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Title : Strengthen your legs with these effective yoga poses
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Strengthen your legs with these effective yoga poses

By TNT Office

18 July, 2016: yoga is a good exercise regimen to try and strengthen your entire body. Leaving aside the applications and benefits of yoga spiritual psychological, which can be used to target all areas of the body.

The goal of yoga is often on strengthening its core to allow better overall stability and therefore benefit your ability to practice. However, the core should not be your only goal. His legs provide a basis from which the efficient and effective yoga can be practiced. Take a look at the effective yoga poses that help tone and strengthen your legs to expand its portfolio of pose.

Utkatasana or chair pose

This yoga pose tones the whole body, especially the thighs! Improves balance and posture, while building heat in the body.

1. Begin standing with feet together and toes touching. If that is too difficult, step your feet hips. Relax your arms at your sides.
2. Inhale and raise your arms above your head, perpendicular to the ground.
3. Exhale and bend your knees, bringing her thighs as parallel to the floor as it can get. Screened knees slightly on his feet, and torso form a right angle on his thighs. Shift your weight on your heels.
4. Tilt your head slightly back and look at a point between his hands.
5. Hold for up to a minute. Then inhale and stretch your legs, lifting his arms through. Exhale and release your arms back to the sides.

Anjaneyasana or rush crescent pose

This yoga pose stretches the hip flexors while providing a challenge for the front thighs and rear. It also strengthens and stretches the abdomen, chest and shoulders.

1. Start standing on top of the mat. Bend your knees, bend forward and place your hands on the mat. Then, step left foot to the back of the mat.
2. Align your right knee on the heel of his right foot.
3. appeared in the ball of the foot back, lifting the heel and pulls forward so that it is aligned directly over the toes of the back.
4. Raise the leg back hard and straighten completely, drawing the knee and quadriceps toward the ceiling. Beginners can keep your knee back on the mat.
5. Inhale as you lift your torso upright. Sweeping his arms raised. Draw your tailbone toward the floor. I look thumbs.
6. Hold for up to a minute. To release the pose, a step forward both feet to the top of the mat and come to a full standing position. Repeat in the other side.

Virabhadrasana or warrior pose

This popular standing pose stretches the entire front side of the body. It also strengthens the thighs, ankles and back. Students with neck injuries should keep your head in a neutral position. - Do not look up in the hands

1. Stand with your feet apart. Point your right to the top of the foot mat and turn the left foot slightly inward.
2. Draw the shoulder blades to the ribs on the upper back. Keep the pelvis turned towards the front edge of the mat.
3. Press your weight through your left heel. Then exhale while the right knee over your right ankle bends. Shin should be perpendicular to the ground.
4. reach up firmly across his arms. Ground down through your left foot and keep your left thigh lift. Extend through the abdomen and chest, and lift through your hand. slightly tilt the head back and looked up at his thumbs.
5. Hold for up to a minute. To release the pose, press your weight through your heel backwards, straighten the front leg and lower your arms. Repeat in the other side.

Utkata konasana or goddess pose squatting

pose

This yoga strengthens the entire lower body, including the buttocks, hips, thighs , calves and ankles. Opens the hips and chest, and spine lengthens. It also improves balance, focus and concentration.

1. Stand with your feet apart and hands on hips. Convert your toes slightly outward.
2. On an exhale, bend your knees directly above the toes and lower your hips in a squat. Work to bring thighs parallel to the floor, but do not force the squat.
3. Bring your hands in prayer in the chest.
4. Meta tailbone slightly and press your hips forward as you draw back thighs. Keep your knees in line with toes. Soften your shoulders. Contemplating softly on the horizon.
5. Hold this position for a maximum of 10 breaths. To release, slowly return your hands to your hips. Keep the spine upright, inhale as you press firmly on your feet and stretch your legs. Step feet together and release the arms at the sides.

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