We live in a tense society; we sit at desks all day, travel by sitting in cars, buses or trains, and relax by sitting in front of the TV. As a result, aches and pains are the price we pay for living in a sedentary society. Several yoga poses can help build leg flexibility. Check with your doctor before beginning any new exercise program, especially if you have any back problems or range of motion issues.
Seated Forward Bends
Seated forward bends stretch the hamstrings, the large muscles at the back of the legs. Seated forward bends can be done in many different locations, without requiring you to stand on your head or stick your rear end in the air. Some versions of this pose are similar to the grade-school gym class "reach forward and touch your toes" stretch. "Yoga Journal" cautions against forcing this or any position.
Standing Forward Bends
Forward bends can also be done standing; these poses, like their seated counterparts, stretch the hamstrings. To do this pose, bend forward at your hips. There are several versions of this pose. "Yoga Journal" recommends keeping your legs straight, but you can also put your feet shoulder-width apart, bend your legs slightly or use a yoga block to support your hands if you aren't yet flexible enough for the full pose.
Downward Facing Dog
Downward facing dog stretches your calf muscles. To get the maximum benefit of this pose, keep your heels on the floor and use a yoga mat, so your hands don't slip, which can abruptly introduce your nose to the floor.
Bow
The bow pose, so named because of its resemblance to an archer's bow, is primarily a back stretch, but also stretches the legs. It involves lying on your stomach and arching your back, reaching behind you and grasping your ankles. Be careful with poses that arch the back, and consult your doctor before doing these kinds of poses if you suffer from back problems. Do not hold your breath in a bow pose.
Lunge
Lunges, a common, familiar pose used by runners, is done by kneeling and placing one leg in front of you while the other leg is stretched out behind you. This pose stretches the hip and upper leg. Keep the knee of your forward leg at a 90-degree angle; leaning any farther forward puts strain on your lower back.
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