Specific yoga poses can be beneficial for alleviating tightness in the hamstrings, stretching and strengthening the legs and promoting hip mobility. If you suffer from lower back or sacroiliac injuries, you should consult your doctor or a qualified yoga teacher before performing yoga poses for the legs. Never strain when practicing yoga poses. Work with your body's limitations until your flexibility increases.
Legs-Up-the-Wall Pose
The Legs-Up-the-Wall pose can alleviate a variety of conditions, including anxiety, arthritis, headaches, menstrual cramps, migraine and insomnia, according to Yoga Journal. This pose helps to gently stretch the back of your legs, alleviates back pain and helps to revitalize tired legs. If you are a beginner, you should use a bolster or pillow under your back for extra support. Lie on the floor on your back next to a wall. Swing your legs up the wall so that they are facing straight up, with your buttocks as close to the wall as possible. Bend your knees gently and rest in this pose.
Trikonasana
Trikonasana, also known as the triangle pose, is an excellent strengthening pose for your quadriceps, inner thigh muscles and hips. It also helps to stretch the back of your hamstrings. To perform this pose, begin in a basic push-up position, and lift your hips into the air so that you are in an inverted V-shape, known as the downward-facing dog pose. Step your left foot forward, putting your left hand on the floor on the inside of your left foot. Raise your right arm into the air straight above you, keeping it in line with your left arm and rotate your body so that you are looking up at the right hand. Keep your legs straight if possible. Step back into downward-facing dog pose, and repeat on the opposite side.
Sukhasana
Sukhasana, or easy pose, is a deceptively simple pose for the legs. It helps to straighten your spine, stretch your hips and calm the mind. It also helps to stretch your knees and ankles. To begin, come into a cross-legged seated position. You may wish you use a pillow under your buttocks for support. Place your feet under your knees and grasp your knees with your hands. Feel your hips opening as you lengthen your spine.
Utkatasana
Utkatasana, also known as the chair pose, is a beneficial yoga pose for strengthening your thighs. According to Yoga Journal, this pose also helps to strengthen your ankles, calves and spine. To perform this pose, begin in a standing position with your big toes touching and your heels apart. Raise your arms above your head, touching your palms. As you exhale, gently bend your knees, bringing your thighs almost parallel to the floor. You should feel as though you are trying to sit back into an imaginary chair. Stay in this pose for 30 seconds, then release.
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