Yoga is one of six orthodox traditions of Indian philosophy. One part of a yoga practice involves stretching positions, also known as poses or asanas. Specific yoga poses may relieve soreness in the legs, but overstretching may only make the pain worse. Consult with your yoga instructor and be cautious and gentle as you practice. As with any new exercise routine, consult your doctor first.
Legs Up The Wall Pose
According to yoga teacher and author Judith Lasater, legs up the wall pose will relieve swelling and fatigue in the legs. Simply lie down on your back with both legs resting on a wall. Bring your buttocks as close to the wall as possible and place a pillow under your head for added comfort. Stay in the pose for up to 15 minutes. To exit the pose, slowly roll to one side.
Supported Bridge Pose
To perform supported bridge pose, you will need two yoga bolsters. Place the bolsters in a vertical position on the floor and rest your body face up on the bolsters. Allow the back of your head and top of your shoulders to come to the floor. Relax your arms out naturally to the sides. Stay in the pose for up to 15 minutes. Athletes find supported bridge pose effective in reducing soreness in the legs and hips, says Lasater.
Reclining Hero Pose
According to yoga master B.K.S. Iyengar, reclining hero pose, or supta virasana, relieves pain in the legs and inflammation in the knees. Start by sitting in a kneeling position with your buttocks between your heels. Recline your upper body back onto your forearms and carefully lower until your whole upper body is on the floor. Stay in the pose for one minute. You may also use yoga props to support the upper body and make the pose more comfortable.
Basic Relaxation Pose with Legs Elevated
To relieve aches, pains and swelling in the legs to performing a basic relaxation pose with your legs elevated. Simply lie on your back with a rolled towel under your neck and one or two folded blankets under your feet. Relax your arms and legs naturally and use an eye pillow for additional relaxation. Stay in the pose for up to 20 minutes. Exit the pose by hugging both knees into the chest and gently rolling to one side.
References
- "Relax and Renew"; Judith Lasater, PhD., P.T., 1995
- "Yoga, The Path to Holistic Health"; B.K.S. Iyengar; 2001
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