Pose)
- Setu Bandhasana (Bridge Pose)
- Trikonasana (Triangle Pose)
- Virbhadrasana II (Warrior II Pose)
- Adho Mukha Svanasana (Downward-Facing Dog Pose)
- Titli Asana (Butterfly Pose)
Yoga for Legs
Viparita Karani (Leg up the wall pose)
Best 6 yoga for legs: Leg up the wall pose or Viparita Karani come in two types of yoga:- Hatha Yoga and Modern yoga.
Viparita Karani is an Asana and mudra in Hatha yoga and In modern yoga as exercise.
This yoga is a supported Yoga pose.
This yoga comes from the Sanskrit word Viparita which means inverted or reversed, and Karani indicates particle type of practice.
How to do Leg Up The Wall Pose?
- Sit on your right side against the wall, mounted knees and your feet drawn towards your hips.
- Turn your feet against the wall because you turned to lie flat on your back
- Put your hips next to the wall or slightly away.
- Place your arms in any suitable position.
- Stay in this position for up to 15-20 minutes.
- To release the pose, smoothly shift yourself away from the wall.
- Relax on your back for a few moments.
- Draw your knees into your chest and roll onto your right side.
- Rest for a few moments before slowly moving into an upright position.
Benefits of the leg up the wall pose
- It helps to relax your body
- It relieves a mild backache
- It helps to relieve anxiety
- Helps in relieving urinary disorder
Setu Bandhasana (Bridge Pose)
Best 6 yoga for legs: Bridge pose or Setu Bandhasana is an inverted back bending asanas in hatha yoga in modern yoga and exercise.
The name of this pose is from the Sanskrit word Setu which means bridge and Banda which means lock and asana which means pose.
How to do Setu Bandhasana
- Lie on the ground on a yoga mat.
- Now bend your knees so that it is at 90 degrees of spine striking.
- Now slowly inhale and lift your waist according to the comfort.
- Try to be in the pose for approx 20 to 30 sec.
- Now slowly exhale and bring your waist down to the ground.
- Now, this is one round, do it 3 to 4 times.
Benefits of Setu Bandhasana
- This yoga pose is very effective for those who have back pains.
- This yoga helps to stretches the chest, neck, and spine.
- It helps to stimulate the lungs, abdominal organs, and thyroid.
- Improves digestion.
- It too helps in reducing anxiety, fatigue, backache, headache, and insomnia.
- Dental for asthma, osteoporosis, sinusitis, and High blood pressure.
Trikonasana (Triangle Pose)
Best 6 yoga for legs: Triangle pose is a standing pose in modern yoga as exercise. The name comes from the Sanskrit word Trikona which means Triangle and asana which means pose.
How to do Trikonasana
- Stand straight on a yoga mat.
- Now, Separate your feet wide about 2 to 4 feet or as much as you can.
- Turn your right toes to 90 degrees outward and left toes slightly inward.
- Now raise your hands parallel to the ground.
- Exhale and push your left hips to the left.
- Rotate the arms, raising the left arms and resting arms in front of the right leg, and your palms facing forward.
- Press into the legs, pulling the cap of the knees up, so that the feet remain strong. Reaching the tips of the finger, bringing the hands away from each other, bringing the arms in a straight line on top of each other. Push the left hip forward and the right hip backward.
- Maintain in this pose for 30 to 40 second
- Now relax and then repeat this pose from the opposite leg.
Benefits of Trikonasana
- It stretches the thigh, knees, and ankles.
- It stimulates the abdomen.
- It helps to relieve stress.
- It improves digestion.
Virabhadrasana II (Warrior Pose II)
Best 6 yoga for legs: This yoga pose is the second pose in the three series of virabhadrasana. It gives a nice stretch to your shoulders, ankles, and legs.
How to do Virabhadrasana II
- Stand in tadasana(mountain pose). Take a breath in and open the legs from 3.5 to 4 feet.
- Fold your left foot in 45 to 40 degrees inward and right foot in 90 degrees outward, aligning your right heel with the left heel.
- Slowly raise your hands until the hands are straight in the direction of your shoulders.
- Keep in mind that if your back is straight if your back is not straight or has a little bend then you may have pain in the lower back over time. Hold your left heel firmly on the ground and bend the right knee until the knee is over the straight. If you have so much flexibility, then parallel your thigh from the ground.
- Turning the head 90 degrees to the right so that you can keep the sight on the fingers of the right hand, take a few breaths in and out 5 times so that you can stay in the posture for 30 to 60 seconds.
- slowly as your body starts increasing strength and flexibility. You can increase the time by more than 60 seconds but less than 90 seconds.
- Now repeat this pose from the opposite leg.
Benefits of Virabhadrasana II
- This yoga pose helps to stretch and strengthens the ankles and legs.
- This posture stretches the groins, chest, lungs, and shoulders.
- It helps to stimulate abdominal organs.
- It relieves stress, backaches, especially beneficial for the women of the second trimester of pregnancy.
- Medicinal for osteoporosis, sciatica, infertility, carpal tunnel syndrome, and flat feet.
Adho Mukha Svanasana (Downward-facing Dog Pose)
Best 6 yoga for legs: Downward facing dog pose is an asana in modern yoga as exercise, which is one of the parts of Suryanamaskar(Salute to the Sun).
This yoga pose is similar to the standing straddle pose but not the same. This yoga pose is a little easier than it.
The downward-facing dog pose is beneficial for pregnant ladies. Downward Dog has been called “deservedly one of yoga’s most widely recognized yoga poses” and the “quintessential yoga pose”
The origin of the name of this pose is from the Sanskrit word “Adho” which means “Down“, “Mukh” which means “face“, “Svana” which means “Dog“, and “Asana” which means “Pose“.
This posture has the head down, eventually touching the floor, with bodyweight on the palms and feet. The arms are straight forward, shoulder-width apart; The legs are one leg apart, the legs are straight, and the hips are raised as high as possible.
How to do a Downward facing dog pose?
- Sit in cow and cat starting pose.
- In this posture, you have to be on your knees, both hands will stand on the ground and the back will be straight.
- Now with emphasis on the hands, first move the right leg and then the left leg back.
- Raise the hips towards the sky and if possible, take the heels down to the ground.
- In this posture, you will feel the stretch on the back of your leg.
- Keep the arm straight and keep the chest straight, move the chest toward the ground as much as you can.
- Now, you will feel the tension on your chest and arms too.
- Try to be in this pose for 30 to 40 seconds then release.
Benefits of Downward facing dog pose
- It helps in relieving stress, headache, insomnia, back pain, fatigue, and mild depression.
- It helps in calming the mind.
- Stretches the shoulders, hamstrings, arches, calves, and hands.
- It improves digestion.
- *Medicinal for high blood pressure, asthma, flat feet, sciatic, and sinusitis.*
- This yoga pose helps in warming up the ankles and the toes.
Titli Asana (Butterfly Pose)
Best 6 yoga for legs: Titli asana is a hatha yoga posture. Purna Titli asana is the variant of Ardha Titli asana which is done by both legs.
The name comes from the Sanskrit word Purna which means Full, Titli which means butterfly, and asana which means Pose.
How to do Titli Asana
- Sit on a yoga mat.
- Now bend your knees and bring your feet together.
- Now keep you breathing normally.
- Hold your toes and slowly flap your leg up and down.
- Do it 10 to 15 times
- Then relax.
Benefits of Titli Asana
- It stretches the waist, thigh, and knees
- Useful for pregnant women for a natural and healthy delivery of the baby.
- It stimulates the liver and kidneys.
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