Yoga Exercises For Slim Legs

Visually “pull up” the silhouette of the legs, making them slimmer and more elegant using different types of load. The practice of yoga is also suitable for this purpose. We show advanced yoga exercises that will help you strengthen your leg muscles and improve your gait.

Is It Possible To Strengthen The Muscles Of The Legs With Yoga?

Yoga lessons are considered by many to be something like a simple stretch, but this is not entirely true. Depending on the direction of yoga and the predominant type of load, practice can affect the body in different ways. Yes, of course, several asanas help to develop flexibility.

But there are much yoga poses aimed at strengthening the muscles or improving the endurance and mobility of the joints. “And some yoga asanas include both flexibility work (stretching) and strength work (developing muscle strength), combining them is the best choice for harmonious muscle training.

In other words, the practice of yoga with an emphasis on the lower body helps to strengthen the muscles of the legs and work on flexibility. Which ultimately gives a beautiful silhouette without unnecessary volumes and an easy gait.

What Asanas Will Help Pump Legs

These are all varieties of power asanas with a load on the lower body. “And also balances on one leg,” adds Lucia Fortini. “In balances on one leg, the stabilizers of the lower leg and foot are turned on, and these are deep muscles that form the correct gait and posture.”

But it is important to perform all these poses with the active work of the muscles. “It is important to remember that even when doing stretching asanas, you don’t just require to stretch and “sag” on the ligaments, there must be some kind of strength work”.

Muscles should always be in good shape, especially if it is an asana based on one knee. You don’t need to press your knee into the mat, but you need to try to contract the muscles of the legs and, as it were, rise a little with the top of your head up. ”

Systematic work will help you strengthen your leg muscles and improve flexibility.

Yoga Exercises For Slim Legs

How to build an activity

  • Start your practice with simple articular gymnastics.
  • Perform asanas sequentially, holding each for 20-30 seconds. “You can fix the poses up to a minute if you wish,” Work in 5 sets.
  • Finish off with some light stretching.
  • Perform exercises 2-3 times a week. “Remember about regularity: try not to miss classes to achieve results”.

Parshvottanasana

  • Stand up straight, feet hip-width apart. Place your palms on your belt.
  • Step back with your left foot. Point the toes of both feet forward (imagine that the feet are on parallel lines).
  • Lean your body forward, and lower your hands to the floor. Feel the stretch in the muscles of your legs and hips. Stay in this position for 20-30 seconds. Then change the position of the legs by stepping back with the right foot. This is one repeat. Do 5 of these.

Vertical split (variation)

  • Stand up straight, feet hip-width apart. Place your palms on your belt. Step back with your left foot.
  • Point the toes of both feet forward. Lean your body forward, and lower your hands to the floor. Shift your body weight onto your right foot and stretch your left leg back, lifting it as high as possible.
  • Maintain balance, and work the muscles of the legs, hips, and abs. Don’t slouch. After 30 seconds, return to the starting position and change the position of the legs. This is one repeat. Do 5 of these.

Goddess Pose

  • Stand straight, feet slightly wider than shoulders. Point your toes to the sides, and place your palms on your belt. Bending your knees, lower yourself into a squat (thighs parallel to the floor). Connect the palms to the facade of the chest.
  • Reach up with the crown, and work the muscles of the legs, hips, and abs. Don’t drop your knees to the center. Stay in this position for 30 seconds. Then return to the original. This is one repeat. Do 5 of these.
  • If desired, the movement can be complicated: place your palms on your hips and, pushing off with your hands, slightly lean forward with your body and do several twists in different directions.

Rider Pose

  • Get down on your knees. Step right foot forward. Bend your right knee, and lower your left knee to the floor. Lean your pelvis slightly forward, opening your hip joints.
  • Stretch your arms out to the sides, and open your chest. Work your leg muscles, feeling the stretch.
  • Stay in this position for 30 seconds. Then return to the starting position, and change the position of the legs. This is one repeat. Do 5 of these.

Rider Pose (Advanced)

  • Get down on your knees. Step right foot forward. Bend your right knee, and lower your left knee to the floor. Lean your pelvis slightly forward, opening your hip joints.
  • Lean your body forward, and lower your left forearm to the floor. Lift your left foot and, holding it with your right hand, pull it towards you. In this position, actively work the muscles of the legs, and hips, and open the hip joints.
  • Stay in this position for 30 seconds. Then return to the starting position, and change the position of the legs. This is one repeat. Do 5 of these.

Ardha Hanumasana

  • Get down on your knees. Lean your body forward, and place your palms under your shoulders. Stretch your right leg forward, lean on the heel, and point the toe up. Place your palms on the sides of your right foot.
  • Feel the stretch in the muscles of the right leg, do not overload the left knee. Don’t slouch. Stay in this position for 30 seconds.
  • Then return to the starting position, and change the position of the legs. This is one repeat. Do 5 of these.

Crownchasana

  • Sit on the floor with your legs crossed. Grab your right foot with your hands and gently stretch your leg up. Stretch your crown up, keep your back straight, and do not bend your neck. Work the muscles of the legs (feel the stretch and tone of the muscles).
  • Stretch your heel forward and up, and point your toe towards yourself. Stay in this position for 30 seconds.
  • Then return to the starting position, and change the position of the legs. This is one repeat. Do 5 of these.

Samakonasana (variation)

  • Sit on the floor with straight legs, spread your feet to the sides, pointing your toes towards you. Gently “walk” your hands forward and lower your body to the floor.
  • Turn your pelvis slightly forward and down. Stay at the bottom point for 30-40 seconds.
  • Then return to the starting position. This is one repeat. Do 5 of these.

Follow these tips and exercise regularly to tone your leg muscles.

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