Yoga was once something that the only way you could learn it was to search for a teacher, but today there are plenty of poses online that you can practice separately or put together to design your own sequence. Yoga poses for the legs include mainly standing, seated, forward bends and back bends. Some poses increase leg strength and some increase flexibility. A few poses do both.
Standing Poses
Standing poses clearly work the legs because you need them to stand on. A well-known standing pose is Warrior III. Warrior III builds leg strength and balance. To perform this exercise, stand with your feet together and extend your arms straight toward the ceiling. Press your palms together. Then, bend forward and raise your left leg straight toward the ceiling. Keep your upper torso and left leg in a straight line as you tilt forward until your back, arms and left leg are parallel to the floor. Maintain your balance in this position for 10 breaths and then switch sides.
Forward Bends
You can do forward bends standing, sitting, kneeling or even lying down, but what all these poses have in common are that your upper body bends forward. This action stretches the back of the legs, especially the hamstrings. An example of a forward bend is the standing half forward bend pose. To perform this exercise, stand with your feet together and bend forward as far as you can as you reach for your feet. Then, press your upper body up until it is almost parallel to the floor. Your arms are straight. Also, arch your lower back and lift your chest away from the floor.
Backbends
Back bend poses involve bending your spine backward, the opposite of forward bends. A back bend that works the legs is the bridge pose. The bridge pose strengthens your glutes and hamstrings by lifting your body into a back bend position from the floor. Not all back bends are just bending your spine backward while standing up. To perform this exercise, lie on your back with your knees bent at 90-degree angles and feet hip-width apart on the floor. Then, push through your heels and lift your buttocks toward the ceiling. Slide your arms on the floor below your back and clasp your hands.
Seated Poses
Seated poses have multiple benefits in yoga from strengthening your back to opening your hips, working not just the legs but the upper body, too. A basic seated pose that focuses on the legs is the staff pose. The staff pose improves your posture and benefits sciatica sufferers. To perform this exercise, sit on the floor with your legs straight in front of you. Pull your toes back and press your legs together to activate your thighs and calves. Place your palms on the floor next to you and press your elbows straight to help lift your spine so that you sit tall.
References
- "Fitness"; Yes, You Can Do Yoga: Beginner, Intermediate, and Advanced Yoga Poses: The Lunge: Advanced; May 2007
- Yoga Journal: Standing Half Forward Bend
- Natural Counselor Blog; Prevent Breast Cancer with Yoga Move Sleep Remedy; Irina Wardas, HHC; August 2010
- Yoga Journal: Staff Pose
- Yoga Journal: Yoga Poses: All Categories
- Yoga Journal: Poses: Legs
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