To strengthen andtone your legs, you may think weight training is the only option.
Try this yoga sequence specifically designed for strengthening your legs, and improving mobility.
Pivot your right foot out 90 degrees and your left foot inward at about 35 degrees.
Imagine that your back is touching a wall so that your torso is in line with your legs.
Open across your chest.
take a stab at get the top and bottom of your torso to be parallel (no curves).
This requires softening the top ribs down and in.Hold for 10 deep breaths.
Come back to a stand.
Benefits:Triangle Pose stretches the adductors of front and back legs.
Take your arms into prayer behind your back if possible.
If prayer is not available, keep your arms along the side your body.
Hinge at your right hip until you assume a long spine parallel to the ground.
Benefits:This intense pose stretches and lengthens the shin, calves, hamstrings and glutes.
Forward Fold (Uttanasana)
How to:Stand with your feet hips-width apart.
Fold forward, hinging at your hips and placing your palms on the ground beside your pinky toes.
Hold for 10 deep breaths as you keep the head and neck soft and released.
Benefits:Uttanasana stretches the Achilles, calves, hamstrings and glutes.
verify your arm doesn’t twist; this is an external rotation of the shoulder.
Draw your core inward and up, keeping it engaged for the duration of the pose.
Focus your gaze on a single point, keeping it soft.
If you are using the wall, the left hand supports you on the wall.
Keep your chest lifted as your leg elevates.Hold for 5 breaths.
Short Downward Dog (Adho Mukha Svanasana)
How to:Come onto your hands and knees.
Walk your hands forward about six inches in front of your shoulders.
Place your hands shoulder distance apart, knees hips-width.
Spread your fingers wide.
Assume an upside down V-shaped position with equal weight distribution on your hands and feet.
If your spine rounds and your weight doesn’t feel evenly distributed, bend your knees to modify.
Benefits:This slightly modified Down Dog stretches the Achilles, calves, hamstrings and glutes.
Bring your torso in toward your right leg if possible, or just stay where you are comfortable.
In the modified variation, the legs will form more of an L-shape than a split.
Hold for 10 breaths.
Step back to Downward Dog and then switch sides.
Roll your thighs in and down.
Stack your shoulders over your waist and sit tall.Hold for two minutes and breathe deeply.
Pigeon Pose (Eka Pada Rajakapotasana)
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Slide your left leg straight back behind your hip, until it is straight.
Walk your forearms to the floor, keeping your spine long.
Hold for two minutes.
Walk your hands back by your hips and hold for a few breaths.
Runner’s Stretch (Half-Hanuman)
How to:Come onto your hands and knees.
Extend your right foot in front of you, balancing on your heel.
Use blocks beneath your hands if you cannot touch the ground.
Pull your toes back toward your body (dorsiflexion).
Keep a long spine on the diagonal for a modification.
To modify here, you will need to place 1-2 blocks underyour right sit bone for support.
