Yoga is a great practice that not only promotes mental and emotional well-being but also physical health. Many of us lead sedentary lives, often neglecting parts of our body that require attention. Our legs and feet, which carry the weight of our daily activities, require special care to stay healthy and relaxed. Come, explore six relaxing yoga poses specially designed to soothe and stretch your legs and feet.
Why focus on legs and feet?
Before diving into exercises, especially yoga poses for the legs and feet, it is crucial to understand why the legs and feet deserve our attention, according to research Johns Hopkins Medicine::
- Body support: The legs and feet are the foundation of our posture. Incorporating yoga poses that target legs and feet can help strengthen these areas. The weakness or the tension in the legs and the feet can cause discomfort in other parts of the body, such as the back or the hips.
- Traffic improvement: Many yoga and feet yoga poses promote blood circulation, helping to prevent problems such as varicose veins, according to The Yoga Institute
- Stress relief: Relaxation of the legs and feet through yoga poses can help reduce stress, promote relaxation and improve global mental well-being.
6 relaxing yoga poses for the legs and feet
1. Planches in wall laying (Viparita Karani)
This restorative installation is excellent for reverse the blood flow and provide a soothing leg stretching, which makes it one of the best yoga poses for the legs and feet.
How to do it:
- Find a transparent wall space and sit on the wall.
- Lie gently and swing your legs on the wall.
- Let your arms rest with your sides or on your belly.
- Hold this position for 5 to 15 minutes, focusing on your breath.
Benefits:
- Relieves tension in the legs.
- Reduces the swelling in the feet and ankles.
- Calm the nervous system.
2. Layled with hand-to-business (Susta Padangushasana)
This installation extends the hamstrings, the calves and the back of the thighs, making it one of the effective yoga poses for the legs and feet.
How to do it:
- Lie on your back with your extended legs.
- Using a strap or towel, loop it around the arc with a foot.
- Slowly lift this leg towards the ceiling, keeping the other leg on the ground.
- Stay for 3 to 5 breaths and switching on the sides.
Benefits:
- Open hips.
- Effectively stretches the legs.
- Promotes relaxation and relieves stress in the lower back.
3. Standing forward (Uttanasana)
A simple but effective yoga installation for the legs and feet that stretches the whole back of the legs.
How to do it:
- Stand up with your feet at the width of the hip.
- Inspire and raise your arms above you.
- Exhale while you pour your hips, leaning forward.
- Let your head hang and hang your elbows if it feels good.
- Stay in this installation for five breaths.
Benefits:
- Calm the mind and relieve stress.
- Improves flexibility in the hamstrings.
- Provides a soft stretch with calves and lower back.
4. Sitting forward (Paschimottanasana)
This sitting posture is excellent for lengthening the spine and stretching the whole body of the back, making it an excellent complement of yoga poses that target legs and feet.
How to do it:
- Sit on the ground your legs directly in front of you.
- Inspire your arms above, lengthening your spine.
- Exhale while you fold forward, while reaching your feet or tibias.
- Hold for 5 to 10 breaths, feeling stretching along your back and hamstrings.
Benefits:
- Reduces anxiety and improves digestion.
- Increases the flexibility of the spine and the legs.
- Help relieve stress in the lower back.
5. Stretch of calves (gastrocnemian stretch)
A simple but effective way to stretch the calves, which can often become tight from a prolonged base or position, is to incorporate yoga poses that target legs and feet.
How to do it:
- Close to a wall and place your hands on it to support.
- STEP one step back, keeping it straight with the heel flat on the ground.
- Fold your front knee and look into stretching for your calf.
- Take hold for 15-30 seconds and switching.
Benefits:
- Reduces the waterproofing of the calves, especially if you feel pain after exercise.
- Alleviates the discomfort associated with a prolonged position.
- Improves the overall flexibility of the ankle.
6. Linked angle installation (Susta Baddha Konasana)
This installation opens the hips and relieves tensions in the legs and lower body, making it one of the effective yoga poses for the legs and feet.
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How to do it:
- Lie on your back and gather the soles from your feet, allowing your knees to open.
- Place your hands on your belly or along your body.
- Hold 5 to 10 breaths, deeply breathing and allowing your body to relax.
Benefits:
- Opens the hip and groin area.
- Relieves tension and promotes relaxation.
- AIDS in mental clarity and peace.
Incorporating these six yoga poses for the legs and feet in your routine can greatly benefit your legs and feet. Not only will you improve flexibility and circulation, but you will also cultivate a feeling of relaxation and mindfulness. Try to devote a few minutes to these practices for a few days, maybe in the morning to start your day to feel rejuvenated, or in the evening to relax and relieve the stress of the day.
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