Yoga Exercises for Stronger Legs

February 26, 2014

In addition to all the great health benefits of yoga, yoga also has postures that serve as excellent, effective exercises for stronger legs. Even if it is not possible to attend a formal yoga class, these postures can easily be done at home to strengthen legs, while also providing an opportunity for relaxation, meditation, and increased flexibility.

Standing Postures: 

Standing yoga postures are based in the premise that the legs, feet, and toes are rooted in the ground, thus providing physical strength and stability for the posture. Standing postures typically begin from mountain pose with feet together, firmly planted in the ground, leg muscles activated, the shoulders back and relaxed, and the chest open. During the postures, the legs are called upon to support the entire weight of the body, while also stabilizing during balancing poses. Utilize these standing postures as exercises for stronger legs.

Yoga Exercises for Stronger Legs l Mukha Yoga

Chair: 

From mountain pose, bring the feet hip width apart while still maintaining mountain pose principles. As the lungs exhale, bring the arms parallel to the floor with palms facing down. Simultaneously bend the knees as if sitting back in a chair. While holding the posture for about 30 seconds, focus on breathing, relaxing the shoulders, and the legs providing a strong base for the posture. Return to mountain pose on the inhale.

Warrior I: 

From mountain pose take a large step forward with the right leg and bend at the knee to assume a lunge position. The knee should be bent at approximately 90 degrees, but the knee should not go past the toes On the next inhale, lift both arms to the sky with palms facing each other. Continue to breathe during the posture while focusing on keeping the front foot, ankle, knee, and leg in line. Square both hips forward. Reaching towards the sky with relaxed shoulders will keep the torso perpendicular to the floor and the chest open. Hold for about 30 seconds, carefully return to mountain pose, and repeat with the left leg.

Warrior II: 

To perform Warrior II, first get into a sound Warrior I posture. With the right leg in a forward lunge, rotate the hips and torso to left side while lowering the arms parallel to the floor. With the lower body still in line, the hips and upper body are now square to the left. The hands, elbows, and shoulders should be in line with the eyes gazing forward over the right hand. Hold for about 30 seconds, return to mountain pose, and repeat with the left leg.

Balancing poses:

Yoga includes a number of basic to extremely advanced standing balancing poses as well. Many think that these poses are not accessible to them, but the basic versions are a very accessible, beneficial starting point. These basic yoga exercises will challenge your balance while also strengthening your legs. While focusing on balance, the leg muscles fire to keep a strong base.

Yoga Exercises for Stronger Legs l Mukha Yoga

Tree: 

Starting from mountain pose, shift weight to the left leg. Slowly lift the right foot off the ground and rest it against the left calf, knee, or thigh—whichever allows balance to be maintained. The right knee should be pointing as far to the right as possible. Bring the hands slowly to prayer position and focus on a point to stay balanced. Inhale and exhale deeply and slowly while focusing on form. Hold the posture for about 30 seconds. If balance is lost during the posture, don’t abandon it! Calmly return to mountain pose and restart. Repeat with the left leg.

Warrior III: 

From mountain, raise the arms to the sky, lift the left leg off the floor and simultaneously hinge forward. The raised arms, head, torso, and left leg should all be parallel to the floor. The right leg should provide a strong, stable base for the posture. Deeply breathe while focusing on a point to hold form and balance. Slowly return to mountain and repeat with the right leg.

Incorporating these yoga exercises into your routine will undoubtedly result in stronger legs. Practicing regularly will propel leg strength, enabling the body to hold postures for a longer time. Start utilizing your own body weight and try yoga exercises for stronger legs!

By Sharon Page; All Rights Reserved @2014



Also in The Community Hub

What Meditating Outside Can Do for You

September 17, 2019

Ever wonder why yoga classes often include ambient nature sounds in the background? The auditory experience is healing indoors and even more magical when combined with actual nature.
Read More
A Life Worth Breathing: A Yoga Master's Handbook of Strength, Grace, and Healing by Max Strom

September 11, 2019

As an experienced yoga teacher, I’m asked often for book recommendations. One of my “you gotta read” books is A Life Worth Breathing: A Yoga Master's Handbook of Strength, Grace, and Healing by Max Strom.
Read More
My Journey with an Ayurvedic Cleanse - Active Cleanse

September 10, 2019

Eve of Day 1: I soaked mung beans for the next day’s kitchari, washed my face, brushed my teeth, and did a coconut oil pull. Then I settled in to journal about how I was feeling at the time: excited, a bit hesitant, hopeful. Day 1: I am proof that it is possible to gag on a metal tongue scraper, regardless of what the packaging says.
Read More

Subscribe

Size Chart

Prana Size Chart

XSmall
Small
Medium
Large
XLarge
US Size
 0-2              
 4-6       
 8-10       
 12-14   
16  
Bust
 32-33
 34-35
 36-37
 38.5-40
 41.5
Waist
28-29
30-31
32-33
32.5-36
37.5
Inseam - Pants
31-32
32
33
34
34

 

  Beyond Yoga Size Chart 

XSmall
Small
Medium
Large
XLarge
US Size
 2-4               
 4-6       
 6-8        
 10-12   
14-16    
Bust
 32
 34
 36
 38
 40
Inseam
31"
31.5"
32"
32.5"
33"
Hip
34.5-35.5"
36.5-7.5"
38.5-39.5"
40.5-41.5"
42.5-43.5"

         

   Lole Fit Guide

 

XSmall
Small
Medium
Large
XLarge
US Size
2               
 4       
6        
10-12   
14-16    
Bust
32/33
 33.5/35
 35.5/37
38/39.5
40.5/42
Inseam
32"
32"
32"
32"
32"
Hip
35-36.5"
37-38.5"
39-40.5"
41.5-43"
44-45.5"

 

Lily Lotus Size Chart

 

XSmall
Small
Medium
Large
XLarge
US Size
 0-2
 2-4
 4-6
 6-8
 8-10
Bust
 30
 32
 34
 36
 38+
Inseam
 31"
31.5"
32"
 32.5"
 33"
Save 10% at Mukha Yoga