Overuse of a muscle, inadequate blood supply, nerve compression, mineral depletion or dehydration may cause a muscle cramp. Certain positions practiced in yoga -- an ancient form of holistic health -- may help in treating muscle cramps in the legs. In most cases, the exact cause of a muscle cramp is unknown, so it is best to consult your doctor first.
Vipartita Karani
Vipartita Karani, or "legs up the wall" pose, helps reduce muscle fatigue and cramping in the legs. Simply lie on your back with your legs up a wall. Bring your buttocks as close to the wall as you feel comfortable. You may also place a pillow under your head. Stay in the pose for up to 15 minutes. To exit the pose, bring both knees into your chest and slowly roll to one side.
Setubandha Sarvangasana
Setubandha Sarvangasana, or "supported bridge pose," helps relieve cramping in the leg muscles, according to yoga master B.K.S. Iyengar. Place two yoga bolsters in a vertical position, touching each other at one end. Lie on the bolsters face up with the back of your head and the top of your shoulders touching the floor. Relax your arms naturally to the sides and stay in the pose for five minutes. Exit the pose by gently rolling to one side.
Adhomukha Svanasana
According to Iyengar, a variation of Adhomukha Svanasana, or the "downward-facing dog" pose, may be effective in relieving muscle cramps in the legs. Start on your hands and knees, with your feet near a wall. Lift your knees off the floor and form your body into a V shape. To perform the variation, place your heels up on the wall and the base of your feet on the floor. Hold the pose for up to 60 seconds.
Marichyasana
Marichyasana, or "torso and leg stretch," is effective in treating leg cramps. In a seated position, bend your right knee and stretch your left leg out in front of you. Bring your right arm to the inside of your right knee and your left hand to the floor behind you. Twist open toward the left and hold for 20 seconds. Repeat on the other side.
References
- "Yoga, The Path to Holistic Health"; B.K.S. Iyengar; 2001
- "Relax and Renew"; Judith Lasater, PhD., P.T.; 1995
- MayoClinic.com; Muscle Cramp; July 16, 2010
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